Game World!: can olive oil be used for frying?

Is olive oil safe at high heat? Does it taste bad?

It's a question for the ages: Can you fry with olive oil? Listen, we don’t like to think of ourselves as rebels or outsiders. We’re like you. We like to eat tasty food. We like to look at memes. We like free drinks. But sometimes we have to take a stance on something that is at odds with what most people seem to believe. Not because we think we’re better, but because we know what we’re talking about. In this case, most people think you shouldn’t fry in olive oil. We disagree.

We endorse olive oil for a sear or shallow fry. We do it all the time. But we’ll never deep-fry anything in olive oil.

We don’t like to deep-fry in olive oil. Not necessarily because it would taste bad or fry differently, but because it would be expensive. And we’re not made of money. High-quality extra virgin olive oil is pricey, and dumping six cups of it in a Dutch oven to fry some chicken—instead of something more affordable like vegetable oil, which we consider the best oil for frying—seems like a waste.

But we love olive oil for a sear or shallow fry. In fact, there are some things we use it for exclusively. But before we get into that, we just have to clear something up: Yes, olive oil has a lower smoke point than most neutral oils, but it's actually not that low—around 375°F, to be precise. Yes, it will smoke if you're searing a piece of meat in it. And yes, that’s totally okay.

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People tend to run and hide the minute a pan starts smoking. It’s an understandable human reaction. Smoke usually means your car is about to blow up or the frayed wire on your laptop charger that you’ve been ignoring for months finally chose to give up. But you shouldn’t. Sometimes pans will smoke. That’s just part of cooking. We don’t work in fancy kitchens with ventilation hoods. The smoke coming off our stove hangs around. We open a window and get back to cooking.

But maybe you're not scared of the smoke. Maybe it's the rumors going around that say heating olive oil to a high temperature produces carcinogens that can harm a human being. Look, as far as we can tell, there's no solid evidence that supports this claim. And while there's no evidence to the contrary guaranteeing its safety, people have been frying in olive oil for far longer than we've been around, so we're confident in saying that searing your fish fillet in olive oil isn't going to kill you.

Frying in olive oil is delicious. We love the way it crisps up the bottom of a fried egg, and we’ll sear a pork chop in olive oil at just about any chance we get. Olive oil doesn’t overwhelm whatever you’re cooking with an olive-y taste, but it does lend a subtle hit of flavor that neutral oil doesn’t. So pour a little bit in your skillet and crack a couple eggs. If your roommate or friend or significant other complains about a little smoke, just hand them a crispy fried egg. That'll shut them up.

Olive oil fried eggs coming right up!

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How to Fry an Egg Perfectly Every Time

Fried eggs, crispy and runny and perfect on everything.

Most people know that olive oil has many health benefits and that using it in low-heat cooking and for finishing enhances the flavors in foods, but what about high-heat cooking like frying?

A recent study revealed that frying vegetables in extra virgin olive oil was actually healthier than boiling them. It makes sense: Not only do you get to keep the nutrients in the veggies instead of pouring them down the drain, but the olive oil helps your body absorb them (not to mention packing quite a few helpful components of its own, like cancer-fighting polyphenols).

(If you’re looking for recipes with olive oil, check out our recipes section.)

So let’s dispel some of the long-held misconceptions about using olive oil in high-temperature methods such as frying and sautéing.

See Also: Cooking With Extra Virgin Olive Oil

Although pan-frying, deep-frying, stir-frying and sautéing are different stovetop methods, they all have one thing in common: the temperature of the cooking oil.

The object of these cooking methods is to cook the outside of the food quickly, creating a crispy exterior, while allowing the heat from the oil to penetrate all the way through. In order to accomplish this, the oil must reach a temperature of 350°F (177°C) to 370°F (188°C) before introducing the food.

Myth #1: The smoking point of olive oil is too low for frying.

Some cooking oils and fats will reach what is referred to as the smoking point before reaching temperatures required for a good fry. The smoking point is the temperature at which a chemical change takes place resulting in undesirable smoke and flavor. Olive oil is not one of them.

See Also: Find the Best Olive Oils for Fried Foods

The smoking point of extra virgin olive oil is somewhere between 380°F (193°C) and 410°F (210°C), depending on the impurities and acid content of the olive oil: the better the quality, the higher the smoking point.

The smoking point of olive oil is well above the temperature required for all but the highest-heat cooking.

Myth #2: Frying temperatures will change olive oil from a ‘good oil’ to a ‘bad oil.’

Cooking fats and oils are considered dietary fats of which there are three types, saturated, trans and unsaturated. The first two are bad, but the third, unsaturated fat, includes olive oil, a healthy plant-derived dietary fat.

The heat required to raise the temperature of olive oil high enough to fry food cannot change the chemical composition of olive oil from a good one to a bad one.

Myth #3: Fried foods absorb cooking oil, making you fat.

Olive Oil on High Heat -- Is it Safe?

Properly fried food will absorb much less cooking oil if the temperature of the oil is hot enough before food is introduced. Otherwise, the food will indeed soak up the oil, producing a soggy, flaccid product. You know, like those oil-soaked fries you had last week from your favorite fast-food chain.

Not only can you fry with extra virgin olive oil, but you should. Frying with EVOO not only satisfies our desire for Southern-fried comfort foods, Asian stir fry, Mexican fajitas and Italian veal piccata, but it does all of that in addition to fulfilling our nutritional requirements for a healthy dietary fat.

More articles on: cooking with olive oil

Contrary to popular belief, olive oil is one of the best oils for frying. The medium-high smoke point of olive oil exceeds the temperatures needed for frying. Furthermore, olive oil contains oleic acid and minor compounds that protect the oil from breaking down, even after reuse.

Olive Oil For Frying

Frying is one of the most common and most delicious ways to prepare food. Throughout the Mediterranean, traditional foods like pescadillo, calamari, keftedes, patatas a la pobre, carciofi alla giudea, and falafel are all fried in olive oil. Mediterraneans know that olive oil is the best oil for cooking and frying. So why do Americans believe that olive oil should only be used raw?

The science

Olive oil is one of the most stable oils for cooking. Unlike other common cooking oils, olive oil contains compounds and antioxidants that prevent the oil from breaking down under moderate heat. Additionally, olive oil is mostly composed of oleic acid (Omega-9), a monounsaturated fatty acid that is naturally resistant to oxidation.

Multiple peer-reviewed studies have shown that olive oil is the best oil for frying. Olive oil outperformed vegetable, peanut, corn, soybean, sunflower and canola oils.

Olive oil can be heated to high temperatures - In 2013, Food Chemistry published a report comparing free radical formation and oxidation (rancidity) when heating peanut oil and extra virgin olive oil. The researchers found that more heat was needed to start the oxidation process in the extra virgin olive oil than in the peanut oil. Read more

Olive oil can be reheated and reused safely - In 2014, the American Chemical Society's Journal of Agricultural and Food Chemistry published a study comparing refined olive oil with corn, soybean, and sunflower oils. They deep-fried and pan-fried potatoes at heat up to 374°F for up to ten successive sessions. Olive oil was found to be the most stable, had the greatest resistance to oxidative deterioration, and its trans-fatty acid contents and harmful compounds were found to be lowest. Read more

Olive oil can be heated to high temperatures for long periods of time - In 2012, Food Chemistry published a study comparing extra virgin olive oil to sunflower oil. Both oils were heated in an industrial fryer at 374°F for 40 hours. The study found that extra virgin olive oil performed better than sunflower oil. Read more

Olive oil produces fewer harmful compounds when overheated - In 2004, a team studied the aldehydes produced by heating extra virgin olive oil, olive oil and canola oil to 464°F. The study found that both extra virgin and regular olive oil were healthier than canola oil. Read more

Olive oil is also good for shallow frying - A 2016 study experimented with shallow frying fish at 340°F in both extra virgin olive oil and sunflower oil. Olive oil performed better, showing more resistance to oxidation and degradation. Read more

Frying in olive oil is heart healthier - Perhaps most interestingly, a study in the British Medical Journal states that there is no link between the consumption of fried foods and heart disease when the food was fried in olive oil. Read more

Frying in olive oil may fight disease - A 2016 study found that vegetables fried in extra virgin olive oil contained more phenols and antioxidants than vegetables boiled in water. Read more.

More peer review studies can be found here and here.

Smoke point

Often, the smoke point of olive oil is cited as the reason why olive oil should not be heated or used for cooking. However, a recent study found that smoke point is not a reliable indicator of a cooking oil's stability. Furthermore, the smoke point of olive oil is comparable, and in some cases higher than, common cooking oils such as soybean, sunflower, peanut, canola and corn oils.

The International Olive Council (IOC), the authority on olive oil, recommends the following temperatures for frying in olive oil.

TYPE OF FOOD TEMPERATURE

High water content: vegetables, potatoes, fruit Medium (266-293ºF or 130-145ºC)

Coated in batter, flour or breadcrumbs, forming a crust Hot (311-338ºF or 155-170ºC)

Small, quickly fried: small fish, croquettes Very Hot (347-374ºF or 175–190ºC)

The smoke point of olive oils are above the temperatures needed for frying. The below chart shows the smoke points of olive oils and for reference, the smoke points of other oils commonly used for frying. The smoke points are listed as ranges. The actual smoke point depends on the free fatty acid content and level of refinement.

COOKING OIL/FAT SMOKE POINT °F

Olive oil or extra light olive oil 390 - 468°F

Sunflower oil 440 - 450°F

Soybean oil 440 - 450°F

Canola oil 435 - 445°F

Peanut oil 420 - 430°F

Corn oil 400 - 415°F

Extra-virgin olive oil 350 - 410°F

Shortening 360°F

Virgin Coconut oil 350°FRead more on the topic of measuring smoke points here and here.

Tips for frying with olive oil

Regular olive oil and extra light tasting olive oil are the most cost efficient for frying. If cost is not a factor, consider using extra virgin olive oil.

Don't worry that your food will taste like olives. Heating olive oil will neutralize much of the flavor.

Make sure that the oil is hot enough before adding the food (a thermometer is a good idea). Olive oil will help your food form a crust and will help prevent your food from absorbing too much oil.

Studies have shown that even as part of a Mediterranean diet, fried foods were associated with weight gain, so consume fried foods in moderation.

What's one thing we're tired of hearing? It's unsafe to cook with olive oil. It isn’t stable and oxidizes when heated, causing harm to the body. While this is true for other oils like canola and vegetable oil, I’m here to put these myths about olive oil to rest.

What Is The Best Oil For Deep-Frying?

IS IT SAFE TO FRY WITH OLIVE OIL?

The short answer is yes, absolutely.

When you are choosing an oil to use to cook, sauté, or fry with, you should look for one that contains low amounts of polyunsaturated fat. This is because these molecules, when heated, tend to oxidize quicker and go rancid. Instead, choose an oil high in monounsaturated fat with stability in high heat.

If you're not aware, the following are typical temperatures for heating food:

Pan frying: 248 °F (120 °C)

Deep frying: 320 °F - 375 °F (160 - 180 °C)

The smoke point of extra virgin olive oil is 410 °F (210 °C).

The smoke point of olive oil is substantially higher than the ideal temperature for frying food (which is 375 ºF) making it completely safe to heat.

WHY IS OLIVE OIL BETTER?

"Olive oil is ideal for frying. In proper temperature conditions, without over-heating, it undergoes no substantial structural change and keeps its nutritional value better than other oils, not only because of the antioxidants but also due to its high levels of oleic acid." - International Olive Council

There are a few reasons why olive oil outperforms other oils when it’s heated..and a few myths we need to put to rest when it comes to cooking with olive oil.

The smoke point of olive oil is ideal for frying.

Olive oil made up of mostly monounsaturated fat (about 75%) which helps stabilize it and stand up to higher heat. The smoke point of olive oil is 410 °F (210 °C), which is ideal and safe for frying. Oils high in polyunsaturated fats (see our no-no list below) oxidize too easily at high heat will release harmful free radicals. This can contribute to different diseases including dementia, cancer, and cardiovascular disease.

Heat does not impact olive oil's nutritional make-up.

Olive oil is packed with antioxidants called polyphenols which act to protect the oil from oxidation. The heat required to raise the temperature of olive oil high enough to fry food cannot change the chemical composition of olive oil and therefore keeps all it's nutrients intact.

Fried foods can be good for your health

Olive oil tastes better...and looks better on you! Olive oil forms a crust on the surface of the food that impedes the penetration of oil and improves its flavor. Food fried in olive oil has a lower fat content than food fried in other oils, making olive oil more suitable for weight control.

Not only can you fry with extra virgin olive oil, but you should. It stands up well to heat due to its monounsaturated fatty acid and polyphenol content and is a safer, healthier, and tastier choice compared to other oils.

Is it safe to fry with olive oil?

5 QUICK FRYING TIPS WITH OLIVE OIL

The oil used for frying should always be hot; if it is cold the food will soak up the oil.

Make sure to use plenty of olive oil in the pan to ensure even cooking throughout (and no burning!)

Do not mix olive oil with other vegetable oils or fats.

Olive oil should be re-used no more than four or five times.

The digestibility of heated olive oil does not change even when re-used for frying several times.

Best oils to fry with:

Extra Virgin Olive Oil

Avocado Oil

Coconut Oil

Ghee

Animal Fats (like Tallow)

Oils to avoid (High in polyunsaturated fat):

The Healthiest Oils To Use When Deep Frying

Sesame oil

Rice bran oil

Grape seed oil

Safflower oil

Sunflower oil

Cottonseed oil

Corn oil

Canola oil

Soybean oil

Do you use olive oil to fry your food? Will you try it now?

Let us know in the comments below!

Whether making the heart healthy or regulating sugar levels or bringing with itself vitamins and antioxidants, olive oil is an ideal companion for all who wish to lead a healthy life. Recent studies say it can also help in preventing brain cancer and reduce cholesterol levels. But due to a lack of precise knowledge about this oil, some are reluctant to make it part of their daily lives. This is, to some extent, a result of all the crazy marketing out there: Peruse the olive oils in a typical grocery store and you’ll be greeted by all kinds of terminology.

Some of it is confusing — like “pure” and “extra-virgin” — which is better? Other terms are just pointless — “cold-pressed”, for example, doesn’t really mean much. Basically, all extra-virgin olive oil is cold-pressed. So it’s time we debunk some of the myths about this beneficial Mediterranean favourite.

Factors like olive variety, growing conditions and country of origin create variability in oil colour. (Shutterstock)

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Varieties of Olive Oil

There are different variations of olive oil that you will see in your local supermarket, most commonly extra virgin olive oil, virgin olive oil, and olive oil. Extra virgin refers to oil that comes from cold pressed olives whereas other olive oils are blends of both cold pressed and processed oils. Extra virgin oil tends to have a more green color and a more pronounced fruity aroma. The process of making it is time-consuming and rigorous which contributes to its higher price.

The taste of extra virgin olive oil is best for cold applications like salad dressings, dips and finishing drizzles over hummus, pizza or pasta. But when you are using olive oil to stir-fry or in other heated applications, the flavor won't be as pronounced so there's no reason to spend the money on extra virgin grade oils.

The 8 Best Olive Oils in 2022

Cooking With Olive Oil

In general, when olive oil is used for cooking, it's best kept to pan frying only. But it is definitely not ideal for deep frying because it has too low a smoke point and will overheat. If you are looking for an oil to deep fry with, canola is a great option.

Because the taste of olive oils can vary, you should try a variety of brands to find the one you like best. Then keep a great bottle of extra virgin on hand for finishing and a good plain olive oil for general cooking. Keep in mind that oils deteriorate and become stale over time so be sure to use your oil while it's fresh. After a year, even the best extra virgin olive oil probably won't be good for raw applications, but can still be used for cooking.

Can you mix olive oil with canola oil?

Olive oil is known for being full of heart-healthy omega-3 fatty acids as well as adding flavor. What is lesser known is that olive oil can be used to deep fry. Contrary to conventional wisdom, the smoke point of olive oil is not appreciably lower than that of canola oil. According to the International Olive Council, light olive oil's high smoke point is 410 degrees Fahrenheit, which is definitely hot enough for deep frying. Adding canola oil to the mix isn't necessary, though given that olive oil is pricier, it can save you money without skimping on flavor.

VIDEO OF THE DAY

Step 1

Fill a deep pot or deep fryer with a mixture of light olive oil and canola oil. The proportions are not crucial, so blend them to your personal taste.

Step 2

Hang a deep-fry thermometer so that its probe is in the oil if using a pot. Set the temperature dial to 375 degrees Fahrenheit if using a deep fryer.

Step 3

Heat the oil. Make sure it gets no hotter than 375 degrees Fahrenheit to give yourself a margin of error.

Step 4

Add whatever food you are deep frying to the hot oil, and cook it according to the instructions in your recipe.

Things You'll Need

Olive oil

Canola oil

Deep pot or deep fryer

Deep fry thermometer

Tip

Add olive oil to canola oil whenever you cook with oil to get extra omega-3 fatty acids.

Warning

Never deep fry without some way to measure the oil temperature accurately.

Can I mix vegetable oil and olive oil for frying?

Have you ever wondered whether you can combine olive oil and vegetable oil in a dish, and what the possible disadvantages of doing so are? Sometimes, when you’re cooking, you might want to use more than one oil, so is this okay, or does it cause problems?

How safe is it to re-use cooking oils?

Can you mix vegetable oil and olive oil? You can combine vegetable oil and olive oil safely, although there are a few reasons that you might not want to do this. Firstly, the taste is quite different. Secondly, the oils will have different smoke points, which is important to bear in mind if you will be heating them. Be aware of this when mixing!

Contents hide

1 What Difference Does the Flavor Make?

2 What Difference Does the Smoke Point Make?

3 What are the Advantages of Mixing Vegetable and Olive Oil?

4 Are there Any Problems with Mixing Vegetable Oil and Olive Oil?

5 Can You Deep Fry with a Mixture of Vegetable Oil and Olive Oil?

6 Final Thoughts

What Difference Does the Flavor Make?

Whenever you are cooking a dish, it’s important to think about the flavor profile of that dish, and to choose an oil that is suitable. Olive oil has a strong, noticeable flavor, while vegetable oil is blander.

It’s important not to mix olive oil into a dish that needs a more delicate oil flavor, or you will find that you lose the balance and the whole dish tastes of olive oil. Equally, if you are using something that depends on the taste of the olives, it won’t do if you mix in a large quantity of vegetable oil.

Think carefully about the flavors of both oils and of the food that you are making, and then choose oils that will work well with those flavors, rather than ones that will contrast or be drowned out by them. A bit of planning will make your food taste much better.

What Difference Does the Smoke Point Make?

It’s really important to know what the smoke point of the oil that you are using is before you start cooking something in it. Different oils have very different smoke points, and if you’re mixing oils, you must know what they are.

If an oil has a high smoke point, it can be heated to a higher temperature before it starts to alter. When oil passes its smoke point, the fats in it begin breaking down, which releases free radicals and can make your food less healthy. It also causes flavor issues, because it will release something called acrolein.

If you’ve ever heard of smoke being described as “acrid,” that’s exactly what this substance is. It’s what makes food bitter and unpleasant, and it’s not something you want in terms of your oil!

That’s why you really need to know what the lowest smoke point of the oil you’re using is, so you can avoid going over it and causing the oil to burn. A smoke point isn’t always easy to determine, because it can depend on a few different factors, but here is a guide.

The smoke point of olive oil is thought to be around 375 – 405 degrees F, which means it is generally safe for pan frying. The smoke point of vegetable oil is somewhere around 428 degrees F.

That means both are safe for frying with, but if you need to cook at higher temperatures, the olive oil may not be suitable anymore. If you mix it in with the vegetable oil, you need to conform to its smoke point, not that of vegetable oil, or you risk burnt and unpleasant food and a bad smell in your kitchen.

What are the Advantages of Mixing Vegetable and Olive Oil?

You might be wondering what the advantages of mixing two oils might be. The biggest advantage is usually in terms of the flavor. If you want to give something a hint of olive without bathing the whole thing in olive oil, adding vegetable oil is a good option.

Vegetable oil has been designed to have a neutral flavor overall, so it’s easy to cook using it without massively changing the taste of your food. By adding a little splash of olive oil, you can increase the flavor, but you won’t be overwhelming what you are trying to cook.

You can play around with different quantities until you hit the ratio that works for your meal, and then stick to it.

Another advantage of mixing olive oil with vegetable oil is that olive oil tends to be healthier because it hasn’t been as heavily refined. Vegetable oil has been processed a lot to make it neutral and increase its smoke point, but olive oil still contains lots of beneficial nutrients, including antioxidants.

That means you can benefit from some of the nutrition of olive oil without having to alter the flavor of the entire dish.

Furthermore, vegetable oil is cheaper than olive oil, and if you do a lot of cooking in oil, this might make a big difference. By using vegetable oil in the place of some of the olive oil, you can reduce your food costs and make frying cheaper.

Are there Any Problems with Mixing Vegetable Oil and Olive Oil?

Not really, no! As long as you pay attention to the smoke point of both oils if you’re cooking, you shouldn’t have any problems with mixing the two oils. If you’re just making a salad dressing, there is nothing you need to worry about, except making sure the flavors are suitable.

There is no particular reason to avoid mixing vegetable oil and olive oil together if you want to. Although you may find that you don’t like the flavor combination, there’s nothing to stop you from giving it a go.

Can You Deep Fry with a Mixture of Vegetable Oil and Olive Oil?

You can, but the results may not be great. Because olive oil is expensive and has a strong flavor, it isn’t generally ideal for deep frying. Plain vegetable oil will work better here, because it is cheap (and deep frying uses a lot!) and it doesn’t taste of much, allowing the flavor of the food to stand out instead.

Final Thoughts

There are no real problems with mixing olive oil and vegetable oil together, provided you pay attention to smoke points and oil flavors. You might find some of your food comes out better as a result of mixing two oils.

Can you fry French fries in olive oil?

Deep frying with extra virgin olive oil is a hot topic. We know because we hear the myth that it can’t be done. Mediterranean cooks, however, have been deep frying foods in extra virgin olive oil for a long time. We are particularly big fans of fish tacos or churros deep fried with extra virgin olive oil. French fries made with extra virgin olive oil get rave reviews, too. Just be sure you know the oil’s temperature.

“You can deep fry with extra virgin olive oil,” cookbook author and olive oil aficionado Fran Gage told us. “There is a popular misconception that extra virgin olive oil cannot be heated to the temperatures needed to deep fry.”

Is Extra Light Olive Oil Suitable for Frying? Is Extra Light Olive Oil Good for Deep Frying?Benefits

Gage should know. She recounted using extra virgin olive oil to prepare “fabulous” French fries for a lunch celebrating the publication of her book, The New American Olive Oil (Stewart, Tabori & Chang, 2009).

The key: Avoid turning the heat up too high. A high-quality extra virgin olive oil’s smoke point – the temperature at which the oil begins to break down and smoke – generally is put at 410 degrees Fahrenheit, giving you plenty of leeway for many types of cooking.

For example, Gage heated the extra virgin olive oil for her French fries to 380 degrees Fahrenheit. Always check the oil’s temperature using a thermometer you can hook to the side of the pan or pot you’re using to deep fry.

You don’t even need to go as high as Gage did when deep frying with extra virgin olive oil, according to California chef Dory Ford.

“I would never turn my deep fryer higher than 340 degrees Fahrenheit, even with other types of oil. We’re only trying to make the outside of the food crispy,” said Ford, chef-owner of Aqua Terra Culinary, a Pebble Beach, Calif., firm that handles catering, event planning, and menu consulting.

Ford told us he deep fries with extra virgin olive oil, and reuses the oil for other cooking. Pointing to the high level of beneficial monounsaturated fats in extra virgin olive oil, he said it’s a matter of good health and taste.

“It’s a more healthful way of cooking,” Ford noted. “It adds flavor.”

Sweet-potato fries made with extra virgin olive oil are a case in point. “They cease to be plain old boring sweet-potato fries,” Ford said.

If you need more evidence, look to the Mediterranean. Mediterranean food expert Nancy Harmon Jenkins noted chefs and cooks there “wouldn’t dream of sautéeing, braising, and even deep-frying with anything else.”

Writing in Saveur magazine, she added: “The fact is, most extra virgin olive oils work for high-temperature techniques like frying and searing just as well as other cooking oils.”

Bon appétit,

Your friends at California Olive Ranch

What is the best oil for deep frying chicken?

Best Oil for Frying Chicken

Fried chicken is one of the most iconic recipes in American cuisine. It's been served in restaurants and homes across the country since the early 1800s, though the recipe is believed to have originated in Scotland or West Africa. The dish is best known for its crispy and seasoned exterior and juicy interior, which you get from deep frying the chicken in hot oil. In this blog, we'll cover the things you should consider when choosing oil for deep frying, list the best oils for frying chicken, and give you some tips to make your fried chicken extra crispy and delicious.

Things to Consider When Choosing an Oil for Deep Frying Chicken

frying chicken wings in hot oil

There are many different types of oil, each of which is good for different cooking methods, and if you choose the wrong oil for the job, it can affect the flavor and texture of your chicken. When choosing oil for deep frying, there are three main considerations you want to factor in: flavor transfer, smoke point, and the flavor of the oil.

Flavor Transfer: Flavor transfer is when flavors from your fried food stay in the oil and then transfer to the next batch of food that you're frying, affecting its flavor. When choosing an oil for deep frying chicken, you want to choose one that prevents flavor transfer so your chicken retains its flavor and doesn't end up tasting like fried fish or mozzarella sticks.

Smoke Point: When oil reaches a certain temperature, it starts to smoke and turn rancid, but this temperature ranges by the type of oil. Deep frying chicken requires a high temperature, so you want to choose an oil that has a high smoke point, so it doesn't smoke and affect the flavor of your chicken.

Oil Flavor: Some types of oil have a strong flavor and using them for frying can affect how your food tastes. When frying chicken, you want the flavor of the chicken and the seasoning in the breading to come through, so you should pick oil that has a neutral taste.

Best Types of Oil for Deep Frying Chicken

Whether you're frying up chicken wings at your sports bar or you're deep frying chicken breasts for your family get-together, here are the five best cooking oils for frying chicken that have high smoke points and neutral flavors.

1. Vegetable Shortening

Smoke Point: 360 Degrees

Benefits: If you want to make fried chicken like your grandparents used to make, frying chicken in shortening is the best method. This solid fat melts as it heats, and it is a popular substitute for oil when frying chicken in the South.

2. Lard

Smoke Point: 370 Degrees

Benefits: Similar to vegetable shortening, lard is a traditional frying medium in the South. Lard is a great choice for frying chicken because it gives your chicken an excellent flavor and unparalleled crispy crust.

3. Peanut Oil

Smoke Point: 450 Degrees

Benefits: Peanut oil is one of the most affordable types of oil. It also has a high smoke point, making it ideal for frying chicken. Plus, peanut oil prevents flavor transfer, which is excellent for establishments serving multiple fried foods.

4. Canola Oil

Smoke Point: 400 Degrees

Benefits: With a high smoke point and neutral flavor, canola oil is excellent for frying chicken. As an added bonus, it has high levels of omega-3 and omega-6 fatty acids, which makes it healthier than other options.

5. Coconut Oil

Smoke Point: 450 Degrees

Benefits: Coconut oil has high levels of lauric acid and healthy fats, making it a healthier option for deep frying than other oils. The oil is also odorless and flavorless, which protects the flavor of your chicken and prevents flavor transfer.

Oil Temperature for Frying Chicken

The temperature of your oil is important when frying chicken, because if the oil is too cool, your chicken will turn out greasy and if it's too hot you'll have a burnt crust with a raw interior. You should fry your chicken between 350 and 375° Fahrenheit and the oil temperature should never fall below 325°. When frying chicken, you should also be sure to check the internal temperature to make sure your fried chicken has reached 165°.

Is Your Olive Oil Really Pure or Diluted? Your Refrigerator Will Tell You | Dr. Mandell

Oil Temperature for Frying Wings

Because chicken wings are smaller and have less meat, they will cook faster, so you need to use a different temperature for cooking them as opposed to frying chicken breasts or thighs. You should fry your chicken wings at 375° Fahrenheit so you get a crispy crust but a juicy interior.

Tips for Frying Chicken

fried chicken on wooding cutting board with dipping sauce

Here are some helpful tips to get the best-tasting product when deep frying chicken:

Pat your chicken with a paper towel before tossing it in your breading to ensure a crispy texture after frying.

Bring your chicken to room temperature before breading and frying. If you fry straight from the fridge, your chicken will be too cold, which will reduce the temperature of your oil and result in an uneven fry.

Let the chicken rest after you fry it to let excess oil drain away and the crust to get extra crispy.

After frying, cool your fried chicken on a wire rack, rather than paper towels, so the oil can drain away.

Fried chicken is a crowd-pleasing dish that is perfect at any Southern kitchen, sports bar, buffet, or catered event. While this dish may seem easy to make, small considerations, such as the type of oil for frying the chicken, can have a major impact on the final product. Additionally, keep our tips in mind when frying your chicken to result in a delicious, crisp, and perfectly cooked product.

Is pan frying in olive oil healthy?

When we think about frying, olive oil is usually not the first thing that comes to mind. Peanut, vegetable, canola and soybean oils are standard fare for frying endeavors. Why? First, these are relatively healthy oils that are easy to obtain. In that regard, they are just like olive oil. So why does olive oil get blacklisted when it comes to frying? The truth is that many people are under the impression that olive oil has a low smoke point and that its flavor could be altered at higher temperatures. In reality, those are common misconceptions and olive oil is a versatile, flavorful option for frying.

Olive Oil is a Healthy Frying Opton

Olive oil actually has a relatively high smoke point and is a safe, reliable option for frying. On top of that, it is one of the healthiest cooking staples around. Olive oil has been named “the healthiest fat on Earth,” in part because of its unique ability to reduce the risk of heart disease. If you want to keep fried foods a part of the rotation, make sure to use a good fat, such as a high-quality olive oil.

Understanding Smoke Point

Whether pan-frying or deep-frying, you want your oil to be able to withstand high heat and not break down too soon, affecting the flavor or smoking up your kitchen. The point at which the oil begins to degrade — and the flavor begins to change — is referred to as the “smoke point.” Olive oil has a higher smoke point the closer it is to harvest. Because Brightland extra virgin olive oil is so fresh, the smoke point is over 400 degrees F.

So Can You Fry with Olive Oil?

Contrary to popular belief, you absolutely can — and, we would argue, should — fry with olive oil. There are many myths surrounding olive oil and frying, many of which have to do with its reaction to high temperatures. But the truth is that extra virgin olive oil is actually the most stable oil when heated, meaning it will not change drastically when exposed to high temperatures. Additionally, extra virgin olive oil does not change chemically as much as other oils do when exposed to high heat.

The smoke point of our olive oil is over 400 degrees Fahrenheit. A normal temperature for pan-frying (sautéing) is around 250 degrees Fahrenheit, while a normal range for deep-frying is between 320 and 356 degrees Fahrenheit. So do not worry too much about olive oil’s ability to handle the heat because it will stay in good shape even when exposed to high temperatures. So yes, in general, it is safe to both sauté and deep fry with olive oil.

cooking an egg

Tips for Frying with Olive Oil

Now that you know frying with olive oil is safe, healthy and beneficial, here are some of our favorite tips for using it in your next set of culinary adventures.

Go with fresh olive oil because it has a higher smoke point. Did you know that fresh olive oil has a higher smoke point? That means it will better withstand high heat from regular sautéing or deep-frying. Make sure to choose fresh olive oil by quality manufacturers like Brightland for the best results. Try our AWAKE Olive Oil to see what cooking with a premium olive oil is all about.

Try flavored olive oils to add depth to your dishes. Using olive oil instead of another oil is on its own a great way to infuse a warm, nutty, earthy flavor into whatever you are cooking. But you might consider punching things up with an oil infused with a pop of flavor, such as basil or red chili peppers.

Do not reuse olive oil when frying. In addition to smoking up your house and causing a bitter flavor, some people worry that heating up oil beyond its smoke point triggers a chemical reaction that could be carcinogenic. The reality is that even if your oil does smoke, you probably are not at any serious risk. The real risk comes from reusing cooking oil. To be safe, only use the same batch of olive oil once when frying.

healthy meal prep

Give It a Try the Next Time You Fry

No need to add fried foods to your no-go list. Instead, try frying with a healthier oil next time. Brightland offers a variety of top-notch olive oil sets to help you discover options and pairings that suit your culinary style.

Can you fry potatoes with olive oil?

Here’s how to make the best fried potatoes: perfectly seasoned and browned to perfection! They’re great as breakfast potatoes or an easy dinner side dish.

Best fried potatoes

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Ever crave a skillet of perfectly browned fried potatoes? It’s easy to wing this recipe and make it on the fly: which we do often. But why not codify the method so it works every time? Introducing Perfect Fried Potatoes! These thin potato rounds are browned in a skillet until they’re crispy and golden. And the seasoning is perfect: just the right amount of smoky, salty, and savory. With the hint of sweetness from the potatoes, there’s a lot going on with only a few ingredients. They work as breakfast potatoes, or an easy side dish for dinner. Here’s how to make them!

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Also try: Homemade Hash Browns

Our Taste Test of the Best Extra-Virgin Olive Oil at the Supermarket

Ingredients for fried potatoes

What we love about fried potatoes: they’re simple, humble, and quick! No need to wait for an oven to preheat like with roasted potatoes. We love using them for dinners where you’ve got something roasting in the oven already, or as breakfast potatoes for a fancy brunch. Here’s what you’ll ned:

Yellow or red potatoes

Butter

Olive oil

Secret spices: Smoked paprika, garlic powder, and thyme

Kosher salt

Fried potatoes

Butter and olive oil bring big flavor (and a variation)

Why use both butter and olive oil to make fried potatoes? It adds complexity and nuance to the flavor: you can taste the difference! The butter is savory and rich, and the olive oil adds a subtle nuttiness. Alex and I started using butter and olive oil as a combo a few years ago, and we love pulling out the “olive oil and butter” trick to make things taste over the top incredible.

If you eat vegan, you can just substitute the butter with additional olive oil. If you like the idea of flavor nuance, you could also use coconut oil in place of the butter. It adds a light fruity essence, but it’s not too coconut-y.

Best fried potatoes

Smoked paprika is essential!

Smoked paprika is a must in these fried potatoes, if you can find it! You can certainly substitute standard paprika, sometimes called sweet paprika or Hungarian paprika. What’s smoked paprika? It’s a Spanish version of paprika that adds a smoky flavor, but no heat or spice! It’s made up of dried pimiento peppers that that are smoked over a fire, then ground. (Want to make more recipes with your smoked paprika? Try our Best Smoked Paprika Recipes.)

You can find smoked paprika in the spice aisle in most grocery stores. Refer to the terminology above when you’re looking for it. You can also buy it online here!

Smoked paprika may be labeled as any of the following: pimentón, Spanish smoked paprika or sweet smoked paprika.

Avoid hot smoked paprika! It’s too spicy and not interchangeable.

Best fried potatoes

Use any skillet: non-stick or cast iron

You can use any type of skillet to make these fried potatoes! It’s easier to use a non-stick skillet, though of course a cast-iron skillet feels more sturdy and rustic. If you’re using cast iron, make sure that potatoes are fully browned before you flip them. When they brown, they release better from the pan.

Ways to serve fried potatoes

These fried potatoes are so versatile, and work just as well with breakfast and brunch as they do dinner! Here are some of our favorite ways to serve them up:

With scrambled eggs. Try our Fluffy Scrambled Eggs with Goat Cheese.

With a tofu scramble. For a vegan breakfast idea, try it with our Easy Tofu Scramble.

With a frittata. Try Pecan & Veggie Mini Frittatas, Spinach Feta Frittata, or Asparagus Frittata.

With fish. A dd these potatoes as an accessory to Easy Oven Baked Salmon, Broiled Shrimp, or Perfect Grilled Shrimp.

This fried potatoes recipe is…

Vegetarian, vegan, plant-based, dairy-free, and gluten-free.

Best fried potatoes

Easy Fried Potatoes

★★★★★

5 from 6 reviews

Yield: 3 to 4 1x Diet: Vegan

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Here’s how to make the best fried potatoes: perfectly seasoned and browned to perfection! They’re great as breakfast potatoes or an easy dinner side dish.

Ingredients

1 pound yellow or red potatoes

2 tablespoons olive oil

2 tablespoons butter (or 2 tablespoons olive oil, for vegan)

½ teaspoon kosher salt

½ teaspoon smoked paprika

¼ teaspoon garlic powder

¼ teaspoon dried thyme

Instructions

Wash the potatoes. Cut them into thin slices, about 1/4” inch thick.

Heat the butter and olive oil in a large skillet over medium high heat.

Add the potatoes and cook them for 10 to 12 minutes until browned, flipping occasionally until all sides are browned. Sprinkle with seasoning and serve hot.

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More tasty potato side dishes

This fried potatoes recipe is a tasty and easy side dish recipe! Here are a few more potato recipes that work as side dishes:

Can olive oil be used for frying eggs?

Cooking eggs in olive oil gives better results! The fried eggs have perfectly crisp edges, and scrambled eggs have a silky smooth texture. Plus, you’ll also get the health benefits of olive oil. So, it’s a win-win for your taste buds, and the rest of your body too!

IS YOUR OLIVE OIL FAKE? 5 WAYS TO FIND OUT!

cooking eggs in olive oil in skillet

You know what I love the most about olive oil right now? Unlike butter, it’s shelf stable! Plus, a little goes a long way. Can I get a HALLELUJAH for olive oil?! Oh wait, there’s more.

You see, when Colavita came to the Cotter Crunch studio, Elana (the Colavita Creative Director) taught us about cooking eggs in olive oil.

We fried eggs in extra virgin olive oil and made scrambled eggs in EVOO too. Let me tell you, we were instantly hooked! I also took a few tips from Bon Appetit.

The results are amazing! Crispy fried eggs and soft “buttery” scrambled eggs.

Let’s do this!

close up of fried egg in extra virgin olive oil

Cooking Eggs in Olive Oil

A few months ago, in my post olive oil 101, we mentioned health benefits of olive oil. Be sure to check out those facts, because there are plenty of reasons for you to want to use oil instead of butter!

Anyway, I think it’s important to dispel a myth. Many people believe that olive oil isn’t great for high heat cooking. That, my friends, is simply not true.

The fact is, olive oil has a very high smoke point!

WHAT IS SMOKE POINT??

pouring cooking oil into a skillet

The temperature of cooking fat (butter, oil, lard, etc.) when it begins to smoke is known as the “smoke point”.

The higher the smoke point, the better that fat is for frying. Plus, higher smoke point oils are lower in saturated fat than lower smoke point oils. As a result, they are healthier for your heart!

EVOO is a very high smoke point oil, making it perfect to use for pan frying. When it is at its most refined, you can even use it for deep frying!

For inquiring minds, here’s a handy chart on the smoke point of cooking oils.

3 fried eggs in a skillet

Frying Eggs in Olive Oil (VIDEO)

How to Fry Eggs (and Scramble) in EVOO

When you fry eggs, it’s important to use a large pan, with a flat bottom and flat sides. Also, be sure it has a lid; you’ll need it to prevent oil splatter. I use a 12-inch skillet.

Not only will this give the eggs room to move around in, but it also allows you to cook more than one or two eggs at a time.

Preheat the skillet over medium heat. After a minute or two, the oil will begin to shimmer. That is JUST before it begins to smoke. Add the egg to the pan when the oil is hot and shimmering, but NOT smoking.

Crack one egg into a ramekin or small bowl. When the oil begins to shimmer, it’s time to add the egg. Slip it in from the side of the pan and then cover the pan to prevent the oil from splattering.

Fry the egg for 30 to 60 seconds. Then, remove the cover and use a slotted spoon to remove the egg from the pan.

NOTE:

If you want to cook more than one egg at a time, use additional ramekins, cracking one egg into each. Or, after you slip in the first egg, quickly crack another into the ramekin and then add it to the pan. Repeat until all eggs are in the pan.

4 olive oil fried eggs on rectangular blue platter

How to Scramble Eggs in Olive Oil

Place skillet over medium heat. After 1-2 minutes, add olive oil and continue heating until oil begins to shimmer.

Meanwhile, use a fork to scramble eggs in a small bowl.

using a wooden spoon to scramble eggs in a skillet

Pour egg mixture into the pan. Be sure that oil is shimmering, but NOT smoking. Adjust the heat if you need to.

Using a non-stick spatula, push the eggs from the middle to the sides, cooking for a total of 1 minute.

Remove pan from heat and place scrambled eggs on a warm plate. If they appear slightly undercooked it is okay; they will continue to cook on the plate.

scrambled eggs in a skillet

Tips for cooking eggs

I have two helpful tips to help you make the perfect, fluffy scrambled eggs, as well as how to fry eggs in olive oil.

Be sure to preheat your pan AND the oil completely. Otherwise, the eggs will take too long to cook. As a result, the oil will soak into the eggs rather than cooking them. Be sure to wait until the oil is smoking before you add the eggs to the pan.

Don’t over cook the eggs. Although the cooking time may be short, if the oil is smoking, it is definitely hot enough to cook the eggs quickly. Leaving them in longer will either make them greasy, and/or they will burn.

eggs and scrambled eggs on plates with toast

Scrambled or Fried Eggs in Olive Oil

★★★★★5 from 5 reviews

Author: Lindsay Cotter Total Time: 10 minutes Yield: 2 – 3 servings 1x

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Cooking eggs in olive oil is a heart healthy way to prepare them. In this post, we’ll teach you how to make fried eggs in oil or scrambled!

Ingredients

SCALE

Fried Eggs in Olive Oil

1/3 cup extra virgin olive oil

2 – 5 large eggs

Fine grain kosher or sea salt

Olive Oil Scrambled Eggs

2 tbsp extra virgin olive oil

6 eggs

1/2 tsp fine grain kosher or sea salt

Instructions

Olive Oil Fried Eggs

5 Pro Tips for Buying Olive Oil - How To Buy REAL Olive Oil

Place large skillet over medium heat. After 1-2 minutes, add olive oil and continue heating until oil begins to shimmer.

Meanwhile, crack an egg into a small bowl. When oil begins to shimmer, slip egg into pan from the side; cover pan to prevent oil from splattering.

Cook for 30-60 seconds then use a slotted spoon to remove egg onto a plate a or serving dish rest. Season to taste.

Olive Oil Scrambled Eggs

Place skillet over medium heat. After 1-2 minutes, add olive oil and continue heating until oil begins to shimmer.

Meanwhile, use a fork to scramble eggs in small bowl, then season with salt.

Pour eggs into the pan of shimmering oil.

Using a non-stick spatula, push the eggs from the middle of the pan, out to the sides, then back again. Cook for a total of 1 to 2 minutes, depending on a how soft you like your scrambled eggs.

Remove pan from heat and place scrambled eggs on a warm plate or bowl.

Can you deep fry CHicken in olive oil?

can I fry chicken in olive oil? This is one of the most searchable questions online people keep asking about This Topic Frying chicken in olive oil and is not only chicken but using olive oil in the frying process.

To be clear the answer to this question is Yes and No, Why? because it is dependent on what kind of olive oil you will use un frying.

So before getting deeply about this topic, I hope I can cover everything and I hope that I can answer all the big questions But if you did have a question about some specific thing or that is something not clear enough feel free to leave a comment and I will answer you as soon as possible.

NOTE: Guys I just want you to understand me, I told you before am not English native English so you maybe will find a few faults in grammar or something like that so I hope you understand me and am sorry I work on my English every day.

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Honey Gold Chicken Wing Sauce Recipe

Ruth Chris Stuffed Chicken Recipe

Chicken Chesapeake Recipe

Can You Deep Fry With Olive Oil

Can You Fry Chicken In Olive Oil

Yes, You can Fry CHicken in olive oil, and not only chicken you can use olive oil to fry almost anything and it’s very safe. USDA experts said that it’s safe to fry with olive oil (extra virgin olive oil), but they don’t recommend frying with butter or coconut oil.

There is a miss understanding about frying food, people believe that frying food is not healthy because of the frying process it’s itself but this is wrong in 2012 USDA experts said that the health problems about frying food come from the oil that you use rather than the frying process itself.

In Spain people use olive oil for frying and for cooking in general, Experts said that eating fried food in this country wasn’t linked to heart disease or all-cause mortality.

as result you can day That YOu can fry chicken and any food you want in olive oil and is not only fine to do it is also become good for your health so try to make work for your cooking process.

Can You Deep Fry With Olive Oil

Yes, as I said before is it safe to fry in olive oil, So You can also use olive oil for deep frying, well in my country Tunisia we are the second provider of olive oil in the world we give to the world one of the best olive oil quality ever but it’s very expensive in here, Yes true our olive oil it’s expensive here more than in Europe or America, I don’t want to talk too much about this topic because I will be very angry so let’s us focus on our subject.

like I told you before I never try to use olive oil in a deep fryer because it will take a big amount of oil and oi is expensive and I don’t create money, but I watch many videos that they use olive oil for deep frying and they recommended people to use that.

Is it better to fry chicken in olive oil or vegetable oil?

To fry chicken Olive oil is better than vegetable oil.

generally The best oil for frying ching or any food it’s The oil that has a high smoke point at least 390°F to avoid the extraction of the toxic stuff from the oil.

Best Ther is a list of the Oil That You can use for frying chicken and they are completely safe to use:

avocado oil

canola oil

sunflower oil

Olive oil

Try Recipes:

Empire Style Chicken Kebab Recipe

Paula Guadagnino Chicken Cutlet Recipe

Substitute For Chicken Gumbo Soup

can you fry chicken in olive oil

Can you deep-fry with olive oil and vegetable oil mixed

Yes. You can fry by mixing olive and vegetable oil as long as the olive oil has a high enough smoke point to perform your necessary duties.

Most olive oils like extra virgin have a smoke point of at least 390° F, meaning it’s safe for the frying process.

Why you should not cook with olive oil?

Many people believe that olive oil is bad for cooking or frying because of the oil its self but this is wrong. any oil has a low smoke point that means when you heat the oil it will extract toxic smoke to a low degree but as long as the oil has a high smoke point it’s fine to cook with it.

Is olive oil toxic when heated?

If the olive oil is heated beyond its smoke point, it will give off toxic smoke.

There is some kind of olive oil that has a low smoking point, cooking with olive oil runs the risk of creating smoke that contains compounds that are harmful to human health. You may not even notice that you are breathing in this toxic smoke

That’s why experts recommend people to use extra olive oil because it has a high smoked point somewhere around 374–405°F (190–207°C) (17).

and make sure to heat the oil under this temperature that’s why as a beginner to use a thermometer.

can you fry chicken in olive oil

How much olive oil do you use to fry chicken?

well, it depends on your recipe and how do you want your chicken cooked for example if you want just fry chicken breast without any other ingredient like bread crumbs you will need just 2 to 4 tablespoons extra virgin olive oil, but if you want to make chicken breast with crumbs or chicken wings you need about 1 cup olive oil

The TRUTH about Olive Oil: Top 5 TIPS + MYTHS

That’s not an exact amount, just with time and experience, you will know exactly what you will know how much oil you will need to use to fry chicken or to cook any other recipe.

Just like my mom when she cooks something, she just adding ingredients and oil without any measuring and when I ask her how much you add from that she tells me just a little bit of this and a little bit of that.

OMG mom how much that little bit she tells me that she doesn’t know exactly but with years of experience, she knows exactly how much with only her eyes.

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Is Frying With Olive Oil Causes Cancer?

There is a myth in this topic said that Olive oil produces carcinogens when it’s heated, But the truth is when you heat or fry olive oil to the point where it smokes (its smoke point) it breaks down and may produce potentially carcinogenic toxins.

Not only olive oil, any kind of oil when you fry with until it reached the smoked point it will cause cancer.

Can You Fry With Extra Virgin Olive Oil?

Yes, You Can Deep Fry with Extra Virgin Olive Oil. Try French Fries or Churros! frying with extra virgin olive oil is available (Just be sure to don’t bypass the smoked point). We know because we hear the myth that it can’t be done. Mediterranean cooks, however, have been deep frying foods in extra virgin olive oil for a long time.

Can I Fry Chicken Wings in Olive Oil?

Yes, you can deep fry chicken wings in olive oil. Their many Mediterranean chefs provide a chicken wings recipe that is fried in olive oil. Just heat the extra virgin olive oil in a frying pan. Then add your chicken wings and fry until become golden brown.

Frying chicken wings in olive oil may take between 8-10 min.

Is Frying Chicken in Olive Oil Healthy?

The scientists said that Olive oil actually has a relatively high smoke point and is a safe, reliable option for frying. On top of that, it is one of the healthiest cooking staples around. Olive oil has been named “the top healthiest fat on Earth,” in part because of its unique ability to reduce the risk of heart disease.

So frying with olive oil is a healthy option.

Olive oil Nutrition Facts

Amount Per Serving! 1 tablespoon (14g grams)

Calories 119

Calories from Fat 122

Total Fat 14g

Saturated Fat 1.9g

Polyunsaturated Fat 1.4g

Monounsaturated Fat 9.8g

Cholesterol 0mg

Sodium 0.3mg

Potassium 0.1mg

Total Carbohydrates 0g

Dietary Fiber 0g

Sugars 0g

Protein 0g

Can You Fry Chicken in Olive Oil Without Flour?

Yes, you can fry chicken in olive oil without flour and you will get a good result. You can also replace flour with something else such as cornstarch. Using Cornstarch will create a crisper coating that will hold up to sauces better and will absorb less of the frying oil.

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Cottonseed oil

Smoke point: 420°F

A common choice for fast food spots, cottonseed oil’s neutral flavor is great for frying just about anything. However, this oil is less popular in grocery stores, so a 48-ounce bottle will put you back about $12.

Shop Now

Canola oil

Smoke point: 400° F

Canola oil is one of the best choices when frying because of its neutral flavor and affordability, particularly if you are preparing large amounts of food. A gallon of canola is usually around $6, and is commonly used in baking and sauteeing, too.

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Note: Vegetable oil is either a blend of oils or a generic term used by manufacturers for their packaging, so the smoke point will vary depending on the brand you get. That said, vegetable oil tends to be neutral in flavor and low in cost. Just make sure you check the smoke point before trying to fry with vegetable oil.

Keeping an eye on your health? Take a look at the healthiest oils to fry with.

Best Oil for Air Frying

When air-frying food, you’ll want to consider the same three factors as you would deep-frying: smoke point, flavor and price.

But since air fryers only need a small amount of oil to crisp food, spray or aerosol oils are much better at evenly distributing oil than traditional jars or jugs. PAM, cooking spray or an oil sprayer filled with the oil of your choice will get your food golden brown and crisp.

An oil spray bottle can enhance your healthy cooking game and add mouth-watering crispiness to your favorite dishes. This one is Amazon’s favorite.

Oils to Skip When Frying

When frying, never use oils with a low smoke point. That means extra virgin olive oil (smoke point of 325°F), coconut oil (350º), flaxseed oil (220º) and unrefined oils aren’t suitable for frying

These oils can be on the pricier side, too, so you might want to save them for applications where you’ll really taste them, as in salad dressings, drizzling and for dipping fresh bread into.

Butter (300°F), lard (374°F) and vegetable shortening (360°F) also have low smoke points that make them better-suited baking and roasting. If you really want a buttery flavor in your food, mix it with a higher smoke point oil, or melt some butter into your dish once it’s finished cooking. For more info on smoke points of common cooking oils, bookmark this oil guide.

Now that you know which oils to fry with, learn how to properly dispose of frying oil.

Is it bad to fry with extra virgin olive oil?

There are so many myths surrounding extra virgin olive oil—and a lot of them have to do with whether or not you can heat it up and still preserve its integrity. While we’ve already established that cooking with EVOO is perfectly safe and healthy (baking, roasting, sauteeing veggies for a stir-fry, etc), many people still wonder: What about frying?

For some reason, people have gotten the idea that pan-frying and deep frying must be done at very high heat temperatures (beyond EVOO’s smoke point) that would oxidize EVOO’s fatty acids and impart funky flavors—but that’s simply not the case. In fact, doing all sorts of cooking, including frying, with extra virgin olive oil is pretty common in Mediterranean regions.

Can you fry chicken in olive oil?

So, yes, you can fry and deep fry with extra virgin olive oil. Here’s why it’s a smart choice:

The ideal temperature for frying is lower than you think

Whether a food is shallow-fried in a pan or deep-fried in a pot, the ideal temperature is around 350-375⁰ F, which is similar to baking temperatures, according to multiple culinary resources including Food Network, Taste of Home, and Fine Cooking.

In fact, everything from fried chicken to churros to donuts falls within this range. Any lower and your food will get greasy, any higher and things will burn. As you’ll soon learn, heating EVOO to these temperatures is almost always acceptable, especially if it’s a high quality olive oil.

Extra virgin olive oil is actually pretty heat-stable

People claim extra virgin olive oil is not suitable to cook with because of its supposedly low smoke point—the temperature at which the oil starts smoking. The smoke point is also the temperature at which unwanted flavors and unhealthy compounds can start to develop. But, turns out, EVOO doesn’t actually have a low smoke point!

Studies suggest that extra virgin olive oil’s smoke point ranges from 350⁰ to 410⁰ F, which encompasses most types of cooking—including, as you just learned, frying and deep frying. A higher quality olive oil will have an even higher smoke point (possibly up to 425⁰ F) due to its lower free fatty acid content and higher levels of polyphenols and antioxidants.

Additionally, olive oil is extremely high in monounsaturated fats—super healthy, heat-stable fats that are less prone to oxidation than polyunsaturated fats. EVOO also has high levels of polyphenols, which further resist oxidation during prolonged heating. These findings were established after a 2018 study in the ACTA Scientific Nutritional Health Journal revealed that olive oil produced lower levels of harmful polar compounds and oxidative byproducts than other cooking oils, even when heated to temperatures as high as 465⁰ F.

Pro tip: Keep track of your EVOO’s temperature when frying

EVOO is safe to use when frying, as long as you don’t go above the 350-375⁰ F range. Beyond that, your oil may start to smoke, develop off flavors, and produce unhealthy pro-inflammatory compounds. That’s why it’s so important to always check your olive oil’s temperature—to make life easier, use a kitchen thermometer that hooks to the side of your pot or pan.

Bottom line

Extra virgin olive oil is safe for all types of frying and can ramp up the flavor of french fries, sweet potato fries, fish tacos, fried chicken, churros, and more. And while frying isn’t the healthiest way to cook, frying with EVOO is just about the healthiest way to do it! Keep in mind, frying with high quality EVOO will be more expensive than frying with a cheaper, lower quality cooking oils such as canola oil, vegetable oil, or sunflower oil—but the benefits are well worth it.

Can you cook or fry with olive oil?

Olive oil is extremely healthy.

It’s not only loaded with beneficial fatty acids and powerful antioxidants but also a dietary staple for some of the world’s healthiest populations.

However, many people believe that it’s unsuitable for cooking due to its unsaturated fat content. Others claim that it’s an excellent choice for cooking — even for high-heat methods like frying.

This article explains whether you should cook with olive oil.

Why Are Some People Concerned?

When fats and oils are exposed to high heat, they can become damaged.

This is particularly true of oils that are high in polyunsaturated fats, including most vegetable oils like soybean and canola.

When overheated, they can form various harmful compounds, including lipid peroxides and aldehydes, which can contribute to cancer (1Trusted Source, 2Trusted Source).

When cooked, these oils release some carcinogenic compounds that may contribute to lung cancer when inhaled. Simply standing in a kitchen as these oils are used can cause harm (3, 4Trusted Source).

If you want to minimize your exposure to potentially harmful and carcinogenic compounds, you should only cook with fats that are stable at high heat.

There are two properties of cooking oils that matter most:

Smoke point: The temperature at which the fats begin to break down and turn into smoke.

Oxidative stability: How resistant the fats are to reacting with oxygen.

Olive oil performs well in both categories.

SUMMARY

It is important to choose cooking fats that are stable when heated, as some oils can form carcinogenic compounds during cooking.

High in Heat-Stable Monounsaturated Fats

Fatty acids can be either saturated, monounsaturated or polyunsaturated.

While saturated fats like coconut oil are very resistant to heat, most vegetable oils contain polyunsaturated fats. Olive oil, on the other hand, contains mostly monounsaturated fats (5).

Only polyunsaturated fatty acids — like those in soybean and canola oils — are sensitive to high heat (6Trusted Source).

Keep in mind that oils are usually composed of different types of fatty acids. For example, olive oil is 73% monounsaturated, 11% polyunsaturated and 14% saturated (7).

In other words, the heat-resistant monounsaturated and saturated fats make up 87% of olive oil.

SUMMARY

Olive oil contains mostly monounsaturated fatty acids, which are largely resistant to heat.

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High in Antioxidants and Vitamin E

Extra virgin olive oil is derived from the first pressing of the olives and offers numerous bioactive substances, including powerful antioxidants and vitamin E (8Trusted Source, 9Trusted Source).

Vitamin E’s main purpose is as an antioxidant. It helps fight free radicals that can damage your cells and lead to disease (10Trusted Source).

Because olive oil is high in antioxidants and vitamin E, it provides significant natural protection from oxidative damage (11Trusted Source).

SUMMARY

Olive oil contains Vitamin E and many powerful antioxidants, which give numerous health benefits.

Resistant to Oxidative Damage

When an oil oxidizes, it reacts with oxygen and forms various harmful compounds.

This can happen at room temperature and is one of the ways oils go rancid — but this process is greatly accelerated when oils are heated.

However, olive oil holds up well during heating due to its high antioxidant and low polyunsaturated fat content.

I one study that used several types of olive oil for deep frying, extra virgin olive oil proved particularly resistant to oxidation (12Trusted Source).

Other studies note that olive oil does not oxidize much when used for cooking, while vegetable oils like sunflower oil oxidize (13).

That said, one study showed that a meal with heated olive oil increased oxidative markers in the blood compared to a meal with unheated olive oil (14).

However, this olive oil was not extra virgin and was cooked for eight hours — so the conditions of this study may be unrealistic.

It is also a myth that heating olive oil leads to the formation of trans fats. In one study, frying olive oil eight times in a row only increased the trans fat content from 0.045% to 0.082% — still a negligible amount (15).

Olive oil is very stable overall, even under extreme conditions like deep frying.

SUMMARY

Many studies have exposed olive oil to high heat for long periods of time. Even under such extreme conditions, the olive oil does not form significant amounts of harmful compounds.

Moderately High Smoke Point

The smoke point of an oil is the temperature at which it starts to degrade and produce visible smoke.

When this happens, fat molecules break apart and turn into various harmful compounds.

But the oil’s other trace nutrients, such as vitamins and antioxidants, can also start to burn and give off smoke — sometimes at lower temperatures than the oil itself.

Usually, a portion of the fatty acids in an oil are free fatty acids. The more free fatty acids there are in an oil, the lower its smoke point (16Trusted Source).

Because refined oils are lower in trace nutrients and free fatty acids, they usually have a higher smoke point.

What’s more, heating causes more free fatty acids to form — so the smoke point goes down the longer you cook it.

While it’s difficult to determine an oil’s exact smoke point, a range can provide a good estimate.

Some sources put the smoke point of olive oil somewhere around 374–405°F (190–207°C) (17).

This makes it a safe choice for most cooking methods, including most pan frying.

SUMMARY

Extra virgin olive oil’s smoke point is somewhere around 374–405°F (190–207°C). This makes it a good choice for most cooking methods.

Are you buying the right olive oil?

Cooking May Destroy Some of Its Antioxidants

Normal cooking use is unlikely to oxidize or significantly damage olive oil.

However, it may degrade some of the antioxidants and vitamin E, which are sensitive to heat.

In one study, heating olive oil at 356°F (180°C) for 36 hours lead to a decrease in antioxidants and vitamin E, but most of the trace compounds were intact (18).

One of the main active compounds in extra virgin olive oil is oleocanthal. This substance is responsible for olive oil’s anti-inflammatory effects (19Trusted Source).

Heating olive oil at 464°F (240°C) for 90 minutes reduced the amount of oleocanthal by 19% according to a chemical test and 31% according to a taste test (20Trusted Source).

In another study, simulated frying for 24 hours reduced some beneficial compounds, but 10 minutes in a microwave or boiling in water had only minor effects (21Trusted Source).

The trace compounds in olive oil are also responsible for some of its flavor. Therefore, overheating olive oil can remove some of its taste.

Keep in mind that these studies use rather extreme conditions.

SUMMARY

While studies indicate that high heat and prolonged cooking may destroy some of olive oil’s beneficial compounds, these studies are applying extreme methods.

The Bottom Line

Quality extra virgin olive oil is an especially healthy fat that retains its beneficial qualities during cooking.

The main downside is that overheating can adversely impact its flavor.

However, olive oil is quite resistant to heat and doesn’t oxidize or go rancid during cooking.

Not only is it an excellent cooking oil, but it is also one of the healthiest.

Is olive oil toxic when heated?

Is olive oil actually good for health?

Olive oil is extremely healthy, but is it a good cooking oil? It is good for heart, cholesterol, and digestive purposes and is one of the most loved oils for culinary purposes. However, many believe that olive oil is unsuitable for cooking because of unsaturated fats. Did you know that heating olive oil destroys many of its heart-healthy properties? It is best to use saturated fats when cooking. It is because of the molecular structure of oils. Saturated fats have no double bonds so they are not sensitive to heat, light or oxygen. Unlike saturated fats, unsaturated fats have double bonds which makes them sensitive to heat, light and oxygen. Despite being one of the healthiest oils, Olive oil has raised many questions.

02/8What is olive oil?

It is a liquid fat obtained from pressing whole olives. Olive oil is commonly used for cooking, for frying foods or as a salad dressing. As olive oil is loaded with nutrients, it is also used in cosmetics, pharmaceuticals, soaps, etc. It mainly consists of oleic acid, fatty acids including linoleic acids, and palmitic acid. There are different types of olive oil available like extra virgin olive oil, virgin olive oil, refined olive oil, and olive oil pomace but not all are good for culinary purposes. Here is why you should switch to some other cooking oil for high heat cooking.

03/8Is the olive oil you use, genuine?

Many olive oils are not real. Brands replace olive oil with cheap oils including soybean oil, canola oil, hazelnut oil, and other low-grade olive oils. According to a study by UC Davis in 2011, imported brands of olive oil failed to meet international sensory standards for extra virgin olive oil established by European regulators. So, the oils could be adulterated or mixed with other vegetable oils. You might need to think about its originality and choose a brand you can trust.

Frying French Fries in Olive Oil - Crete

04/8Olive oil is expensive

We know that olive oil is loaded with many health benefits, but it is better not to cook with it on high heat. It isn't cheap to buy extra virgin olive oil and its delicate nutrients should be protected. Saturated fats like ghee, coconut oil, and avocado oil can be much better choices for cooking.

05/8Heat damages the nutrients in olive oil

Olive oil contains heart-healthy polyphenols that are rich in antioxidant properties. These phenols begin to degrade when exposed to high heat. Research shows that phenols and polyphenols, when exposed to heat, degrade quickly. Use olive oil for mild cooking and as salad dressing and let it remain cold and unheated.

06/8Heating olive oil damages omega fatty acids

Apart from its health benefits, olive oil also helps in cutting down depression and improving brain health as it contains a decent amount of Omega-3 and Omega-6 fatty acids. These fatty acids are sensitive to heat and are destroyed when the oil is heated.

07/8Heating olive oil releases toxic smoke

When the oil is heated ahead of its smoke point, it gives off toxic smoke. As olive oil has a low smoking point, cooking with it increases the risk of creating smoke that includes compounds which are harmful to your health. You may not even realise that you are breathing in the toxic fumes.

08/8Conclusion

Olive oil is healthy and delicious but just don't use it for cooking. It can be wonderful as a salad dressing, mixed in dips and can be drizzled overcooked vegetables. If you are looking for a good oil for cooking, use saturated fats like coconut oil, ghee, tallow and avocado oil. But what about the claims by several oil companines that you can use olive pomace oil or refined olive oil for cooking? Well, using them means using any other vegetable oil which is double filtered and refined and is bereft of nutritional benefits.

Why is olive oil not good for deep frying?

Deep frying provides that satisfying crunch while keeping your meat juicy. But it comes at a price, adding calories and fat to your dish. Try deep frying with olive oil for more health benefits.

VIDEO OF THE DAY

Read more: What Are the Benefits of Drinking Olive Oil?

Tip

While olive oil is a healthy fat, deep frying foods adds a significant number of calories to your meal.

The Olive Oil Sommelier - Can You Use Olive Oil For Frying?

Recognize Olive Oil Benefits

Fats may be saturated, polyunsaturated or monounsaturated. Saturated fats contribute to high cholesterol and clogged arteries, according to Harvard Health Publishing.

Monounsaturated fats such as olive oil and avocados, and polyunsaturated fats such as corn and canola oil, don't clog arteries and even may help lower cholesterol, according to the University of Michigan.

Olive oil makes a healthier substitute for butter for dipping bread or brushing on streaks and vegetables. Olive oil is an important part of the diet eaten by people in countries around the Mediterranean Sea. These people have lower levels of heart disease than people in other countries.

Adding olive oil to your diet, especially to replace saturated fats such as butter, can help lower your cholesterol.

Know Your Deep-Frying Basics

Deep frying involves heating large quantities of oil to a high temperature and then frying foods quickly in the hot oil. The key to healthier fried foods lies in the temperature of the oil.

If the oil isn't hot enough to cook the food quickly, the food absorbs excess oil and fat. If the oil is too hot, components in the oil begin to break down, which produces off flavors and can produce toxic compounds in the oil.

Heat the oil to the right temperature, usually 350 to 375 degrees Fahrenheit. According to North Dakota State University, frying foods at lower temperatures causes the food to absorb more oil.

Olive Oil and High Heat

Every oil has a temperature at which it begins to break down. This temperature, known as the smoke point, is lower for olive oil than for other types of oil used from frying, such as peanut or canola oil. However, choosing the right types of olive oil for cooking is important.

Extra virgin olive oil smoking point is only 320 F, making it unsuitable for deep frying. Light olive oil, with a smoke point of 460 F, can be used to deep fry, but deep frying with olive oil does not make food healthier than frying with other kinds of polyunsaturated oils.

Read more: Can Too Much Extra Virgin Olive Oil Be Bad for Your Health?

Keep Your Health in Mind

Olive oil can be part of a healthy diet, which may include some fried foods. Instead of deep frying, brush vegetables with a light coating of oil and cook them in the oven for oven-fried foods. Make your own healthier salad dressings with olive oil and lemon juice or vinegar.

Use olive oil instead of butter to flavor steamed vegetables or as a dip for bread instead of butter. According to the USDA, 1 tablespoon of butter contains 7 grams of saturated fat while 1 tablespoon of olive oil contains 1.9 grams.

The simple answer is yes you can! Cooks from all around the Mediterranean have been using olive oil to fry for centuries. Frying with olive oil imparts a taste that cannot be matched by other types of oil. There are, however, a few things to keep in mind especially when frying with Extra Virgin Olive Oil. The two most important factors are time and temperature control.

Can you fry wings in olive oil?

The smoke point of quality Extra Virgin Olive Oil is between 350° and 380° depending on the exact variety of olives used in the making of the oil. This is a relatively low smoke point compared to other oils such as canola oil (400°), peanut oil (440°), or corn oil (450°).

This is why temperature control is key when frying with Extra Virgin Olive Oil. Always use an accurate fry/candy thermometer to monitor the temperature of your oil as you heat it. Aim for a temperature of 320° to 330°.

By keeping the olive oil below the smoke point you keep all of the beneficial polyphenols and oleic acid. Olive oil is also high in healthy monounsaturated fats that do not break down when heated, unlike other oils that can break down into harmful trans-fats.

Do not heat the oil too quickly. This leads to a greater chance of it burning. Instead, start with a medium flame and let the oil come to temperature slowly.

Frying with Extra Virgin Olive Oil is best for small bites or things that will cook quickly. A perfect example is frying chicken tenders or thin chicken breasts rather than whole bone-in chicken breasts.

Less is more. Extra Virgin Olive Oil is best for shallow or pan frying. Using a smaller amount of oil makes it easier to control the temperature and avoid burning the oil.

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Friday, 25 February 2022

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