Index
- What is the smoke point of olive oil?
- Why Smoke Point Matters in Cooking
- Olive Oil Smoke Point: Average Values and Variants
- Smoke point of extra virgin olive oil EVO
- Smoke Point Olive Oil Vs Other Cooking Fats
- Health Benefits of EVO Oil at High Temperatures
- Comparison between EVO oil and other frying oils
- How to choose the right oil for frying
- Pertutto Oil by Frantoi Cutrera: also perfect for frying
1. What is the smoke point of olive oil?
The smoke point is the temperature at which a fat or oil begins to release visible smoke. At this point, the oil breaks down and produces toxic substances such as acrolein, which can alter the flavor of food and harm your health.
When cooking, exceeding the smoke point of the oil means not only losing flavor and nutrients, but also exposing your body to potentially harmful elements. This is why it is essential to choose an oil with a smoke point appropriate for the type of cooking you are doing.
2. Why smoke point is important in cooking
Each cooking technique has a reference temperature:
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Pan frying : 140-180°C
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Light frying : 160-180°C
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Deep frying : 180-200°C
Choosing an oil with a smoke point that is too low means you risk ruining it before the food is even cooked. On the contrary, an oil with a high smoke point allows for safer, healthier and tastier cooking.
3. Olive oil smoke point: average values and variations
The smoke point of olive oil varies according to its refinement and quality :
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Refined olive oil : about 220°C
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Virgin olive oil : about 210°C
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Extra virgin olive oil (EVO) : between 160°C and 210°C, depending on the degree of acidity and quality
A high-quality EVO, such as the one produced by Frantoi Cutrera, has a high smoke point thanks to a very low acidity (<0.3%) and excellent processing.
4. Smoke point of extra virgin olive oil EVO
There is often confusion on this point. Many people think that EVO oil is not suitable for cooking because of its smoke point. But this is not true: it is a legend that must be debunked .
A high-quality extra virgin olive oil has a higher smoke point than many other more refined oils. It is also naturally rich in antioxidants and polyphenols , which make it more heat stable.
Tip: Use EVO oil for cooking and raw dressing, but choose high-quality varieties such as those from Frantoi Cutrera.
5. Smoke Point Olive Oil vs Other Cooking Fats
| Type of fat |
Smoke point (approx) |
| Butter |
150°C |
| Margarine |
160°C |
| Sunflower seed oil |
170-225°C |
| Peanut oil |
220°C |
| Coconut oil |
177°C |
| Extra virgin olive oil |
160-210°C |
| Refined olive oil |
220°C |
As you can see, EVO oil has a smoke point more than sufficient for most home cooking , and offers significantly superior nutritional benefits.
6. Health Benefits of EVO Oil at High Temperatures
Using extra virgin olive oil even for frying has very important health benefits:
- It is more heat stable than many seed oils, thanks to the natural presence of antioxidants and polyphenols .
- Reduces the formation of toxic compounds that develop at high temperatures with less stable oils.
- Keeping its properties intact, it also retains its cardiovascular and anti-inflammatory benefits .
- It is naturally free from artificial additives and preservatives , unlike many industrially refined oils.
7. Comparison between EVO oil and other frying oils
EVO Oil vs Seed Oil
Seed oils (sunflower, corn, soybean) may have similar or even higher smoke points, but are often:
- Rich in unstable polyunsaturated fats , which degrade more easily when heated.
- Free from natural antioxidants.
- More prone to oxidation and the formation of harmful substances.
EVO Oil vs Coconut Oil
Coconut oil has good stability, but it is:
- Rich in saturated fat (over 80%), less beneficial for the cardiovascular system.
- More suited to sweet or exotic recipes than to Mediterranean cuisine.
EVO Oil vs Butter or Margarine
- Butter burns easily, has a low smoke point, and generates toxic compounds.
- Margarine is an industrial fat, often containing trans fats.
EVO oil is therefore a more balanced, healthy and versatile choice for everyday cooking.
8. How to choose the right oil for frying
If you need to fry:
- Choose a heat-stable oil
- Check the quality and acidity : the lower it is, the more the oil resists high temperatures
- Avoid overly refined and nutrient-poor industrial oils
Extra virgin olive oil is perfect if:
- It is high quality
- it's fresh
- It has a delicate aromatic profile (so as not to cover the taste of the food)
9. Pertutto Oil by Frantoi Cutrera: also perfect for frying
If you are looking for a versatile oil, ideal for both dressing and cooking, our Olio Pertutto is the perfect choice.
- It is a balanced blend of Sicilian varieties
- It has low acidity and a high smoke point.
- It resists high temperatures well
- It maintains its organoleptic profile even during cooking
Furthermore, it was designed to be the ideal companion "for everything" : from light frying to dips, from the simplest dishes to the most elaborate recipes. It is the oil that combines practicality and quality, even for frying.
10. Conclusions
Knowing the smoke point of olive oil allows you to cook in a more conscious and healthy way . Extra virgin olive oil, especially if high quality like that of Frantoi Cutrera, is an excellent choice for any type of cooking, even frying.
Choosing the right oil makes the difference between a heavy dish and a light one, between health and avoidable risks. And when it comes to quality, Frantoi Cutrera is the guarantee of an authentic Sicilian oil , rich in taste and benefits.
