The idea that you shouldn’t heat olive oil has been circulating for years, but it’s basically a myth. You can heat it up to 207°C (404°F) just fine and it remains even healthier. You can even deep-fry with (extra virgin) olive oil! Let’s dive into the science and explain why heating olive oil is actually a good idea!
Is heating extra virgin olive oil healthy?
First, a bit about extra virgin olive oil: it’s the purest and most natural among various types of olive oil. Olive oil offers many health benefits. It’s rich in healthy fats—nearly 80% of its composition is unsaturated fats. It also contains vitamins C and E, polyphenols, antioxidants, and works as an anti-inflammatory thanks to oleocanthal. Its score of 8.3 on standard nutritional rating says it all. Learn more about why olive oil is healthy.
We Dutch are raised to cook with butter or lard. But cooking with extra virgin olive oil is actually healthier and even safer. According to this Keuringsdienst van Waarde investigation, olive oil experts confirm extra virgin olive oil is suitable for cooking. Given its health benefits, that makes it highly recommended. And compared to other vegetable oils? As shown in this study, olive oil is a top and safe choice.
Another plus is the delicious flavor olive oil adds to your food. Our olive oil, for example, has a grassy, slightly peppery taste. Try cooking a steak in olive oil—you’ll taste the difference. We guarantee it elevates your dish!
But if you prefer a more neutral flavor in your steak, we recommend pomace olive oil. If you’re looking to buy pomace olive oil, you’re in the right place. Our products are available at Albert Heijn and our own shop.
Olive oil heating: smoke point
The main concern about heating olive oil is the release of harmful compounds when it smokes. Every fat has a smoke point—the temperature at which it starts to break down and produce off-flavors or toxins. Extra virgin olive oil remains stable up to 207°C (404°F). That’s well above typical frying temperatures (around 180°C) and even baking under 200°C. In short: heating olive oil is easy, safe, and healthy. Myth busted!
Pomace olive oil can be heated up to 260°C (500°F), while extra virgin olive oil tops out around 207°C (404°F). That makes cooking with pomace olive oil ideal for grilling, roasting, or frying at high heat. Plus, it’s often cheaper than other olive oils. If you need a larger supply, consider our 5‑liter pomace olive oil tin or 1‑liter can, depending on usage.
Interested in buying pomace olive oil? Find our pomace olive oil at Albert Heijn, or order easily through our webshop.
Fun fact: Many choose butter thinking it’s better, but butter has a smoke point of just 180°C (356°F). That means it’s less healthy and burns faster than olive oil. Want to learn more about why olive oil is healthier than butter?
Olive oil heating: FAQs
We answer common questions quickly below.
Which olive oil should I heat?
It depends on what you want. Want a strong olive flavor under 207°C? Go for extra virgin. Want a neutral taste or higher heat? Use pomace olive oil.
How hot can extra virgin olive oil get?
You can safely heat it up to 207°C (404°F).
Why is heating olive oil often discouraged?
Actually, it’s perfectly fine. Just watch that it doesn’t start to smoke or burn. Once it smokes, avoid it.
Can olive oil handle heat?
Absolutely. Extra virgin holds to 207°C, and pomace can even reach 260°C. Read more about What is pomace olive oil.
Why not cook with olive oil?
The only reasons are if you don’t want olive flavor or you’re cooking at extremely high temperatures. Otherwise, olive oil is the healthiest choice.
Everything you need to know about heating olive oil
Want the full breakdown on heating, frying, and roasting with olive oil? We’ve got you covered. Heating organic olive oil is no problem—it’s healthy and tasty. Just don’t let it smoke.
But the best option is pomace olive oil. With its high smoke point, it’s ideal for hot cooking. Learn more on our What is pomace olive oil? page, explore the production process, and see if pomace olive oil is healthy. Compare it with sunflower or coconut oil, or purchase our 1‑liter can at Albert Heijn or 5‑liter tin.
