Olive oil for frying: you have to take it into account – nutrition

– Olive oil refines dishes with a special aroma. But beware: not all olive oils are also suitable for frying. What should you pay attention to?

  • Not all olive oils are suitable for high temperatures when frying.
  • Indigenous or cold-pressed olive oil should not be too hot.
  • A certain category of olive oil can also withstand very high temperatures, but has less flavor.

The average German consumes a liter of olive oil per year. In other EU countries, such as Greece, Italy and Spain, it is even more than ten litres. While elsewhere olive oil is used almost as a staple and is sometimes also used for frying, the Germans are cheaper with the special oil from olives. Because you hear over and over again that you shouldn’t use olive oil for frying. But is that true?

Can olive oil be used for frying?

Many amateur cooks ask themselves the question “Is olive oil suitable for frying?”. Whether olive oil is suitable for frying depends on the so-called smoke point. This describes the temperature from which the development of smoke on the oil becomes visible.

Nutritionists divide fatty acids into three groups: saturated, monounsaturated, and polyunsaturated fats. Each oil has different proportions of fatty acids and is therefore not equally heat stable or heat sensitive.



The German Nutrition Society notes that polyunsaturated fatty acids offer the greatest health benefits. Polyunsaturated fatty acids are certainly suitable for frying, boiling and cooking, however You shouldn’t use cold-pressed olive oil if you want to brown vegetables or meat. For high temperatures, it is better to use an oil with monounsaturated fatty acids.

Olive oil is not cold-pressed for no reason, and therefore naturally cloudy oil in particular should not be used for frying. Because the aroma of the oil evaporates if it gets too hot. Also, naturally cloudy olive oil contains amniotic fluid and small pieces of olives that change 100 degrees. Then the pan begins to smoke rapidly, and as a result, the flavor suffers.

Is olive oil unhealthy for frying?

The smoke from the initial frying can scratch your throat and eyes. If acrolein builds up and smoke rises, both the grease and the food should be discarded. Acrolein is suspected of being carcinogenic. Therefore, you should always avoid overheating when frying. Each oil has a different smoke point, which is the temperature at which smoke becomes visible in the pan.

You can use the following rule of thumb as a guide: Cold-pressed olive oils have a smoke point of 120 to 190 degrees, more processed (refined) oils can withstand more than 200 degrees.

Therefore, light olive oil can be used if the temperature in the pan stays below 180 degrees Celsius. If you want, you can also fry your dish with sunflower or rapeseed oil and add a little olive oil to taste before serving.

What olive oil to fry?

If you want to use olive oil for frying, you must distinguish between two variants: cold pressed (virgin olive oil for frying) and refined olive oil for frying.

native olive oil it has the typical sour or fruity taste compared to refined olive oil. The olives are not heated during production, so the vitamins and aromas are preserved. Therefore, cold-pressed virgin oil is the healthier option. However, this should never be heated above 180 degrees. Therefore, virgin olive oil is especially suitable for cold dishes or dishes with moderate temperatures.

refined olive oil it has fewer healthy ingredients because it has been chemically processed and heated to high temperatures. This can also help when burning fabrics. No dangerous clouds of smoke. Therefore, refined oil is harmless even at high temperatures, but virgin olive oil is preferable in terms of health.

How is refined olive oil recognized? In the label the addition “native” or “extra” is missing. So it’s the refined version.

What oil is best for frying?

It doesn’t always have to be olive oil for frying. Other fats and oils are also suitable for the high temperatures in the pan:

– coconut oil
– Peanut oil
– butter
– Palm oil
– Sesame oil
– soy oil
– sunflower oil

These oils must not used at high temperatures Will:

– Extra virgin olive oil
– walnut oil
– Pumpkin oil
– Linseed oil
– Virgin sunflower oil

The oils described are ideal as a salad dressing, for cold dishes or can be added to dishes just before serving.

Can you put olive oil on vegetables or meat in the oven?

Yes, because temperatures above 180 degrees Celsius are practically never reached in an oven. Even a preheated oven at 250 degrees Celsius is often set well below 150 degrees Celsius due to the water content of fried foods (vegetables, potatoes, meat or fish). So if you want to refine baked vegetables, baked potatoes, meat or fish dishes with aromatic olive oil, you can do it without any problem.

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