Olive oil has been a culinary treasure for centuries—a staple of Mediterranean cuisine known for its rich flavor, nutritional value, and health benefits. But when used incorrectly during cooking, this precious oil can lose its essence. Understanding olive oil’s relationship with heat can make a big difference in both flavor and health.

So how can we use olive oil properly while cooking? Here are the secrets to mastering its grace under heat.

Smoke Point of Olive Oil: A Critical Threshold

Every oil has a “smoke point”—the temperature at which it starts to burn. Once this point is exceeded, the oil’s nutritional value decreases and bitter, unwanted flavors emerge. The smoke point of olive oil varies depending on its quality, typically ranging from 160°C to 210°C (320°F to 410°F).

• Extra virgin olive oil, being natural and unfiltered, usually smokes at a lower temperature, making it ideal for low to medium-heat cooking.
• Refined olive oil can withstand higher temperatures, making it safer for frying and high-heat applications.

Which Olive Oil for Which Dish?

Sautéing and Roasting : Extra virgin olive oil works well over medium heat. When paired with vegetables, it adds depth and aroma to the dish. 

Frying: If high heat is needed, go for refined olive oil. It has a higher smoke point and a neutral taste that won’t overpower the food.

Baking: Coating vegetables or meats with a light layer of olive oil before baking keeps them moist and adds crispness. Extra virgin olive oil is a great choice here.

Soups and Stews: A few drops of olive oil added at the end of cooking or just before serving enhances the aroma and provides a healthy fat boost.

Tips to Preserve Flavor

• Avoid burning olive oil—don’t place it on high heat right away. Use controlled temperatures.
• If you’re using a high-quality extra virgin olive oil, the best way to enjoy its flavor is to use it raw—drizzle it over salads, steamed vegetables, or soups.
• Light, air, and heat are enemies of olive oil. Store it in dark-colored bottles in a cool, dark place.

The Delicate Balance of Cooking with Olive Oil

Olive oil is more than just a cooking ingredient—it brings character to dishes and wellness to the body. Knowing how to use it properly is the key to mastering your kitchen and living healthfully. Once you understand its resistance to heat, it becomes easier to give olive oil the role it truly deserves in every dish.