Can you use extra virgin olive oil for deep frying?

The short answer is yes, you can deep fry with extra virgin olive oil (EVOO). There's a common misconception that olive oil can't handle high heat. While it’s true that it has a lower smoke point compared to other oils, research shows that extra virgin olive oil exhibits good stability at high temperatures. 

In fact, the USDA even recommends using olive oil in its guide to deep fat frying and lists it among the oils that are safe to use for deep frying meat, chicken, and fish.

An important note: Even with EVOO’s heat stability, it's crucial to monitor temperature closely to avoid reaching the smoke point of 410 °F (210 °C). Going beyond this temperature can lead to oil breakdown, burnt flavour, and potentially harmful compounds in your food.

Is Deep Frying in Extra Virgin Olive Oil Healthy?

Yes, extra virgin olive oil is a healthy choice for deep frying. Ever heard of the Mediterranean diet? It heavily relies on olive oil as a source of healthy fat. In countries like Spain and Italy, extra virgin olive oil is not just for drizzling over fresh salads but also used in cooking savoury dishes. 

Deep Frying with EVOO: What to Consider

Despite a long list of health benefits, extra virgin olive oil may not be the ideal choice for every cooking situation. Here are factors to consider if you’re thinking of using it:

1. Flavour Profile: Extra virgin olive oil boasts a distinct, robust flavour. This can be a positive for some dishes, like fries or potato chips, where the olive notes complement the ingredients. Some recipes, however, call for a neutral-flavoured oil. It’s best to avoid EVOO in cases like this since it might overpower the taste of other ingredients.
2. Cost: Extra virgin olive oil is more expensive than other oils commonly used for deep frying, like canola or sunflower oil. If you need a large quantity of oil for deep-frying, the cost of EVOO can become impractical. We suggest sticking with economical alternatives instead for bulk oil needs.
3. Quality: Ensure you purchase high-quality, authentic EVOO from a reputable source. Substandard or fake extra virgin olive oil (such as those mixed with cheaper oils) won't perform well at frying temperatures and might impart unpleasant flavours.

Though it may not always be the best choice for every deep-fried dish, there's no doubt that extra virgin olive oil is good for you. It’s still the highest grade of olive oil you can get and retains its nutritional value even under high heat, making it a good option for deep frying.