Is Olive Oil Good for Cooking? Here's What Science Says

For years, there's been a persistent myth that olive oil, especially extra virgin olive oil (EVOO), shouldn't be used for cooking because of its smoke point. But modern science has given us a clearer, more nuanced picture: not only can you cook with olive oil, but it may also be one of the healthiest fats to use in your kitchen.

Here’s what the research, and tradition, says.

Understanding Smoke Point (and Why It's Not the Whole Story)

You’ve probably heard this before: “Don’t cook with olive oil, it has a low smoke point!” It’s one of the most common arguments against using EVOO in the kitchen. But let’s take a closer look.

• Smoke point is the temperature at which oil begins to visibly smoke and break down.
• Extra virgin olive oil has a smoke point of around 375–410°F (190–210°C), which is plenty high for most cooking methods like sautéing, baking, roasting, and shallow frying.

But here’s the twist: oxidative stability, how well oil resists breaking down under heat, is just as important. And EVOO, rich in polyphenols and antioxidants, is one of the most stable oils under heat. Multiple studies, including a landmark study published in Acta Scientific Nutritional Health (2018), found that extra virgin olive oil remained stable and retained its nutritional value even when heated to high temperatures over time. (link to research article here)

Why EVOO Is One of the Healthiest Oils to Cook With

When choosing a cooking oil, you want one that supports your health, not one that works against it. EVOO delivers on multiple fronts:

• Rich in monounsaturated fats, which support heart health.
• Packed with antioxidants, including oleocanthal and oleuropein, which have anti-inflammatory effects.
• Scientifically shown to help reduce oxidative stress and support metabolic health.

In short, cooking with EVOO doesn’t just taste great, it’s also a smart choice for your long-term well-being.

Best Ways to Cook with Olive Oil

You can confidently use EVOO for:

• Sautéing vegetables, garlic, or aromatics.
• Roasting meats, fish, and vegetables.
• Baking savory and even some sweet dishes.
• Finishing dishes for extra flavor and nutrition.

If you're deep-frying, you may want a more refined olive oil or another oil with a higher smoke point, but for almost everything else, EVOO works beautifully.

Our Take at VIOS

At VIOS, we work with small farms in Crete that produce high-phenolic, cold-pressed extra virgin olive oil, meaning our oils are not only flavorful but also extremely stable under heat.

You don’t need to save the good stuff for dipping bread. Use it every day, whether you’re making a quick stir-fry or roasting vegetables for the week.

Final Thoughts

So is olive oil good for cooking? Science says yes. Tradition says yes. And your taste buds? They’ll say yes too.

Choosing the right olive oil is half the battle. Start with a high-quality EVOO like VIOS, and let the flavor and health benefits speak for themselves.