"They say..."

is sometimes the opener for a truth and sometimes just spreading a rumor. 

Perhaps you've heard that "they say the smoke point for extra virgin olive oil is too low to deep fry in."  The implication is that smoke point is the indicator of olive oil breaking down, releasing free radicals and causing all kinds of trouble.

Here's the scoop

from Kristy Del Coro, MS, RDN, LDN (Registered Dietician Nurse). 

Smoke point is not a reliable indicator of chemical changes of an oil during heating. Paraphrasing Dr. Selena Wang, of UC Davis Department of Food Science and Technology, the polyphenols in olive oil -- plant-based antioxidants prevent the rumored damage from free radicals. Olive oil when heated behaves differently from other oils.

Deep frying happens between 350°F - 375°F. Olive oil can remain stable up to around 400°F.

And fun fact:

Some of the polyphenols from the olive oil are transferred to the food cooked in the oil. Some remain in the olive oil. Start with an olive oil that's high in polyphenols to assure you get the benefits.

Extra virgin olive oil has the most phenols of any olive oil. Fresher is better.

Enjoy your EVOO raw or cooked. You can feel confident it's high quality and healthful either way.

Read the Real Simple article "Yes, You Can Cook With Olive Oil Over High Heat—Here's Why" from March 2026 for more details.