It's one of the most hotly debated questions in German kitchens: Can you fry with olive oil? Many home cooks prefer to use sunflower oil for fear of harmful substances, but science says otherwise.
In this guide, you will learn everything about the smoke point, health aspects, and which olive oil is really suitable for frying.
1. The Great Myth: Does Olive Oil Burn Too Quickly?
Many believe that cold-pressed olive oil (Extra Virgin Olive Oil) becomes toxic when heated. This is not entirely true. The smoke point is crucial.
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Extra Virgin Olive Oil: Has a smoke point of approx. 160–190°C. This is perfectly sufficient for gentle sautéing and normal frying.
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Refined Olive Oil: Due to filtering, the smoke point is over 230°C. So, if you want to sear meat, a refined oil or a special olive frying oil (like from Byodo or Alnatura) is the safer choice.
2. Is Frying with Olive Oil Healthy?
Absolutely. Olive oil is rich in monounsaturated fatty acids and polyphenols. Studies show that high-quality virgin olive oil for frying is more stable against oxidation than many seed oils.
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Advantage: The antioxidants in the oil protect the fatty acids from breaking down.
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Important: As soon as the oil smokes in the pan, harmful substances (acrolein) are produced. In this case: empty the pan and restart!
3. Which Oil for Which Purpose? (Buying Guide)
Not every oil from the supermarket is the same. Here's a brief overview based on current trends:
| Purpose | Recommendation | Keyword/Market |
| Searing | Refined Olive Oil / Frying Oil | Olive frying oil, Alnatura |
| Sautéing & Everyday | Extra Virgin Olive Oil | Bertolli olive oil, Olio Carli |
| Gourmet & Finish | Premium Koroneiki Olive Oil | Jordan Olive Oil, Mani Olive Oil |
| Price-Performance | Discount Store Test Winner | Olive oil Lidl / Aldi |
4. Practical Tip: Olive Oil in the Refrigerator
A common phenomenon: If you store your olive oil in the refrigerator, it becomes cloudy or solid. Don't worry – this is a sign of quality for cold-pressed olive oil. It will quickly become liquid and clear again at room temperature.
Conclusion: Which Oil for Frying?
For daily cooking, a good olive oil for frying from the "Extra Virgin" category is ideal, as long as you don't heat the pan to its maximum. For steaks and stir-fries, it's better to use a special frying oil.
Enjoyment Tip: For Mediterranean vegetable pans, try a lemon olive oil or rosemary olive oil to give the dish a special aroma directly while cooking.