Olive oil is one of the most stable vegetable oils within the temperature range commonly used for frying.
There are two main reasons for this. The first is its high concentration of oleic acid, a monounsaturated fatty acid that is more stable at high temperatures than polyunsaturated fatty acids, which are predominant in many seed oils, such as sunflower oil. The second is the presence of polyphenols, which are natural antioxidants found in olive oil that help slow down its degradation during heating.
Its stability allows frying at temperatures of up to 180 ºC, which promotes the rapid formation of a crust that helps prevent oil from penetrating the food. This results in lighter and more appetizing fried food, with less oil absorbed and lower overall oil consumption.
This same stability also means that, when olive oil is used correctly for frying, it can be reused several times, potentially more often than many seed oils, which can help reduce the cost of frying.
Finally, olive oil has a relatively high coefficient of expansion, meaning that it expands as it heats up in the frying pan. As a result, you can fry a larger amount of food using the same quantity of oil. By contrast, some components of seed oils, such as sunflower oil, may evaporate during frying, reducing the amount of oil available.
Which variety of olive oil is best for frying?
Among the different olive oil varieties, Picual olive oil is particularly suitable for frying because it naturally contains high levels of oleic acid and polyphenols, the natural antioxidants that help protect the oil against oxidation.
Can you fry with Extra Virgin Olive Oil?
Some people believe that frying with Extra Virgin Olive Oil (EVOO) is a waste because of its higher price compared with other oils commonly used for frying.
In our opinion, in addition to the benefits mentioned above when comparing regular olive oil with seed oils, Extra Virgin Olive Oil offers a couple of additional advantages.
Firstly, Extra Virgin Olive Oil adds more flavor to food during frying. As a result, you may find that you need less salt or sauce to enhance the flavor of the finished dish.
Secondly, Extra Virgin Olive Oil contains, on average, five times more polyphenols than regular olive oil, which contributes to its greater stability during frying.