Olive Oil Smoke Point: The Facts

The smoke point of good extra virgin olive oil is usually around 190–210°C, which is higher than most home frying, roasting and sautéing needs. Smoke point also matters less than people think: how stable an oil is under heat depends just as much on its freshness and natural antioxidants.

What is a smoke point?

The smoke point is the temperature at which an oil starts to give off a continuous, visible wisp of smoke. At that point it is beginning to break down, the flavour turns acrid, and the kitchen fills with an unpleasant smell. It is a useful practical warning sign: if your pan is smoking, it is too hot for the oil you are using.

It is not, however, a fixed number stamped on every bottle. The smoke point of an olive oil varies with its quality, freshness and acidity, which is why you will see different figures quoted online.

What is the smoke point of extra virgin olive oil?

For a good-quality extra virgin olive oil, the figure most often quoted is around 190–210°C. Lower-quality or older oils can start smoking at lower temperatures. One of the biggest factors is free acidity: the lower the free fatty acid content, the higher the smoke point tends to be. An oil with a free acidity well below the 0.8% extra virgin limit will generally cope better with heat than one sitting close to it.

For comparison, typical cooking temperatures in a home kitchen are:

• gentle sautéing and sweating vegetables: roughly 120–150°C
• shallow frying: around 160–180°C
• roasting in an oven: 180–220°C, though the oil on the food stays cooler than the oven air
• deep frying: usually 170–190°C

In other words, extra virgin olive oil covers almost everything you are likely to do at home.

Is smoke point the best measure of a cooking oil?

Not on its own. Food scientists increasingly look at oxidative stability: how well an oil resists breaking down when heated for a period of time. Some oils with a high smoke point are rich in polyunsaturated fats, which are more prone to oxidation when heated. Extra virgin olive oil is mostly monounsaturated fat, which is more stable, and it also contains natural antioxidants, including polyphenols and vitamin E, that help protect the oil itself during cooking.

That is why several studies that heated different oils for long periods found extra virgin olive oil held up well, despite its smoke point being lower than some refined seed oils. Put simply, a fresh, good-quality extra virgin oil is a sound choice for everyday cooking. We go into more detail in Can You Cook with Extra Virgin Olive Oil?

Does heating olive oil ruin the flavour?

Heat does soften the most delicate aromas, the green, grassy notes you notice when you taste an oil raw. That is not a reason to avoid cooking with it, but it does suggest a sensible way to use it. Cook with extra virgin olive oil as normal, then add a fresh drizzle at the end, over soup, pasta, grilled vegetables or fish. You get the cooking benefits and the full flavour.

A robust, peppery oil also carries its character through cooking better than a mild one, so a little goes a long way in a sauce or a tray of roast vegetables.

How do you avoid overheating olive oil?

• Heat the pan first, then add the oil, and add your food soon after.
• Watch for shimmer. When the oil moves freely and shimmers, it is hot enough to fry. If it smokes, turn the heat down.
• Do not reuse oil many times for frying. Each use lowers its smoke point.
• Keep your oil fresh. Store it away from the hob, in a cool, dark cupboard, with the cap closed.

How ours compares

Our extra virgin olive oil is cold pressed and unfiltered, from a single estate in the hills between Puglia and Basilicata. Its January 2026 lab analysis by Studio Analisi Chimiche e Ambientali showed free acidity of 0.36%, well under the 0.8% extra virgin limit, and polyphenols of 687 mg/kg. Low acidity and high natural polyphenols are exactly what you want in an oil you plan to cook with. You can see every figure on our lab results page.

If you cook with olive oil daily, the 750ml (£19.99) or 3L (£60.00) sizes are the practical choice.

Quick answers

Can I roast potatoes in extra virgin olive oil?
Yes. Oven roasting at 200°C is well within what a good extra virgin oil can handle.

Is light olive oil better for high heat?
Refined "light" olive oil does have a higher smoke point, but it has lost most of its flavour and natural antioxidants in refining. For most home cooking, extra virgin works perfectly well.

What should I do if my oil starts smoking?
Take the pan off the heat, let it cool slightly, and start again at a lower temperature. Oil that has smoked heavily is best thrown away.