Let’s rip the Band-Aid off right away: the question is, can you fry in olive oil? The answer is yes, you absolutely can!

Despite what you may have heard from a well-meaning friend, a random internet thread, or that one uncle who “used to cook professionally in college,” olive oil—especially California extra virgin olive oil—can absolutely hold its own when you turn up the heat.

In fact, using olive oil for high-heat cooking might be the smartest move you make in your kitchen this year.

But let’s slow down for a second and talk about why this matters. Because the real story here isn’t just can you fry in olive oil… it’s why frying in California extra virgin olive oil might just change your entire relationship with a sauté pan.

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First, the Short Answer on Olive Oil

Can you fry in olive oil?

Yes. Unequivocally. Absolutely. 100% yes.

The actual smoke point of extra-virgin olive oil hovers around 400°F (200°C), making it perfectly suitable for high-heat cooking, shallow frying, sautéing, and even baking. That makes it an excellent choice for home cooks who want great flavor without sacrificing nutrition.

If you’ve been avoiding olive oil for fear it would combust at anything above a gentle simmer, consider this your official permission slip to stop worrying.

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Let’s Talk About California Olive Oil—Because It Really Is Different

If you want good food, you’ve got to start with good ingredients. And California doesn’t just grow olives—we grow some of the best olives in the world.

California olive oil is the product of more than 400 farmers tending 37,000 acres of orchards. More than 75 olive varieties are cultivated across the state specifically for extra virgin olive oil, each contributing unique flavor profiles—mild, medium, or robust. That means the bottle in your pantry isn’t just oil; it’s craftsmanship, agriculture, and sensory science, all pressed into something you drizzle on to your morning eggs.

Bottom line?

If you want the best oil for cooking at higher temperatures, California extra virgin olive oil is the best choice.

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So… What About the Smoke Point of California EVOO?

The myth that olive oil has a low smoke point is and old one, and one that should be retired. The smoke point of olive oil—real, certified extra-virgin olive oil—is significantly higher than most people think.

Here’s a good rule of thumb:

• Extra virgin olive oil smoke point: ~400°F (200°C)
• Most stovetop cooking happens between 250°-375°F (120°-190°C)
• Shallow frying usually ranges 325°-375°F(165°-190°C)

Translation?

You’re well within a safe zone when cooking with California EVOO.

And here’s the kicker: the phenols—the natural plant compounds in extra virgin olive oil—actually help protect the oil’s integrity when heated. That means the oil is not only stable at high temperatures but that it retains more of its potential health benefits than people assume.

Which brings us to…

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Let’s Talk About Those EVOO Health Benefits

Food is fuel—so choose fuel that helps you show up better in your life. California Extra Virgin Olive Oil delivers on that promise in spades.

A single tablespoon of EVOO contains:

• 120 calories
• 82% unsaturated fat
• Natural antioxidants
• Anti-inflammatory phenols

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Mild, Medium, or Robust? Choosing the Right Olive Oil for the Job

One of the most overlooked joys of California EVOO is its diversity. Because we grow so many olive varieties, you get a flavor spectrum no other region can match:

Mild oils

Great for baked goods, fish, or lemon-based desserts.

Medium oils

Perfect for sautéing vegetables, shallow frying, or finishing grilled poultry.

Robust oils

Incredible with grilled meat, vinaigrettes, roasted vegetables, or hearty pastas.

A robust EVOO in a skillet of sizzling mushrooms?

Perfection.

A mild California oil in your next olive oil cake?

Also perfection.

California oils are versatile, which means they’re not just an ingredient—they’re a cooking strategy.

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High-Heat Cooking With California EVOO: What You Need to Know

If you’re still wondering, can you fry in olive oil? Let’s walk through some real-world cooking scenarios:

✔️ Sautéing vegetables

A medium California EVOO gives you caramelization, flavor, and a nutrient boost. It’s a win-win-win.

✔️ Shallow frying

Think crispy potatoes, pan-fried chicken cutlets, or golden zucchini fritters. The oil performs beautifully at the temperatures these dishes require.

✔️ Baking

Olive oil adds moisture and depth—especially in chocolate cakes, brownies, or citrus-forward desserts.

✔️ High-heat searing

A robust California olive oil stands up to higher temperatures and brings a bold, peppery finish.

✔️ Even cocktails

Yes, really. A spoonful of EVOO in a Dirty Martini or Gin & Tonic adds silkiness and aromatic depth.

Using California oil isn’t just a good idea—it’s a flavor upgrade.

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How to Buy and Store California Olive Oil

You’ve decided to lean into high-heat cooking with EVOO—now treat it well.

✔️ Check the harvest date. Fresher oil = better flavor and higher nutrient levels. Buy within 12–18 months of harvest.

✔️ Choose dark bottles. Light is the enemy of freshness.

✔️ Store in a cool, dark place. Not near the stove.

✔️ Use within 3 months of opening. This is fruit juice, after all. Freshness matters.

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The Bottom Line on Olive Oil

So, can you fry in olive oil?

Yes—and California extra virgin olive oil is one of the best oils you can reach for when you’re cooking at high temperatures.

• Because it’s flavorful.
• It’s stable.
• It is nutrient-dense.
• It’s made by family farmers who are raising a world-class crop right here in the Golden State.

High-heat cooking doesn’t require compromise. Just reach for the bottle of California EVOO in your pantry, heat that pan, and cook exactly how you want to.

If you want great food, start with great ingredients. And when it comes to olive oil, California is the perfect place to start.

Have Plans To Heat Things Up In Your Kitchen? Check Out This Spotify Playlist From CA GROWN!