Does Cooking with Olive Oil Destroy Its Nutrients?

Since the 1990s, growing consumer awareness of olive oil’s nutritional benefits has made it a staple in many American kitchens. But you might wonder whether olive oil is safe to cook with, or whether exposure to heat might diminish its health benefits—especially since cooking, particularly at high temperatures like frying, can destroy some nutrients.

To answer the question of whether cooking with olive oil destroys its nutrients, we turned to Jessica Gavin, a certified food scientist and certified culinary scientist, for clarity. Her answer? Yes, at certain temperatures, cooking can negatively affect the nutrient profile of olive oil. However, there are many factors to consider when deciding whether to use this heart-healthy oil when preparing your next recipe. 

Health Benefits of Olive Oil 

“Extra-virgin olive oil is one of the healthiest fats you can use. It’s rich in monounsaturated fats, particularly oleic acid, which the FDA notes may help reduce the risk of coronary heart disease when used instead of saturated fats like butter or coconut oil,” says Gavin. Studies show olive oil also has anti-inflammatory and antioxidant properties, which may help lower your risk of disease, specifically heart disease and diabetes.,

Because of these properties, olive oil is a major component of a Mediterranean diet, which is often considered one of the best eating patterns for heart health and longevity. Gavin says, “As a key part of the Mediterranean diet, olive oil has been linked to a lower risk of chronic diseases, including heart disease, type 2 diabetes and certain cancers.”3 

Here are the nutrients you will find in 1 tablespoon (13.5 grams) of olive oil:

• Calories: 119
• Carbohydrates: 0 g
• Dietary fiber: 0 g
• Total sugar: 0 g
• Added sugar: 0 g
• Protein: 0 g
• Total fat: 14 g
• Saturated fat: 2 g
• Monounsaturated fat: 10 g
• Polyunsaturated fat: 1 g 
• Sodium: 0 mg

While the overall fat content is high, most of the fat is unsaturated, aka “healthy fat.”

Cooking May Reduce Its Antioxidant Content

All oils have a smoke point—the temperature at which oil turns to smoke and begins to lose its nutritional value and flavor. The average smoke point of extra-virgin olive oil may be higher than you might think: 375°F. Gavin says this is good news for home cooks, as most stovetop methods stay below these temperatures, making olive oil safe and versatile for everyday use.

While any heat can cause nutrient losses, Gavin says that olive oil still retains much of its value when used below certain temperatures. “While extra-virgin olive oil may lose some antioxidants when heated, about 40% at 248°F and up to 75% at 338°F, studies show its overall polyphenol content remains stable enough to meet EU health standards,” she says. Gavin adds, “Another study found extra-virgin olive oil to be the most heat-stable, even outperforming oils with higher smoke points, thanks to its antioxidants and low polyunsaturated fat content.”

While some antioxidants may be lost during cooking, studies suggest that others may be absorbed into the food you’re cooking it with. Gavin says one study found that cooking vegetables like potatoes, tomatoes, eggplant and pumpkin in extra-virgin olive oil, primarily through sautéing or deep-frying, increased the antioxidant levels of the vegetables.

Cooking Can Negatively Affect Its Flavor

Nutrition may be your primary concern, but when it comes to cooking with olive oil, the aspect to be most worried about is its effect on flavor. “Some of the vitamin content may be destroyed by excess heat. But what is really destroyed by overheating olive oil are the delicious flavonoids and polyphenols that make olive oil so delicious,” says Jonathan Deutsch, a professor of culinary arts and science at Drexel University and director of the Drexel Food Lab. 

There are different types of olive oil, with the most common being extra-virgin, light, and “regular” or pure olive oil. The types vary in the level of processing and flavor, making some better for certain culinary applications than others. For example, extra-virgin olive oil is generally more expensive and might not be a good return on investment when used for cooking, as its delicate flavors are easily overpowered by other ingredients. 

The Best Way to Use Olive Oil in Cooking

To take full advantage of olive oil’s flavor and nutritional profile, Gavin recommends using it raw when you can. “Try drizzling it over roasted veggies, pasta, pizza, meat, seafood or potatoes, or using it in a homemade vinaigrette. You’ll retain more antioxidants and enjoy its rich, floral flavor,” she says. Deutsch agrees, saying, “When cooking with good-quality olive oil, the key is unheated or low and slow.” 

Changes to flavor aside, olive oil—even extra-virgin olive oil—is still a safe choice for cooking at or below 375°F. However, as certain olive oils are more expensive than others, Gavin recommends being strategic about when to use the different types. “Use extra-virgin olive oil for lower-temp cooking like sautéing fish or shrimp, and light olive oil for frying foods that need more time, like chicken or turkey,” she says.

Alternatives to Olive Oil for Cooking

If you’re cooking above 375°F or simply don’t want to use up your pricier olive oil, there are several good alternatives to use instead.

For high-heat cooking, Deutsch recommends an oil with a high smoke point and relatively neutral flavor, like grapeseed or avocado oil. Canola oil is another good option, as it’s low in saturated fat and has an average smoke point of 468°F. For a more flavorful option, ghee and coconut oil can also be used, though they should be enjoyed in moderation as they’re high in saturated fat.,

The Bottom Line

When used at or below 375°F, cooking with olive oil is unlikely to result in meaningful losses of nutrients—though we can’t promise that the flavor won’t be compromised. For higher-heat cooking needs, opt for an oil with a higher smoke point, such as avocado, canola or grapeseed oil. 

Even though olive oil is safe to use when cooking, it may not be the most flavorful or economical choice. “If you cook in olive oil, the oil may cost more than the items in the pan that you are cooking. You’re going to want to weigh the benefit of using up a pricey bottle of olive oil on something that may or may not retain the delicate flavors,” says Deutsch.