Can you stir fry with olive oil?

In this brief guide, we are going to answer the question “Can you stir fry with olive oil ” with an in-depth analysis of can you stir fry with olive oil. Moreover, we will have a brief discussion about the advantages of olive oil as well as smoke points of olive oil and some other oils too.

Stir-frying necessitates fast, high-temperature cooking. As a result, most recipes ask for beginning with a high-smoke-point oil. When this happens, the oil begins to degrade, emitting black smoke and foul odors. This not only degrades the flavor of your meal by imparting a bitter flavor, but it also turns the once-healthy oil into a carcinogen.

So if you are in search of an answer to whether you can stir fry with olive oil, then you need not worry as we are going to answer all your questions.

So without much ado, let’s dive in and figure out more about it. 

Can you stir fry with olive oil?

If you choose pure or light olive oil over extra-virgin or virgin kinds, you can utilize it in a pinch. Olive oil isn’t recommended for stir-frying because of its low smoke point, which is at 375 degrees Fahrenheit compared to 450 degrees Fahrenheit for peanut oil and 520 degrees Fahrenheit for avocado oil.

What is the smoke point of olive oil?

First, we need to know what is the smoke point. The phrase “smoke point” refers to the temperature at which oil burns. The greater an oil’s smoke point, the better for high-heat cooking like stir-frying. 

Standard olive oil, also known as pure, refined, or light olive oil, has undergone a more thorough refining process than extra-virgin or virgin olive oils, resulting in a higher smoke point.

Light olive oil has a smoke point that is comparable to or greater than other types of oil used in stir-fries, such as a vegetable oil mix (428 F smoke point), sunflower oil (450 F smoke point), refined peanut oil (450 smoke point), and avocado oil (520 F smoke point).

Extra-virgin olive oil, for example, has a 320 F smoke point, while low-acidity extra-virgin olive oil has a 405 F smoke point, and virgin olive oil has a 410 F smoke point. With a smoke point of 390 to 470 degrees Fahrenheit, pure/refined/light olive oil is the way to go.

Nutritional advantages of olive oil

Although stir-frying is a somewhat healthy cooking method, adding olive oil to the mix may marginally improve the benefit. Olive oil is high in monounsaturated fatty acids, especially oleic acid, which may help to decrease inflammation. However, super-high heat damages polyphenols, which are healthful plant-based substances.

The chemical structure of the oil changes when it is heated, and this can have a significant impact on the nutrient content. Furthermore, extra-virgin olive oil, although being the least ideal for stir-frying, provides the highest health benefits. Save the extra-virgin olive oil for uses such as dipping bread or dressing salads, as it is the most flavorful and often the most expensive.

The smoke point of some other oils

  • The smoke point of Canola oil is 400 F or 204 C
  • The smoke point of Coconut oil (refined) is 450 F or 232 C
  • The smoke point of Corn oil is 450 F or 232 C
  • The smoke point of Safflower oil is 440–510 F or 227–265 C
  • The smoke point of Soybean oil is 450 F or 232 C
  • The smoke point of Sunflower oil is 440 F or 226 C
  • The smoke point of Vegetable oil is 400–450 F or 204–232 C
  • The smoke point of Grapeseed oil is 420 F or 215 C
  • The smoke point of Olive oil (light/refined) is 465 F or 240 C
  • The smoke point of Peanut oil is 450 F or 232 C
  • The smoke point of Rice bran oil is 490 F or 254 C

You can read the health benefits of extra virgin olive oil here.

Tips for making perfect stir fry

Before you heat the oil, chop up all of your ingredients. You’ll want to stir fry immediately at high heat once the oil is hot.

Cook the meat or poultry first, then set it aside. You’ll be able to see if it’s fully cooked. Add ingredients according to how long they need to cook. For example, broccoli should be added to the wok (or skillet) before scallions. Maintain the movement of your stir-fry. Allowing it to settle for a while will result in something more akin to a stew.

Conclusion

In this brief guide, we answered the question “Can you stir fry with olive oil ” with an in-depth analysis of can you stir fry with olive oil. Moreover, we also have a brief discussion about the advantages of olive oil as well as smoke points of olive oil and some other oils too.

Citations

https://www.americastestkitchen.com/articles/2511-yes-you-can-stir-fry-in-olive-oil-and-other-advice-for-becoming-a-more-improvisational-solo-cook
https://cooking.stackexchange.com/questions/17605/can-extra-virgin-olive-oil-be-used-for-stir-frying-roasting-grilling

Mahnoor Asghar is a Clinical Nutritionist with a bachelor's degree in Nutrition and Dietetics. She is compassionate and dedicated to playing her part in the well-being of the masses. She wants to play a fruitful role in creating nutrition and health-related awareness among the general public. Additionally, she has a keen eye for detail and loves to create content related to food, nutrition, health, and wellness.