Whether you can use "salad" olive oil (typically extra virgin olive oil) for cooking depends on the cooking method and temperature. You can use it for some cooking, but not all.
Understanding Olive Oil and Smoke Point
All cooking oils have a smoke point, which is the temperature at which the oil begins to break down and emit smoke. When oil reaches its smoke point, it can negatively affect the flavor of your food and release potentially harmful compounds.
Extra virgin olive oil, commonly used in salads, has a relatively lower smoke point compared to other cooking oils.
Olive Oil Smoke Point Guide:
| Type of Olive Oil | Smoke Point (Approximate) | Suitability |
|---|---|---|
| Extra Virgin Olive Oil | 350°F - 410°F (176°C - 210°C) | Best for sautéing at low to medium heat, baking, drizzling, and salad dressings. Not recommended for high-heat cooking like deep frying. |
| Refined Olive Oil | 410°F - 468°F (210°C - 242°C) | Better suited for cooking at higher temperatures than extra virgin olive oil, including some pan-frying. |
Recommendations:
- Low-Heat Cooking: Extra virgin olive oil is great for sautéing vegetables, baking, or as a finishing oil.
- High-Heat Cooking: Avoid using extra virgin olive oil for deep frying or searing at very high temperatures. Instead, opt for oils with higher smoke points like refined olive oil, avocado oil, or canola oil.
In summary:
Using extra virgin olive oil (often used in salads) for cooking is acceptable for low to medium-heat applications. It is best to avoid using it for high-heat cooking methods like deep frying to preserve the oil's quality and avoid potential health risks.
