The answer isn't simple - it depends on what kind of olive oil you use, and how high the "high temperature" is.
1. What is smoke point? Why is it important?
Smoke point is the temperature at which oil is heated to the point where it begins to smoke continuously. Once the oil reaches the smoke point, the triglycerides in the oil begin to break down, releasing free fatty acids and harmful compounds that not only produce pungent odors and bitter tastes, but may also produce substances that are harmful to health.
Simply put: the higher the smoke point, the better the oil can withstand high temperatures without deteriorating.
2. Grapeseed oil: the “top student” in high-temperature cooking
Grapeseed oil is extracted from the grape seeds remaining during the winemaking process. Its biggest advantage is its extremely high smoke point.
Data varies slightly from source to source, but grapeseed oil generally has a smoke point between 216°C and 250°C. In actual measurements by Milk Street, the average smoke point of grapeseed oil even reached 494°F (approximately 257°C), ranking first among the eight common cooking oils tested.
In addition to being resistant to high temperatures, grapeseed oil also has two features:
Neutral flavor: It has a light taste and does not cover up the flavor of the ingredients. It is suitable for frying fish, deep-fried food, baking, etc.
Rich in Vitamin E: Each tablespoon of grapeseed oil contains approximately 3.9 mg of vitamin E, a potent natural antioxidant.
But grapeseed oil also has shortcomings. Its polyunsaturated fat content is as high as 68%. Although this type of fatty acid is beneficial to cardiovascular systems, it has poor thermal stability and is more susceptible to oxidation and deterioration at high temperatures. Studies have shown that grape seed oil is sensitive to temperature, light and metal ions during storage and heating. Therefore, grapeseed oil is suitable for high-temperature and short-term cooking (such as quick stir-frying and frying), but it is not suitable for long-term high-temperature heating or repeated use.
3. Olive oil: cannot be generalized
The situation with olive oil is much more complicated than with grapeseed oil—“olive oil” is a broad category, and the smoke points and heat stability of different types of olive oil vary greatly.
Extra Virgin Olive Oil
Extra virgin olive oil is cold-pressed, retaining its rich polyphenolic antioxidants and unique flavor. Its smoke point is typically between 180°C and 210°C.
This temperature is enough to cover home-cooked stir fry (120-150°C). Moreover, extra virgin olive oil is rich in monounsaturated fat (65%-80%), which is more thermally stable than polyunsaturated fatty acids. Experiments have shown that when heated at 180°C, the oxidative stability of extra virgin olive oil is better than that of many common vegetable oils.
But be warned: Extra virgin olive oil is not suitable for deep frying or heating at high temperatures for long periods of time. Once the smoke point is exceeded, not only the flavor is destroyed, but antioxidants are also lost.
Refined Olive Oil
Refined olive oil undergoes decolorization, deodorization and other treatments to remove impurities and some flavor substances, and the smoke point is greatly increased to 230°C to 250°C. Milk Street's actual measurements show that the average smoke point of refined olive oil can reach 449°F (about 232°C).
Refined olive oil is fully capable of high-temperature cooking such as frying, stir-frying, and deep-frying.
4. Grapeseed Oil vs. Olive Oil: High-Temperature Cooking Showdown
Contrast Dimensions | Grapeseed oil | extra virgin olive oil | Refined olive oil |
smoke point | 216-250°C | 180-210°C | 230-250°C |
Main fatty acids | Polyunsaturated (68%+) | Monounsaturated (65-80%) | Monounsaturated |
Thermal stability | General (polyunsaturated and easily oxidized) | Excellent (monounsaturated + polyphenols) | good |
Flavor | Neutral | Rich fruity aroma | light |
Suitable for the scene | Fry, fry, fry, bake | Cold, stir-fried at low temperature, seasoning | Fry, fry, fry, bake |
The conclusion is clear:
If you look purely at smoke point, both grapeseed oil and refined olive oil are capable of high-temperature cooking, and grapeseed oil is even slightly better.
If you look at thermal stability and health benefits, although extra virgin olive oil has a slightly lower smoke point, it is high in monounsaturated fatty acids and rich in antioxidants. It is more stable at high temperatures than grape seed oil, which is dominated by polyunsaturated fatty acids.
Looking at the flavor, grapeseed oil is neutral and does not overpower the taste, making it suitable for dishes that do not want the smell of oil to interfere with the original flavor of the ingredients; olive oil can give the food a unique aroma.
5. Practical suggestions: How to choose in different scenarios?
1. Deep frying (above 180°C, continuous heating)
→ Prefer grape seed oil or refined olive oil. Both smoke points are high enough. But be careful not to reuse the same batch of oil over and over again.
2. Home-style quick stir-fry (120-150°C)
→ Extra virgin olive oil is completely sufficient. If you like the aroma of olive oil, feel free to use it for cooking. If you don’t want any flavor to interfere with your ingredients, choose grapeseed oil.
3. Fry steak and fish (medium-high heat)
→ Grapeseed oil is the first choice - it has a high smoke point, neutral flavor, and will color the surface of the meat perfectly without burning it. Refined olive oil will also work.
4. Cold salad, salad, bread dip
→ Extra virgin olive oil is the best choice as its flavor and health value are best preserved at low temperatures.
5. Baking
→ Grapeseed oil is a good choice for baking due to its neutral flavor.
Summary
Back to the original question: Which is better for high-temperature cooking, grapeseed oil or olive oil?
If you're looking for the highest smoke point and most neutral flavor, choose grapeseed oil.
If you want to combine high-temperature cooking with cardiovascular health, choose refined olive oil.
If you're doing a quick stir-fry instead of deep frying, extra virgin olive oil is perfectly fine and healthier.
There is no absolute "best", only "most suitable". The smart way to use oil is to choose based on your cooking style, flavor preferences and health needs. The American Heart Association (AHA) also recommends that home cooking can keep a variety of cooking oils with different smoke points and flexibly switch according to different cooking methods.
The next time you stand in front of a bottle of kitchen oil, you know what to choose.
