Many cooks hear two opposite things about olive oil. One says it's the best oil in the kitchen. The other says it must never be heated, because it "breaks down" and "loses everything" in the pan.
The truth is in between, and more useful than either claim. Here's what actually happens when you cook with olive oil, which type to use for which job, and how to use it in everyday Pakistani cooking.
The short answer
Yes, olive oil is good for cooking. Extra virgin olive oil works well for sautéing, roasting, baking and light to medium-heat frying. A lighter, refined olive oil is a better choice for frying at higher heat. For the fullest flavour, add extra virgin at the end of the dish instead of at the start.
What happens when you heat olive oil?
Every oil has a smoke point—the temperature at which it starts to break down and give off visible smoke. Before that point, the oil is stable and safe to cook with.
Smoke points vary with the oil's quality and freshness, so treat these as rough guides.
| Oil | Rough smoke point |
|---|---|
| Extra virgin olive oil | around 190–210°C |
| Refined (light or extra light) olive oil | around 230–240°C |
Most home cooking happens well below these temperatures. Sautéing onions, shallow frying and roasting vegetables typically stay under 200°C, so extra virgin olive oil handles them.
A common myth: you may hear that olive oil is damaged above 100°C. That's not right. 100°C is the boiling point of water, and olive oil is stable far above it. What heat does do is soften the oil's aroma and some of its delicate flavour, which is why many cooks save extra virgin for the end of the dish.
Which olive oil should you cook with?
| Cooking method | Better choice | Why |
|---|---|---|
| Sautéing, light frying, roasting | Extra virgin olive oil | Handles medium heat and adds flavour |
| Baking | Extra virgin (if you want an olive taste) or light olive oil (if you don't) | Depends on the flavour you want |
| Frying at higher heat | Light or extra light olive oil | Higher smoke point and a neutral taste |
| Deep frying | A light oil or a neutral cooking oil | Uses a lot of oil, so a cheaper oil makes sense |
| Finishing and raw use | Extra virgin olive oil | Flavour is strongest when it isn't heated |
For more on the difference between the grades, read extra virgin vs extra light olive oil. If you're unsure what extra virgin means, see what is extra virgin olive oil.
Cooking Pakistani food with olive oil
Many Pakistani dishes start with a hot pan and a strong tarka or bhunna, so it's worth being practical.
Tarka and bhunna. These can involve high heat. For a very hot tarka, a light olive oil handles the temperature better. If you use extra virgin, keep the heat at medium and don't let the oil smoke.
Daal and salan. Cook as usual, then stir a spoonful of extra virgin olive oil in at the end, after the pot is off the heat. You keep the full aroma on top of the finished dish.
Roti and paratha. Drizzle a little extra virgin olive oil over a hot roti or paratha after it comes off the tawa. Cooking it on a hot tawa will mute the flavour.
Eggs and omelettes. Medium heat and a spoonful of extra virgin olive oil work well.
Roasting vegetables and chicken. Toss with olive oil, salt and spices, then roast. Extra virgin is fine at normal oven temperatures.
Tips for cooking with olive oil
Heat the pan first, then add the oil. This way the oil is only hot for a short time.
Don't let it smoke. If you see smoke, the oil is too hot. Lower the heat. Smoking oil tastes bitter and isn't worth eating.
Keep the heat moderate for extra virgin. Medium heat gives good results and keeps more flavour.
Don't reuse oil many times. Olive oil that's been heated repeatedly, especially after frying, breaks down faster. Strain it and use it once or twice at most, and throw it away if it smells or looks dark.
Match the oil to the job. A good extra virgin is worth more on a finished dish than in a deep-fry pot.
When olive oil isn't the right choice
Deep frying large amounts of food, such as pakoras for a crowd, uses a lot of oil, so a neutral and cheaper cooking oil usually makes more sense. If your recipe depends on a very high-heat tarka and you don't want an olive taste, a lighter oil is a better fit.
How to store olive oil you cook with
Keep the bottle tightly closed, in a cool, dry cupboard away from the stove. A bottle kept right beside the cooker heats up and loses quality faster. Pour a small amount into a cruet for daily use, and keep the main bottle somewhere cooler. Use it within the period printed on the label after opening.
Where Zaitoon olive oil fits
We import our olive oil and pack it in Lahore. Our Zaitoon extra virgin olive oil is extra virgin, so it's the bottle for sautéing, roasting, light cooking and finishing dishes. Check the label for the grade, origin and "nothing added" statement; lab reports are available on request.
We don't currently sell a light olive oil. For frying at high heat, a light olive oil from another seller or a neutral cooking oil may suit you better.
You can order online from musffafood.com with delivery across Pakistan. See the product page for delivery times and returns. You can also browse the full pure olive oil in Pakistan collection. For a buyer's checklist, read how to choose the best olive oil.
Questions? Message us on WhatsApp at 0303-4642211. We're available 9 a.m. to 9 p.m. daily.
FAQs
Is olive oil good for cooking?
Yes. Extra virgin olive oil suits sautéing, roasting, baking and light to medium-heat frying, and a lighter olive oil suits higher heat.
Can I fry with extra virgin olive oil?
Yes, at light to medium heat. For deep frying or very high heat, a light olive oil or a neutral cooking oil is more practical.
Is olive oil bad above 100°C?
No. 100°C is the boiling point of water, and olive oil is stable well above it. Heat does soften its aroma and some of its flavour.
What is the smoke point of olive oil?
Roughly 190–210°C for extra virgin and 230–240°C for refined light olive oil. The exact figure varies with quality and freshness.
Can I use olive oil for tarka?
Yes, at medium heat for extra virgin. For a very hot tarka, a light olive oil handles the heat better.
Can I reuse olive oil after frying?
You can use it once or twice if you strain it, but discard it if it smells off or looks dark.
Which olive oil is best for cooking?
Extra virgin for sautéing, roasting and finishing, and a light olive oil for higher-heat frying.
