Cooking with Extra Virgin Olive Oil (EVOO): Stability vs. Nutrition | PJ Kabos Guide
- Melanie Panagiotopoulou
- 3 days ago
- 12 min read
Updated: 4 hours ago
PJ Kabos Guide to Olive Oil — Part II
This article is Part II of the PJ Kabos Guide to Olive Oil — where ancient olive-growing wisdom meets modern science, your guide to choosing, tasting, and enjoying exceptional extra virgin and high-phenolic olive oil. We hope it inspires you in your olive-oil journey.
Why High-Phenolic Extra Virgin Olive Oils Are So Stable when Cooking
Few kitchen topics stir as much confusion as olive oil and heat. You've likely seen charts labeling extra virgin olive oil (EVOO) as a “low smoke point” oil, implying it’s unsuitable for cooking.
Yet centuries of Mediterranean cuisine — and a growing body of research — tell a very different story. The truth? A high-quality, high-phenolic EVOO performs beautifully under heat. But understanding how it performs — and what happens nutritionally — requires a closer look at the balance between stability and nutrition.
In this article, “phenols,” “polyphenols,” and “phenolic content” all refer to the natural antioxidant compounds that give high-phenolic EVOO its stability and health benefits.
Why High-Phenolic EVOOs Stay Stable in Cooking — Even Under Heat
High-phenolic EVOOs — such as PJ Kabos Family Reserve Organic — are more stable during cooking than most other commonly used oils, thanks to the way they’re harvested and milled (early harvest, healthy fruit, rapid milling, and a lot of love (!), etc.). Their abundant phenolic compounds act as antioxidants, protecting the oil from oxidation, while their exceptionally low free-fatty-acid (FFA) levels reduce the unstable compounds that cause smoking, allowing the oil to tolerate heat and preserve its delicate flavor compounds.
An Analogy Might Help: Of Bodyguards and VIPs
Think of it this way:
Phenols are the bodyguards.
The monounsaturated fatty acids (MUFA) are the VIPs they protect.
The bodyguards (phenolic compounds or polyphenols) throw themselves in front of oxygen and heat — preventing the damage that would otherwise harm the oil’s delicate balance. The VIPs (monounsaturated fats — mainly made up of oleic acid, the heart-healthy fat) stay unharmed.
After the "fight," the VIPs are safe — and though some bodyguards (phenolic compounds) are lost, many remain active and continue to defend the oil.
Filtering Plays a Role When Cooking with EVOO Too
The phenolic compounds do much of the heavy lifting — but they’re not working alone. One more quietly important detail affects how an EVOO behaves under heat: filtration.
Filtration removes tiny traces of water and microscopic olive fruit particles that remain after extraction — elements that can accelerate oxidation and shorten an oil's lifespan both in the pan and on the shelf. While studies show that unfiltered oils may retain slightly higher early phenolic levels, they also tend to degrade faster and behave less predictably when heated. (1)
For high-phenolic EVOOs intended for everyday cooking, thoughtful filtration helps the oil maintain stability, clarity, and clean performance — especially over time.
So After the “Heated” Cooking Battle, How Much Phenolic Content Remains in the EVOO?
Studies show that EVOO retains between 40–80% of its phenolic compounds after typical cooking — even at frying temperatures — depending on several factors: time, temperature, and the oil’s initial quality, among them.
For example, moderate cooking at around 120–170 °C (250–340 °F) tends to preserve most of the phenols, while frying temperatures of 170–190 °C (340–375 °F) cause a faster decline — as confirmed by a 2020 study that observed about a 40% loss at 120 °C and 75% loss at 170 °C after 30 minutes of heating. (2)
Even under those higher temperatures, a significant portion of antioxidants remain, continuing to protect both the oil and the food you are going to eat. (3)
In terms of antioxidants, anti-inflammatory compounds, and health-supporting micronutrients, no other oil or fat retains more nutrition than high-phenolic EVOO when cooking.
Takeaway
High-phenolic EVOOs owe their heat stability to three key factors: Abundant phenolic content (polyphenols), which act as antioxidants; low FFA levels, which minimize smoke and oxidation and careful filtering, which remove moisture and particles that can lower the smoke point when cooking. Yes, some phenolic compounds (those “sacrificed bodyguards”) are lost as they do their job — but many remain active, continuing to protect both the oil, the food you cook, and the nutrition within it. The oil itself stays stable, heart-healthy, and safe for use — and still contains measurable antioxidants and vitamin E something most other cooking oils cannot achieve.
When you cook with high-phenolic EVOO, you’re not “destroying” its benefits — you’re using a portion of them to protect the oil... and your food.
A Quick Look at How EVOO Compares to Other Oils When Cooking
Cooking oils do not behave the same way under heat. While high-phenolic extra virgin olive oil retains a remarkable portion of its antioxidants and remains stable, most other oils lose their beneficial compounds far more quickly. Here's how they differ.
Refined oils — such as canola, sunflower, soybean, and refined avocado — begin with almost no phenolic compounds because refining strips them away. They may tolerate high heat, but with their antioxidants removed, there’s very little nutritional value left to protect during cooking.
Unrefined oils — like cold-pressed sesame, walnut, or unrefined avocado — start with natural antioxidants, but their higher polyunsaturated fat content makes them far more prone to oxidation and nutrient loss when heated. They offer flavor, but not heat-resistant nutrition.
Animal fats — such as tallow and ghee — are naturally stable under heat because they are rich in saturated fats. Many people also choose them for their traditional culinary role, appealing flavor, and certain definite health benefits, such as providing fat-soluble vitamins (A, D, E, and K). Some research has raised questions about how diets high in saturated fats may affect heart health, though interpretations vary. However, animal fats lack polyphenols and other protective antioxidants, so while they tolerate heat well, they do not offer the same nutrient-preserving advantages. Many home cooks enjoy animal fats for these reasons but turn to high-phenolic EVOO when they want heat stability plus antioxidant protection — whether in cooking or simply drizzled raw over their meals.
Why high-phenolic EVOO stands apart
So, while some oils can withstand higher temperatures, very few can do both: tolerate heat and retain nutritional integrity the way a high-phenolic EVOO can. High-phenolic EVOO's rare combination of monounsaturated fats, abundant polyphenols, low free-fatty-acid levels and careful filtering give it the unique ability to protect itself — and the food you cook — from oxidation. It delivers heart-healthy monounsaturated fats, vitamin E, and active phenols that remain effective even after cooking.
Takeaway
While some refined and animal-based oils are more heat-tolerant, they offer little to no antioxidant protection. Unrefined seed oils do contain natural nutrients, but their higher polyunsaturated fat content makes them oxidize quickly — especially under heat. High-phenolic extra virgin olive oil stands apart because it balances both stability and nutrition, staying strong under heat while still delivering active phenols and heart-healthy fats.
The Cooking Myth Dispelled
Cooking with high-phenolic EVOO is more than an ancient tradition — it’s a science-backed choice for both flavor and health. Its natural antioxidants, low acidity, and careful craftsmanship allow it to thrive where other oils break down.
Yes, some phenols are used up in the process of cooking, but many remain to protect your food, your body, and the oil itself. That’s the quiet genius of extra virgin olive oil at its best: an ancient ingredient that continues to prove itself, even under modern scientific testing.
Of course, high-phenolic EVOO totally shines when used as a finishing oil or as a shot.
Eaten raw, it preserves all of its phenolic richness, since none is being called upon to fight off heat and oxygen.
As we’ve seen, the long-standing myth about EVOO’s “low” smoke point doesn’t stand up to science — or to real-life cooking. A high-quality, high-phenolic EVOO does indeed perform beautifully under heat. But it is the balance between stability and nutrition that is of key importance. It is not just about the smoke point, but the nutrition that remains after an oil is heated.
High-phenolic EVOO shines brilliantly in cooking and remains one of the smartest, most flavorful fats you can bring into your kitchen.
Frequently Asked Questions:
WHAT EXACTLY IS A FREE-FATTY ACID (FFA)?
A free-fatty acid is a fat molecule that has broken away from its normal structure. In fresh, well-made olive oil, fatty acids are bound to a glycerol backbone, forming a stable structure called a triglyceride. When some of these bonds break — often because of fruit damage, delayed milling, or poor storage — individual fatty acids are “freed” — not a good thing!
The more free fatty acids present, the higher the acidity and the lower the oil’s stability. That’s why high-quality extra virgin olive oils have very low FFA levels (typically below 0.3%) — meaning they’re fresher, more stable, and slower to oxidize.
Acidity in olive oil refers strictly to free fatty acids (FFA), not pH or taste. Under both IOC standards and EU Regulation 2568/91, extra virgin olive oil must test at or below 0.8% FFA. The finest EVOOs, however, typically measure 0.3% or less — a reflection of healthy fruit, early harvest, and meticulous milling.
WHAT ARE MONOUNSATURATED FATS (MUFAs)?
Monounsaturated fats are a type of healthy dietary fat found in foods like olive oil, avocado, and some nuts. Chemically, they contain one double bond in their carbon chain — this structure makes them both stable under heat and beneficial for heart health.
In olive oil, the main monounsaturated fat is oleic acid, which supports:
Healthy cholesterol balance (raising HDL, lowering LDL). See, Cholesterol & Extra Virgin Olive Oil (EVOO)
Reduced inflammation
Better oxidative stability during cooking
In short, these fats are what make olive oil both nutritionally powerful and thermally stable.
WHAT IS OLEIC ACID?
Oleic acid is a type of monounsaturated fatty acid (MUFA) — and it’s the dominant fat in extra virgin olive oil, making up about 70–83% of its total fat content.
It’s called monounsaturated because its molecular structure has one double bond, which makes it both chemically stable and beneficial for human health.
Oleic acid is known for its many positive effects, including:
Supporting heart health by lowering LDL (“bad”) cholesterol and maintaining healthy HDL (“good”) cholesterol
Helping reduce inflammation and oxidative stress in the body
Contributing to cell health and energy metabolism
Contributing to olive oil’s natural heat stability, while polyphenols add an extra layer of antioxidant protection during cooking
Because of its unique structure and abundance in olive oil, oleic acid is one of the main reasons extra virgin olive oil is both heart-healthy and heat-stable.
Takeaway
Oleic acid is the healthy monounsaturated fat that makes olive oil both nourishing and resilient.
WHAT IS FAT AND WHY DO OUR BODIES NEED IT?
Fat is one of the body’s three essential macronutrients — along with protein and carbohydrates. Chemically, fats are made of triglycerides, which are three fatty acids attached to a glycerol backbone.
Your body needs fat for several critical reasons:
Energy: Fat is the most concentrated source of long-lasting fuel.
Cell structure: Every cell membrane in your body is built from fats.
Hormones: Many hormones — including those regulating metabolism and mood — require fat to be produced.
Vitamin absorption: Vitamins A, D, E, and K can only be absorbed when fat is present.
Brain health: Your brain is nearly 60% fat and depends on healthy fats to function.
Anti-inflammatory support: Certain fats, like the monounsaturated fats in EVOO, help calm inflammation.
Takeaway
Fat isn’t just fuel — it’s foundational. Choosing healthy fats, like those in high-phenolic EVOO, supports nearly every system in the body.
WHAT IS OXIDATION, AND WHY DOES IT MATTER IN OLIVE OIL?
Oxidation is a natural chemical reaction that happens when fats, light, heat, or oxygen interact — causing molecules in the oil to break down.
In olive oil, oxidation gradually damages the MUFAs and antioxidants, leading to changes in color, aroma, and flavor (that “rancid” smell or taste). Over time or with too much heat, it can also produce unhealthy by-products.
High-quality extra virgin olive oil resists oxidation better than most other oils because it’s rich in natural antioxidants — especially polyphenols and vitamin E (mostly α-tocopherol, the most biologically active form of vitamin E in humans). These compounds act as protective shields, sacrificing themselves to keep the oil’s healthy fats stable.
That’s why oils with high polyphenol content and low free-fatty-acid (FFA) levels — like high-phenolic EVOOs — are more stable during storage and cooking.
Takeaway
Oxidation is what makes oils go bad. Antioxidants are what stop it.
Contents
PJ Kabos Guide to Olive Oil
Where ancient olive-growing wisdom meets modern science, your guide to choosing, tasting, and enjoying exceptional extra virgin and high-phenolic olive oil. We hope it inspires you in your olive-oil journey.
How olive oil quality is defined — and why the difference matters for taste, health, and daily use.
II. Cooking with Extra Virgin Olive Oil (EVOO): Stability vs. Nutrition | PJ Kabos Guide
Why extra virgin and high-phenolic olive oils shine in real-life cooking, from sautéing to roasting.
Your simple daily ritual for harnessing the powerful antioxidants in high-phenolic olive oil.
IV. High-Phenolic EVOO for Healthy Aging | PJ Kabos Phenolic Shot | PJ Kabos Guide (coming soon)
How phenolic compounds support heart, brain, metabolic, joint, and whole-body vitality across the years.
How cholesterol works — and how extra virgin olive oil supports balance and heart health.
Subscribe and stay tuned — more chapters coming soon.
Related Articles from the PJ Kabos Olive Oil Library
Please note: This guide is for informational purposes only and should not be considered medical advice. Consult a healthcare professional for personalized guidance regarding your health and medical conditions.
For Those Who Love to Dig Deeper:
1) UC Davis Olive Center (2015). Filter or Not? A Review of the Influence of Filtration on Extra Virgin Olive Oil.
2) Lozano-Castellón, J. et al. (2020). Domestic Sautéing with EVOO: Change in the Phenolic Profile. Antioxidants.
3) Martínez-González, M. Á. et al. (2022). Cooking with Extra-virgin Olive Oil: A Mixture of Food Components to Prevent Oxidation and Degradation.
Harvest 2024/25 High-Phenolic EVOOs from PJ KABOS
PJ Kabos Family Reserve Organic — "Phenolic Shot" Extremely Robust Taste
PJ Kabos Family Reserve Organic—"Phenolic Shot" is an award-winning, high-phenolic extra virgin olive oil that is extremely high in polyphenols, among the highest verified phenolic concentrations available in a true extra virgin olive oil today. Its intense bitterness and pungency clearly reflect the activity of these polyphenols.
PJ KABOS Family Reserve Organic—Robust, is an award-winning, high-phenolic extra virgin olive oil that is very high in polyphenols and adds depth, character and great health benefits to every meal.
PJ KABOS Family Reserve Organic—Medium, is an award-winning, high-phenolic extra virgin olive oil that is high in polyphenols and adds a lovely taste and great health benefits to every meal.
PJ KABOS Family Reserve—Medium, is an award-winning, high-phenolic extra virgin olive oil in an easy-to-store tin that is high in polyphenols and adds a lovely taste and great health benefits to every meal.
PJ KABOS Family Reserve—Robust, is a high-phenolic extra virgin olive oil in an easy-to-store tin that is very high in polyphenols and adds depth, character and great health benefits to every meal.
PJ Kabos Chef's Selection — Delicate Taste the award-winning all-purpose, everyday extra virgin olive oil that you will reach for time and time again. Its delicate taste intensity makes it ideal for your every need, from frying the crispiest fries to baking your favorite cake.
Please enjoy having a look around our websites and PJ Kabos Amazon Store for more about our many high-phenolic olive oils, recipes, history, etc..
And follow along with us on Instagram for photos concerning olive oil production, our groves in Greece, articles about olive oil, family history and more.
Please note: This article is for informational purposes only and should not be considered medical advice. Consult a healthcare professional for personalized guidance regarding your health and medical conditions.
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