Rökpunkt, smak & hälsa – vi går igenom allt
The choice of frying oil affects both taste, health and heat resistance.
Among vegetable oils, those with a high smoke point and a large proportion of monounsaturated fatty acids, such as olive oil and rapeseed oil, are generally more stable at high temperatures than oils with a high proportion of polyunsaturated fatty acids.
If you want a neutral flavor, you usually choose a refined, heat-resistant oil; if you want a mild olive oil character, you can use extra virgin at a lower heat.
Quick answer: when should you choose olive oil and when should you choose canola oil?
Choose olive oil when
- you want more flavor (e.g. salads, dressing, vegetables, pasta)
- you use extra virgin and want the fruity/peppery character
- you cook on low–medium heat or drizzle over afterwards
Choose rapeseed oil when
- you want a neutral oil that goes with “everything”
- you fry often and want an oil that is practical in everyday life
- you are baking and want the taste to be mild
In short: olive oil for flavor and “finish” – rapeseed oil for everyday food and neutrality.
High heat: what should you consider?
When frying at high heat, the goal is to avoid the fat from smoking and breaking down. Therefore, choose an oil that is stable and adjust the heat according to the ingredient.
Fry on medium heat rather than maximum - less risk of the fat smoking and burning.
- If the oil smokes : lower the heat and start again (burnt oil tastes worse).
- At really high heat (wok/hot pan): choose a stable and neutral oil.
- Above about 200 °C: you need a high smoke point and good oxidation stability.
- Refined oil often has a higher smoke point than cold-pressed oil and is therefore better suited for really hot frying.
Abuelaz Olive Oil Nº1 is a blend of refined olive oil and virgin olive oil – a good all-round choice when you want to fry and still get some olive flavor.
Health aspects – what does the Swedish Dietary Council say about dietary fats?
Most general dietary advice usually ends up being something like:
- choose more unsaturated fats (oils, nuts, seeds, fish)
- be more restrained with hard fats (butter, coconut fat in large quantities)
What is “good fat” in practice?
The most helpful thing is to think about everyday life :
- Fry more often in oil instead of butter (or use a mix if you want a buttery taste).
- Make dressings and sauces with olive oil/rapeseed oil as a base.
- Choose liquid fat in baking when appropriate.
The keyhole and other markings to keep an eye on
If you want to make it extra easy: look for the Keyhole when choosing fats and cooking oils. It is a quick indicator that the product meets certain criteria regarding, among other things, fat quality.
The right temperature for common ingredients
- Eggs & pancakes: 140–170 °C → extra virgin, butter or ghee.
- Fish & vegetables: 160–190 °C → extra virgin for flavor or refined oil for a neutral profile.
- Browning meat & wok: 200–230 °C → refined olive/rapeseed oil or high-oleic sunflower; ghee if you want a buttery taste.
- Fried cheese with panko – this is how you get a golden surface
Start with a hot pan to brown the breading. Then fry over medium heat so that the panko has time to turn golden without turning dark, while the cheese softens inside.
Adjust the heat if necessary: if the breading is browning too quickly, lower it a little; if nothing happens, raise it a little.
You can find more good uses for our olive oil here.
Cold-pressed or refined rapeseed oil – what's the difference?
Taste, nutrition and best uses
- Cold-pressed rapeseed oil: often more flavourful (slightly nutty), goes well in cold dishes and as a “finish”.
- Refined rapeseed oil: more neutral, often the most practical choice for frying, baking and everyday use.
Shelf life and storage
Regardless of oil:
- store in a dark and cool place
- put the cork on immediately
- Use up within a reasonable time after opening (especially finer cold-pressed oils)
Olive oil – extra virgin, virgin and “regular”: what does it mean?
Flavor Profile and Best Uses
- Extra virgin : more flavor, often best for cold dishes, dressing, drizzle.
- Milder olive oil (for cooking): good when you want a less pronounced olive flavor but still use olive oil.
Storage and durability
Olive oil is best suited for:
- in dark bottle
- cool, not next to the stove
- with minimal air in the bottle (cork on immediately)
Abuelaz: stable oil for everyday frying
Abuelaz olive oil provides consistent quality, neutral to mild flavor and is heat resistant.
A reliable choice when you want a vegetable oil that works in everything from vegetables and fish to meat and baked dishes & cold sauces. Also excellent for desserts and ice cream.
Conclusion
For high temperatures and neutral/mild flavor: refined olive oil or hot-pressed/refined rapeseed oil.
If you want more flavor and are cooking at low/medium heat: extra virgin olive oil is a good fat and often the best oil for that particular use.
Supplement with ghee as needed when you want a buttery flavor at higher temperatures.
Frequently asked questions
Can you use olive oil for frying?
Yes, using olive oil is fine. Extra virgin at low/medium heat, refined at high heat.
What is the best oil for neutral flavor?
Refined rapeseed oil or refined olive oil.
Can I reuse cooking oil?
Avoid repeated heating, liquid fat breaks down and can give off an off-flavor.
How high heat can olive oil withstand?
Olive oil works well for frying – as long as it doesn’t start to smoke . The exact temperature depends on the type you use: extra virgin is best for low-medium heat, while refined olive oil can handle higher temperatures and is a more practical choice for everyday frying.