Extra virgin olive oil is unrefined and cold-pressed with fuller flavor, while regular olive oil is refined and milder.
Extra virgin olive oil (EVOO)
Made from the first cold pressing of olives with no chemicals or heat. It must meet chemical (free acidity under 0.8 percent) and sensory standards (no defects) under International Olive Council rules.
Regular (pure) olive oil
A blend of refined olive oil and some virgin oil. Lighter in flavor and color, with a higher smoke point (about 465 F, vs. 350 to 410 F for EVOO).
Uses
EVOO for dressings, dipping and finishing. Regular oil for high-heat cooking.
Health
EVOO contains more polyphenols and antioxidants.
Cost
EVOO costs more.
Storage
Keep in a dark, cool place and use within 18 to 24 months of harvest.
Fraud
Some EVOO is mislabeled.
Production
Extra virgin olive oil is made by cold mechanical pressing of olives without chemicals or high heat, and must meet chemical and sensory standards. It has free acidity of no more than 0.8%, according to the International Olive Council. Regular olive oil is a blend of refined olive oil and a portion of virgin oil.
Flavor
EVOO has fruity, grassy or peppery flavor and a slightly bitter finish. Regular olive oil is milder and more neutral.
Smoke point
EVOO has a smoke point about 350 to 410 degrees F (177 to 210 degrees C), refined olive oil about 410 to 465 degrees F. Research suggests EVOO is stable in cooking because of its antioxidants and low polyunsaturated fat content.
Health
EVOO contains polyphenols such as oleocanthal and oleuropein. Studies of the Mediterranean diet show a lower risk of heart disease with olive oil intake. The PREDIMED trial found about a 30% reduction of major cardiovascular events in groups using EVOO or nuts.
Best uses
EVOO is best for dressings, dips and finishing. Regular olive oil works for sauteing and baking.
Labels
Look for harvest date, the country or region, a dark bottle and certification such as the California Olive Oil Council seal. Light, heat and air degrade olive oil.
Storage
Store in a cool, dark place and use within 12 to 18 months after harvest, or within 2 to 3 months after opening for best flavor.
Fraud
Studies have found adulteration or mislabeling in some “extra virgin” oils on shelves. Buying from trusted producers helps.
Grades and flavor profile
Extra virgin olive oil is produced by mechanical cold pressing without chemical refining, with free acidity of no more than 0.8 percent and no sensory defects, according to International Olive Council standards. Regular olive oil, often labeled “pure” or “light,” is typically a blend of refined olive oil and some virgin oil, and it has a milder flavor, a lighter color and a longer shelf life. Extra virgin oil has fruity, peppery and bitter notes from polyphenols such as oleocanthal, which gives a throat tickle. EVOO has a smoke point of roughly 375 to 410 F, which is adequate for most sauteing and roasting, according to studies by UC Davis, and refined olive oil has a higher smoke point, around 430 to 470 F.
Quality and storage
A study by UC Davis Olive Center found that a large share of imported extra virgin olive oils tested did not meet the standard, though industry groups dispute the results. Look for a harvest date, a dark glass bottle and seals such as the California Olive Oil Council certification or the PDO label. Store olive oil in a cool, dark place, and use it within 12 to 18 months of harvest, and within 3 to 6 months after opening for best flavor. EVOO is the main fat in the Mediterranean diet, and the PREDIMED trial linked higher intake to fewer cardiovascular events.
Based on data from the International Olive Council and the UC Davis Olive Center
