Olive Oil vs Extra Virgin Olive Oil

What’s the Difference Between Olive Oil and Extra Virgin Olive Oil?

I use olive oil in my kitchen every single day—whether I’m drizzling it over a fresh salad, sautéing vegetables, or making a homemade vinaigrette. But when I first started cooking, I had no idea there was a difference between olive oil and extra virgin olive oil. It wasn’t until I picked up two bottles at the grocery store and noticed the labels that I realized: not all olive oils are created equal.
Olive oil and extra virgin olive oil (EVOO) come from the same source—the humble olive—but their processing, flavor, and quality vary significantly. Understanding these differences can elevate your cooking and help you choose the best option for your meals.

How Is Extra Virgin Olive Oil Made?

Extra virgin olive oil is the highest quality olive oil you can buy. It’s made by cold-pressing fresh olives without the use of heat or chemicals, preserving the oil’s natural flavors, aromas, and nutrients. To earn the “extra virgin” designation, the oil must meet strict standards, including a low acidity level (below 0.8%) and the absence of defects in taste and aroma.
EVOO is known for its vibrant, complex flavor, which can range from grassy and peppery to buttery and mild, depending on the olives and their region of origin. Because it’s unrefined, it retains more antioxidants and heart-healthy compounds, making it not just a flavorful choice but also a nutritious one.

What About Regular Olive Oil?

Regular olive oil—sometimes labeled as “pure” or simply “olive oil”—undergoes a more industrialized refining process. This means it’s often extracted using heat and solvents, stripping away many of the natural flavors and beneficial nutrients found in extra virgin olive oil. To restore some taste, a small percentage of EVOO is typically blended back in.
The result? A milder, more neutral oil with a higher smoke point, making it better suited for high-heat cooking methods like frying or roasting. While it’s still a good option for cooking, it lacks the depth of flavor and health benefits of extra virgin olive oil.

When Should You Use Olive Oil vs Extra Virgin Olive Oil?

The choice between olive oil and extra virgin olive oil depends on how you plan to use it. EVOO is best for:

• Drizzling over salads, roasted vegetables, or fresh bread
• Making homemade dressings and dips
• Finishing dishes for a burst of fresh flavor

Regular olive oil, on the other hand, is ideal for:

• High-heat cooking like frying, searing, and roasting
• Baking, where a neutral oil works best
• Any dish where olive flavor isn’t the focus

Which One Is Healthier?

Extra virgin olive oil is the clear winner when it comes to health benefits. Since it’s unrefined, it retains more polyphenols—powerful antioxidants that have been linked to reduced inflammation and improved heart health. It’s also packed with monounsaturated fats, which can help lower bad cholesterol levels.
Regular olive oil still contains healthy fats, but its refining process removes many of the antioxidants and beneficial compounds. If you’re looking for the healthiest option, extra virgin olive oil is the way to go.

Final Thoughts

If you’ve ever been confused about olive oil vs extra virgin olive oil, you’re not alone. The key takeaway? Extra virgin olive oil is less processed, more flavorful, and packed with health benefits, while regular olive oil is a more neutral, versatile option for high-heat cooking.
I always keep both in my kitchen—EVOO for drizzling and dressings, and regular olive oil for frying and baking. How do you use olive oil in your cooking? Let’s talk about it! And don’t forget to check out my other articles on cooking oils and kitchen essentials.