Olive Oil or Extra Virgin Olive Oil: Here’s How to Choose the Right One
Standing in the grocery store aisle comparing two bottles of olive oil: one labeled as “extra virgin” and the other one just as “olive oil”. And not being sure which one to grab is more common than most people admit. The labels look similar, the prices aren’t always that different, and nobody explains what the distinction actually means. This article does. By the end of it, you’ll know exactly what separates olive oil from extra virgin olive oil, when each one makes sense and which one belongs in your kitchen.
The Real Differences Between Extra Virgin Olive Oil and Olive Oil
The difference between olive oil or extra virgin isn’t just a matter of grade. It’s a matter of how the oil was made, what was preserved in the process and what ended up in the bottle. Extra virgin olive oil is the least processed of the two. Regular olive oil (also called classic or pure) goes through a refining process that reduces acidity and removes defects in flavor and aroma.
- Extraction
- Extra Virgin Olive Oil: Obtained exclusively through mechanical processes, without refining.
- Olive Oil (Classic/Pure): Made from refined olive oil blended with virgin or extra virgin olive oil.
- Acidity
- Extra Virgin Olive Oil: Maximum free acidity of 0.80%.
- Olive Oil (Classic/Pure): Acidity is reduced during the refining process.
- Flavor
- Extra Virgin Olive Oil: Fruity, complex, and distinctive flavor.
- Olive Oil (Classic/Pure): Milder, more neutral flavor.
- Aroma
- Extra Virgin Olive Oil: Fresh, grassy notes, sometimes with a peppery finish.
- Olive Oil (Classic/Pure): Mild, subtle aroma.
- Processing
- Extra Virgin Olive Oil: Produced using mechanical methods only, with temperature carefully controlled.
- Olive Oil (Classic/Pure): Undergoes refining to reduce acidity and remove sensory defects.
- Sensory Evaluation
- Extra Virgin Olive Oil: Evaluated by a recognized tasting panel and must be free from sensory defects.
- Olive Oil (Classic/Pure): Sensory panel requirements apply to its virgin olive oil components, not to the refined oil itself.
- Best Uses
- Extra Virgin Olive Oil: Ideal for dressings, no-cook recipes, finishing dishes, and everyday cooking, including frying when used at appropriate temperatures.
- Olive Oil (Classic/Pure): Suitable for frying, baking, grilling, and other cooking methods where a milder flavor is preferred.
What Makes an Olive Oil Virgin or Extra Virgin?
This is the question most labels don’t answer and it’s the most important one. What makes olive oil virgin or extra virgin comes down to three things: how it’s extracted, its chemical composition and whether it passes a sensory evaluation.
Extraction method. Extra virgin olive oil is obtained from olives solely by mechanical means, with no treatment other than washing, milling, decantation, centrifugation and filtration. “Cold-pressed” means the temperature is controlled during extraction and never exceeds 80°F.
Acidity level. Free acidity measures the percentage of free fatty acids, expressed as oleic acid. Extra virgin olive oil must have a free acidity of no more than 0.80%. Virgin olive oil allows up to 2.0%. Oils that exceed that threshold go through refining, which reduces the acidity and removes sensory defects.
Sensory evaluation. Extra virgin olive oil is tasted by an official panel of 8 to 12 experts and must show no defects. The panel also measures its positive attributes: fruitiness, bitterness and pungency. An oil that shows defects cannot be classified as extra virgin.
Regular olive oil follows a different path. It is a blend of refined olive oil and virgin or extra virgin olive oil. The result is a mild, consistent oil with a more neutral taste than extra virgin.
The Bottom Line: Choose the Oil That Fits the Dish
The debate between olive oil or extra virgin olive oil has a simple answer: it depends on what you are cooking. Extra virgin is more flavorful, which makes it a great choice for no-cook recipes and medium-low heat cooking. Regular olive oil has a milder taste and a higher smoke point, which makes it suitable for high-temperature cooking such as frying, baking and grilling.
What matters most, beyond the grade, is the quality of the oil within that grade. A good extra virgin olive oil with a flavor profile worth tasting is one of the most impactful upgrades you can make to your everyday cooking.
Bertolli has been producing olive oil since 1865. Our range covers every cooking need, from Bertolli® Extra Virgin Olive Oil for everyday use to our Classic variety for high-heat cooking. Explore the full Bertolli® Olive Oil range and find the bottle that belongs in your kitchen.
Frequently Asked Questions
Is extra virgin olive oil better than regular olive oil?
Extra virgin olive oil is of higher quality: it must meet quality and purity standards and show no defects in tasting. Regular olive oil, a blend of refined olive oil and virgin or extra virgin olive oil, has a milder flavor and is suitable for high-temperature cooking. The right choice depends on how you plan to use it.
Can you cook with extra virgin olive oil or is it only for dressings?
Yes. Thanks to their oxidative stability, both olive oil and extra virgin olive oil are recommended for cooking. Extra virgin olive oil is ideal for medium-low heat cooking and no-cook recipes, while pure and extra light tasting olive oils can be used for frying, as their smoke points are higher.
What does “pure” or “classic” olive oil actually mean on a label?
These terms refer to refined olive oil blended with virgin or extra virgin olive oil. It’s a different grade from extra virgin, with a milder, more neutral flavor. When you see classic or extra virgin olive oil side by side on a shelf, the classic is the milder option.
How can you tell if an extra virgin olive oil is genuinely high quality?
Start with the label and check the grade and the best before date. Then trust your senses: a good extra virgin olive oil should smell fresh and grassy, taste slightly bitter and leave a peppery finish at the back of your throat. That peppery finish is not a flaw: it is one of the positive attributes of extra virgin olive oil. If the oil has a waxy smell or tastes stale and fatty, it may be rancid.
