Olive oil types fall into five main categories, each with its own quality standards, flavor profile and intended use. Did you know that over 70% of olive oil sold in stores is not actually extra virgin? In this guide, we help you understand the differences between extra virgin olive oil, virgin olive oil, refined olive oil, pure olive oil and pomace oil — so you can always make an informed choice.
What Is Olive Oil and How Is It Made?
The Production Process
Olive oil is a natural oil obtained from the fruit of the olive tree. Production begins with harvesting — for quality oil, olives must be picked at the right ripeness stage, typically from October to January. The harvested olives are washed, crushed and mixed into a paste.
The first pressing is done mechanically, without any chemical agents, at temperatures below 27°C — this is called cold pressing. A centrifuge separates the oil from water and solid residues. It is this mechanical process that gives extra virgin olive oil its quality and nutritional value.
How Quality Grades Are Determined
The International Olive Council (IOC) and European Union regulations define olive oil types through strict chemical and sensory criteria. Key indicators include free fatty acid content (acidity), peroxide value, UV absorbance and a professional panel taste analysis.
The Main Types of Olive Oil
Extra Virgin Olive Oil
Extra virgin olive oil is the highest quality type of olive oil. It is obtained exclusively through mechanical pressing, without chemical processing. Free fatty acid content must not exceed 0.8%, and in sensory evaluation it must have a fruity note with zero defects.
Quality extra virgin olive oil is rich in polyphenols, antioxidants and vitamin E. The flavor is fruity, and may be bitter and pungent — these characteristics indicate high polyphenol content. The smoke point ranges from 160–190°C, making it ideal for salads, dressings and dipping.
Virgin Olive Oil
Virgin olive oil is also mechanically pressed, but allows higher acidity — up to 2.0%. Minor sensory defects are permitted. The flavor is milder and less intense than extra virgin.
This type of olive oil works well for baking and marinating, where a strong flavor isn't needed. The smoke point is slightly higher (180–200°C) and the price is typically lower than extra virgin.
Refined Olive Oil
Refined olive oil is produced by chemically processing low-quality virgin oil (lampante). Refining removes defects, aroma and flavor, leaving a neutral oil with acidity below 0.3%.
During refining, the oil loses most of its polyphenols and antioxidants. However, it has a high smoke point (220–240°C), making it suitable for frying and baking. It is one of the most common olive oil types used industrially.
Pure Olive Oil (Classic Olive Oil)
What is often sold simply as "Olive Oil" in stores is actually a blend of refined olive oil and virgin olive oil. Acidity is typically around 1.0% and the flavor is light and mild.
This type is a good choice for general cooking — it has a moderate smoke point (200–220°C) and a neutral flavor that won't overpower food. In terms of price and quality, it's a reasonable choice for everyday use.
Pomace Oil
Pomace oil is obtained from pressing residues (sansa) through chemical extraction using solvents. It is the lowest grade of olive oil available to consumers — acidity below 1.0%, flavor very mild and neutral.
Pomace oil contains very few healthy nutrients and polyphenols. The smoke point is high (230–240°C), but it is better suited for industrial use. For cooking, virtually any other type of olive oil is a better choice.
Olive Oil Types Comparison Table
| Type | Acidity | Flavor | Best Use | Smoke Point |
|---|---|---|---|---|
| Extra Virgin Olive Oil | ≤0.8% | Fruity, bitter, pungent | Salads, dressings, dipping | 160–190°C |
| Virgin Olive Oil | ≤2.0% | Milder, less intense | Baking, marinating | 180–200°C |
| Refined Olive Oil | ≤0.3% | Neutral | Frying, baking | 220–240°C |
| Pure Olive Oil | ~1.0% | Light, mild | General cooking | 200–220°C |
| Pomace Oil | ≤1.0% | Very mild, neutral | Industrial use | 230–240°C |
How to Choose the Right Type of Olive Oil
For Cold Use (Salads, Dressings)
For salads, dressings and enjoying on bread, always choose extra virgin olive oil. This is where all the flavors and health benefits shine — polyphenols, antioxidants and vitamins. Check the label: the lower the acidity, the higher the quality.
For Cooking with Heat (Frying, Baking)
For frying and baking, refined olive oil or pure olive oil are better choices due to their higher smoke points. Extra virgin olive oil works for low-heat sautéing, but some polyphenols and health benefits are lost at high temperatures.
For Health Benefits
If your goal is to maximize the health benefits of olive oil, choose extra virgin olive oil with a polyphenol content of at least 250 mg/kg. The EU allows an official health claim for such oils. The Mediterranean diet recommends consuming 2–3 tablespoons of extra virgin olive oil per day.
Evaluating Olive Oil Quality
Acidity Level
Free fatty acid content is the primary quality indicator. The lower the acidity, the better the olives were processed. Extra virgin is ≤0.8%, but the best oils come in under 0.3%.
Taste and Aroma
Quality olive oil is fruity and may be bitter or pungent. Defects like musty, vinegary or muddy flavors indicate poor quality. Under IOC standards, trained panels evaluate the sensory properties of every batch of virgin olive oil.
Color and Shelf Life
Color is not a reliable quality indicator — it varies from green to golden yellow depending on cultivar and harvest time. Instead, check the best-by date and the date of bottling. Quality olive oil keeps 18–24 months unopened, and 3–6 months after opening when stored in a dark, cool place.
Frequently Asked Questions
What is the difference between extra virgin and virgin olive oil?
The main difference is acidity: extra virgin ≤0.8%, virgin ≤2.0%. Additionally, extra virgin must have zero sensory defects, while virgin olive oil allows minor defects.
Which olive oil should I use for frying?
Refined or pure olive oil is best for frying due to the higher smoke point (200–240°C). Extra virgin works for low-heat sautéing, but for high-temperature frying a refined variety is better.
Can you fry with extra virgin olive oil?
Yes, at low temperatures (up to ~180°C) it is perfectly safe. However, heat causes the oil to lose some of its healthy polyphenols and antioxidants. For deep frying, refined olive oil is a smarter choice.
How can I recognize quality olive oil?
Check the label for acidity (lower is better), country of origin, harvest year and best-by date. Quality extra virgin olive oil comes in dark glass bottles or tins that protect from light.
What is pomace oil and is it healthy?
Pomace oil is extracted from pressing residues using chemical solvents. It contains very few polyphenols and antioxidants. For cooking, extra virgin, virgin or at least pure olive oil are better choices.
How long does an opened bottle of olive oil last?
An opened bottle lasts 3–6 months when stored in a dark, cool place (16–18°C). Avoid direct sunlight and heat. An unopened quality extra virgin olive oil keeps for 18–24 months from the bottling date.
Summary
Olive oil types differ significantly — from production method to flavor, nutritional value and use. Extra virgin olive oil is the best choice for health and cold dishes, refined olive oil suits high-heat frying, and pure olive oil is a good everyday compromise. Whichever type of olive oil you choose — now you know what to look for.