A Guide to Selecting the Purest Olive Oil

By Arnie Hauslane Expert

3 mins read | Last updated 05/02/2024

Olive oil, with its rich flavor and numerous health benefits, is a popular cooking oil around the world. There are so many different types of olive oil available on the market, but which is the purest form?

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From extra virgin to refined olive oil, each type has its own unique characteristics, uses, and qualities to consider. In this guide, we'll explore how to navigate the olive oil aisle and choose the best option for your cooking needs.

Understanding Different Types of Olive Oil, Smoke Points, Pro's and Con's:

There are four main types of olive oil to know: Extra virgin olive oil (EVOO), virgin olive oil, pure olive oil (or refined olive oil), and light olive oil.

As you select the ideal olive oil, don’t forget about smoke points. Smoke point refers to the temperature at which the oil begins to emit smoke and break down. This process leads to unpleasant flavors and the creation of potentially harmful compounds.

EVOO: This is the highest quality and least processed form of olive oil. It is extracted from olives using mechanical methods, without the use of heat or chemicals. EVOO has a low acidity level (less than 0.8%) and retains the natural antioxidants and flavor of the olives.

With a smoke point ranging from 320°F to 375°F (160°C to 190°C), EVOO is best suited for low to medium-heat cooking, salad dressings, and drizzling over finished dishes.

Pros: Rich flavor, high in antioxidants and polyphenols, ideal for low-heat cooking and salad dressings.
Cons: Lower smoke point, may have a stronger flavor that some people find overpowering for certain dishes.

Virgin Olive Oil: Similar to extra virgin olive oil, virgin olive oil is also extracted without the use of chemicals. However, it has a slightly higher acidity level (up to 2%). Overall, i it has a lighter flavor compared to EVOO and is suitable for cooking and dressing salads.

Similar to EVOO, virgin olive oil has a comparable smoke point, making it suitable for similar cooking methods.

Pros: Similar benefits to extra virgin olive oil with a slightly lighter flavor.
Cons: Slightly higher acidity level may affect flavor in some dishes.

Pure Olive Oil: This type undergoes a refining process and may be blended with virgin olive oil for flavor. It has a higher smoke point than extra virgin or virgin olive oil, making it suitable for high-heat cooking methods like frying or sautéing.

With a higher smoke point of around 410°F (210°C), pure olive oil is ideal for frying, sautéing, and other high-heat cooking methods.

Pros: Higher smoke point, suitable for high-heat cooking methods.
Cons: Lacks the flavor complexity and health benefits of extra virgin or virgin olive oil.

Light Olive Oil: Contrary to its name, "light" olive oil does not refer to its calorie content but rather its mild flavor. It undergoes a similar refining process as pure olive oil but has a lighter taste. It can be used for baking or cooking dishes where the flavor of olive oil is not desired.

Light olive oil has a smoke point similar to pure olive oil, making it suitable for frying and cooking at higher temperatures.

Pros: Mild flavor, versatile for cooking and baking.
Cons: Lacks the distinctive flavor and health benefits of extra virgin or virgin olive oil.

Pro Tip: When selecting olive oil, look for reputable brands that provide clear labeling indicating the type of olive oil and its origin. Additionally, opt for oils stored in dark glass bottles to protect them from light exposure, which can degrade their quality over time.

Finally, no matter what type of oil you decide to cook with, make sure to have a quality range hood in your kitchen. This will help to keep things smelling fresh and clean as you whip up your latest culinary creation!