Olive oil is a kitchen staple, but with so many varieties, how do you choose the best one? Understanding the differences between extra virgin, virgin, pure, and light olive oil, along with terms like “filtered,” “unfiltered,” and “first cold pressed,” can be confusing. This guide will help you navigate the world of olive oil and make informed choices.
The olive oil production process generally involves cleaning the olives, crushing them (pits and all), and grinding them into a paste. This paste is then pressed to separate the oil and watery liquids from the solids. This initial pressing is known as the “first cold press,” which yields the most delicate and stable oil, often extra virgin olive oil.
The International Olive Council (IOC) has established grades of olive oil, which the USDA has adopted, even though the US is not an official IOC member. There are four main types: extra virgin olive oil, virgin olive oil, regular olive oil (a blend of refined and virgin olive oil), and refined olive oil. These grades are based on flavor, odor, and free fatty acid content.
Extra virgin olive oil boasts excellent flavor and odor, with a free fatty acid content of no more than 0.8%. Virgin olive oil has a reasonably good flavor and odor, with a free fatty acid content of up to 2%. Refined olive oil, often blended with virgin olive oil to create “regular” olive oil, has been processed to remove impurities, resulting in a neutral flavor and odor.
Free fatty acids are an indicator of olive oil quality. High levels of free fatty acids suggest the oil is damaged and prone to oxidation, which can lead to off-flavors, especially during heating or prolonged storage.
Other terms to look for include “first cold pressed” (or simply “cold pressed”), indicating the oil comes from the first pressing of the olive paste at temperatures below 80°F (27°C). “Unfiltered” olive oil retains tiny particles of olive fruit, enhancing flavor but shortening shelf life. Most commercially available olive oil is filtered for increased stability.
When shopping for olive oil, check the ingredient label. Look for “extra virgin olive oil” for the highest quality. For US consumers, look for seals from the California Olive Oil Council, the North American Olive Oil Association, or the Olive Oil Commission of California. A harvest date on the bottle indicates transparency and freshness.
Olive oil serves two primary culinary roles: finishing/flavoring (e.g., salad dressings, dipping oil) and cooking (e.g., sautéing, frying). For flavoring, choose an extra virgin olive oil with a flavor profile you enjoy.
For cooking, extra virgin olive oil is surprisingly stable at high temperatures. However, if a neutral-flavored oil is desired for high-heat cooking, consider peanut oil, which has a higher saturated fat content than olive oil, contributing to crispier results. Refined olive oil, while flavorless, is often more expensive than other neutral oils.
For the average home cook, a mid-tier extra virgin olive oil is recommended for both cooking and flavoring. A small bottle of unfiltered extra virgin olive oil can be purchased for special occasions or dressings. When buying extra virgin olive oil, prioritize those with a seal of approval and a harvest date.
