Extra-Virgin, Virgin, and Pure Olive Oil: How to Choose the Right Type for Your Cooking

I clearly remember the first time olive oil became a part of my life. It was 1974, during a whirlwind trip across 200 countries with my high school classmates. Our first stop was Madrid. Struggling with jet lag, I decided to explore the city on foot. Everywhere I went, there was this captivating aroma that I couldn't place. I asked anyone who spoke even a bit of English, but no one seemed to recognize what I was talking about. Then, at dinner that evening, the mystery was solved: fried potatoes cooked in olive oil.

At that point, I’d never heard of olive oil. To me, olives were just bland, canned black ones. Little did I know that the scent I had been chasing was so common in Madrid that no one else even noticed it. But the taste of those potatoes, cooked in olive oil, was unforgettable, and that’s when my love for olive oil began — and it’s only grown stronger since.

Since that olive oil revelation, the U.S. has fallen in love with this ingredient, not just for its unique taste but also for its incredible health benefits. Nowadays, you’ll find olive oil in most grocery stores, but not all bottles are created equal. Some are better suited for different uses in the kitchen, so here’s a quick guide to help you navigate your choices.

So, What Exactly Is Olive Oil?

Olive oil is a liquid fat extracted from the fruit of the olive tree through pressing or grinding and then pressing. The olive tree, scientifically known as Olea Europaea, belongs to the Oleaceae family and is native to the Mediterranean region. The majority of the world’s olive oil comes from Spain, Italy, Greece, Turkey, and, increasingly, the United States. Olive oil is used in cooking, soaps, cosmetics, pharmaceuticals, as a source of lighting, and even in various religious rituals.

The traditional and most cherished method of extracting olive oil involves crushing the olives between two large stones, followed by pressing the pulp to release the oil. The key to high-quality oil is keeping the process as cool as possible. The method, along with the degree of refinement and blending, determines the oil’s grade and its price.

Extra-Virgin Olive Oil

The term 'extra-virgin' refers to the first cold press of the olives. It’s the oil obtained by pressing whole olives without any added heat or chemicals, making it an unrefined oil. During extraction, the goal is to keep the temperature as low as possible to preserve the oil's pure flavor and health benefits. As a result, extra-virgin olive oil has the lowest level of 'free acidity' (oleic acid) among all olive oil grades, typically under 0.8%.

In practical terms, extra-virgin olive oil is ideal for use in salads or as a finishing touch on dishes after cooking. Although it’s the most expensive variety, it also delivers the richest and most vibrant flavor.

Can I Use Extra-Virgin Olive Oil for Cooking?

Here’s where I differ from many chefs when it comes to extra-virgin olive oil: As long as you keep your cooking temperature between 350 and 415 degrees F, I believe you can absolutely cook with good-quality extra-virgin olive oil. While it's true that heating it above this range causes the flavor to deteriorate and take on a burnt taste, if you manage the heat properly, extra-virgin olive oil can infuse your dishes with an unmatched depth of flavor.

Do I recommend using a high-end extra-virgin olive oil for cooking? Not really. But you can definitely find high-quality EVOO that’s perfect for everyday cooking. For example, the California Olive Ranch brand is a great option that’s widely available in most major grocery stores.