Extra Virgin Olive Oil (EVOO)

Extra virgin olive oil (EVOO) is a type of olive oil that is made by pressing fresh olives without using heat or chemicals. It is considered the highest quality and most flavourful form of olive oil. EVOO is widely used in cooking, salads, and as a healthy fat source in the Mediterranean diet.

What makes extra virgin olive oil different?

Not all olive oils are the same. Extra virgin olive oil stands out because it is made using a simple, natural process called cold pressing [1]. This method helps preserve the oil’s natural taste and nutrients. To be classed as extra virgin, the oil must meet strict quality standards set by international food organisations [2].

Quality and purity standards

The quality and purity standards of EVOO	Description
Acidity level that is less than 0.8%	EVOO must have a low level of acidity (less than 0.8%)
It should have a specific taste	It must pass taste tests for flavour, aroma, and freshness
It shouldn't be blended with lower-quality oils	It should be free from chemical refining or blending with lower-quality oils

These standards ensure the oil is pure and full of natural goodness.

The main differences between regular olive oil and extra virgin olive oil

Feature	Olive Oil	Extra Virgin Olive Oil
Type of Processing	Made from a blend of cold-pressed and refined oils. The refining process uses heat or chemicals to remove impurities.	Made only from cold-pressed olives without any heat or chemicals. This keeps its natural flavour and nutrients.
Taste and Aroma	Milder taste with fewer natural flavours. Often used when you want less olive taste in cooking.	Rich, fruity flavour with a strong aroma. Ideal for salads, dressings, or drizzling over cooked food.
Colour	Usually lighter yellow in colour because of the refining process.	Darker green or golden colour, showing its higher quality and freshness.
Nutritional Value	Has fewer natural antioxidants and vitamins due to refining.	Contains more healthy fats, vitamins, and antioxidants that support heart health.
Smoke Point	Higher smoke point, making it better for frying or high-heat cooking.	Lower smoke point, best for cold dishes or gentle cooking.
Quality Grade	Considered a lower grade of olive oil because it is refined.	Highest quality grade with strict production and purity standards.
Acidity Level	Can have higher acidity due to refining and blending.	Must have a free acidity of no more than 0.8%, showing its purity.
Typical Uses	Best for frying, roasting, and baking where strong flavour is not needed.	Perfect for salads, dips, and finishing dishes where taste matters most.
Price	Usually cheaper because of the refining process.	More expensive due to the quality and natural extraction process.

Key takeaway: Extra virgin olive oil is the purest and most natural form, full of flavour and nutrients, while regular olive oil is refined and milder, making it more suitable for everyday cooking. Both have their place in the kitchen depending on what you are making.

What are the health benefits of extra virgin olive oil?

Extra virgin olive oil is rich in monounsaturated fats and antioxidants [3], which are known to support heart health and reduce inflammation. It also contains vitamin E and polyphenols that help protect the body’s cells from damage.

Advantage of extra virgin olive oil	How does it do this?
Supports heart health	Helps maintain healthy cholesterol levels and reduces the risk of heart disease.
Anti-inflammatory properties	Contains natural compounds that may help lower inflammation in the body.
Protects against oxidative stress	Rich in antioxidants that support long-term health.
Supports a balanced diet	A healthy alternative to butter or other cooking oils high in saturated fats.

How to use extra virgin olive oil in cooking

EVOO can be used in many ways. It is best enjoyed raw to preserve its flavour and nutrients, such as in salad dressings or drizzled over cooked vegetables. It can also be used for light frying or baking, although excessive heat may reduce its health benefits.

How should I store it?

• Keep in a cool, dark place away from sunlight and heat.
• Use within 12 to 18 months of opening for the best taste and quality.
• Choose oils sold in dark glass bottles to protect against light damage.

How to choose the best extra virgin olive oil?

Look for bottles labelled “extra virgin” with a harvest or best-before date. Check the country of origin and choose reputable brands that follow proper production standards. Authentic EVOO should have a fresh, slightly peppery flavour and a fruity aroma.

Nutritionist's Corner: Final Thoughts

“Extra virgin olive oil is one of the healthiest fats you can include in your diet. It’s full of heart-friendly nutrients and antioxidants that protect your body from within. Use it daily in small amounts as part of a balanced diet to support long-term wellbeing.”

— Yusra Serdaroglu Aydin, MSc RD

Sources

[1] Fernández-Prior Á, Cardoso JC, Bermúdez-Oria A, Reyes ÁT, Fernández-Bolaños J, Rodríguez-Gutiérrez G. Application of a Cold-Pressing Treatment to Improve Virgin Olive Oil Production and the Antioxidant Phenolic Profile of Its by-Products. Antioxidants (Basel). 2023 May 27;12(6):1162. doi: 10.3390/antiox12061162. PMID: 37371892; PMCID: PMC10295360.

[2] Olive oil - European Commission 

[3] Is extra-virgin olive oil extra healthy? - Harvard Health Publishing