Extra virgin olive oil (EVOO) is cold-pressed, richer in nutrients, and more flavorful, while regular olive oil is more refined and heat-stable. Find out which one belongs in your kitchen and is suited to your needs.
Key Takeaways:
Have you ever stopped in front of the cooking oils at the store and felt unsure which bottle to grab? Some are labeled “olive oil,” while others say “extra virgin olive oil” (EVOO).
At first glance, they can look alike — but when you look closer, you might notice that extra virgin olive oil is often a deeper green color, while regular olive oil can be lighter and more yellow. The prices are different too, which makes the choice even more confusing.
Olive oil is one of the most loved oils for cooking. People use it to fry eggs, dress salads, and even dip bread. But not all olive oils are the same. Knowing their differences can help you choose the right oil for your kitchen.
In this article, you’ll learn how the two compare. You’ll also learn which type of olive oil works best for different kinds of cooking and why it’s important to watch out for fake olive oils that aren’t what they claim to be.
Olive oil is one of the most widely used cooking oils in the world, valued for both its versatility in the kitchen and its health benefits. Made by pressing olives, it comes in different grades, but when a bottle is simply labeled “olive oil,” it usually refers to regular or pure olive oil.
This type is typically a blend of refined olive oil and a small portion of virgin olive oil. The refining process gives it a lighter golden color, smoother texture, and milder taste compared to higher grades.
Because of its neutral flavor and moderate smoke point, olive oil works well for sautéing, roasting, frying, and even baking, where you want the dish’s other flavors to shine through. It’s also a popular pantry staple since it is usually more affordable than higher-grade varieties.
Extra virgin olive oil, also called EVOO, is the highest-quality grade of olive oil and is prized for its rich flavor and nutritional value. It comes from the first cold pressing of fresh olives without the use of heat or chemicals, which helps it retain the most antioxidants, vitamins, and natural flavors ❶.
This results in an oil that is often deep green or golden-green with a more robust, fruity, or peppery taste compared to regular olive oil.
Because of its distinctive flavor, extra virgin olive oil is often used in ways that let it take center stage — such as drizzling over salads, dipping bread, finishing pastas, or enhancing grilled vegetables.
It can also be used in cooking, but many people prefer to reserve it for dishes where its taste and quality stand out. Beyond the kitchen, extra virgin olive oil has even gained attention for its role in heart health, skin care, and overall wellness, which makes it a staple not only in Mediterranean cuisine but also in households around the world.
Now that you know what each type is, let’s look at how olive oil and extra virgin olive oil compare. The biggest difference comes from how they are made.
Regular olive oil is refined, which means it goes through extra steps that remove strong flavors and natural color. Extra virgin olive oil, on the other hand, is cold-pressed from fresh olives, so it stays closer to its natural form.
Because of this, their flavors are not the same. Regular olive oil has a mild, smooth taste that doesn’t overpower food, while extra virgin olive oil has a bold, fruity, or peppery flavor that many people enjoy on salads, bread, and fresh dishes.
The refining process also affects their nutritional value. Regular olive oil loses some of the natural compounds found in olives, while EVOO keeps more antioxidants and polyphenols, which are linked to health benefits. This is why extra virgin olive oil is often considered the healthier choice.
Another difference is the smoke point, or the temperature at which the oil begins to burn. Regular olive oil has a higher smoke point, so it’s better for frying, roasting, or other high-heat cooking. Extra virgin olive oil has a lower smoke point, which means it’s best used raw or at medium heat so its nutrients and flavor are preserved.
Finally, there is the matter of price. Extra virgin olive oil costs more because it is made with less processing and only the highest quality olives. Regular olive oil is cheaper because refining allows producers to use a wider variety of olives and make larger batches.
In short, regular olive oil is light and versatile, while extra virgin olive oil is bold, nutrient-rich, and prized for its flavor. Which one you choose depends on your cooking style and taste.
The type of olive oil you choose really depends on how you plan to use it. If you want an oil for everyday cooking — like frying eggs, sautéing vegetables, roasting potatoes, or baking — regular olive oil is a great choice. Its lighter flavor won’t overpower your food, and its higher smoke point makes it easier to use for high-heat cooking.
On the other hand, if you’re looking to add rich flavor or get the most health benefits, extra virgin olive oil is the better option. It shines when used raw or lightly heated, such as drizzling over salads, dipping fresh bread, finishing pasta dishes, or adding depth to soups and roasted vegetables.
Many people keep both types in their kitchen — one for cooking and one for flavor — so they can use olive oil in the way that works best for each meal.
Related: Olive Oil Substitutes
Olive oil is one of the most fraud-prone foods in the world. Because extra virgin olive oil is the highest-quality grade and sells at a premium, it has become a frequent target for counterfeiters and dishonest producers. In fact, the EU Food Fraud Network’s 2019 report listed olive oil as one of the most vulnerable products to fraud in the entire food sector ❷.
The most common type of fraud happens when lower-grade oils are sold as extra virgin. For example, virgin or lampante olive oil — which is not fit for direct consumption — may be mislabeled as extra virgin to fetch a higher price ❸. In other cases, refined or deodorized oils are secretly mixed in, or producers carry out a second extraction of the olive paste (known as remolido) and blend that oil into the final product.
Fraud isn’t limited to olive-only blends. Studies and inspections across Europe and beyond have shown cases where sunflower, corn, palm, or rapeseed oils were mixed with olive oil and then sold as “pure” or “extra virgin.” Sometimes dyes like beta-carotene or chlorophyll are even added to mimic the deep green color consumers expect ❷❹.
Origin fraud is another issue. Some bottles are labeled as coming from prized regions like Italy, Greece, or Spain, when in reality the oil inside comes from a mix of countries, including non-EU producers. This kind of mislabeling not only misleads consumers but also undermines the authenticity and tradition of regional olive oils.
For consumers, the safest way to avoid fake olive oils is to buy from trusted brands or producers, look for certifications such as PDO (Protected Designation of Origin), and be wary of unusually cheap bottles labeled as extra virgin.
Related: Is Olive Oil a Seed Oil?
Both olive oil and extra virgin olive oil are kitchen essentials, each with its own strengths. Regular olive oil is budget-friendly and versatile. Extra virgin olive oil, on the other hand, is valued for its bold flavor and antioxidants.
Now, a new option is joining the lineup: algae cooking oil from Algae Cooking Club. This chef-grade, third-party tested oil is consistent in quality and built for performance. With a smoke point of 535°F — higher than olive oil — it stands up to searing, grilling, roasting, and frying without burning, yet it’s also smooth enough to use raw in dressings or dips.
Extra virgin olive oil is considered the healthiest type because it is the least processed and retains the most antioxidants, vitamins, and polyphenols. These compounds are linked to heart health, reduced inflammation, and overall wellness. Regular olive oil still offers benefits, but loses some nutrients during refining.
Yes, you can substitute one for the other, but the results will differ. If a recipe calls for extra virgin olive oil and you use regular olive oil, the flavor will be milder and less fruity. If a recipe calls for regular olive oil and you use extra virgin instead, the taste may be more pronounced, which works well in salads, dips, or finishing, but may not always suit delicate baked goods.
Yes, you can fry with extra virgin olive oil, but it’s best for shallow frying. Its smoke point is lower than regular olive oil, so at very high heat, it can start to burn and lose flavor. For high-heat searing, regular olive oil or another high-smoke-point oil (such as algae cooking oil at 535°F) is a better choice.
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
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