What’s the Difference Between Regular Olive Oil and Extra-Virgin Olive Oil?

Unlike regular olive oil, extra-virgin olive oil is unrefined (not processed with chemicals or heat), and it has much less oleic acid than regular olive oil (meaning its fat hasn't been broken down). It has a distinctive rich color and a notably peppery flavor.

Olive Oil Is All About the Process

Generally speaking, “olive oil” is simply the oil that’s obtained from the fruit of olive trees. In itself that sounds pretty simple and straightforward.

But there are different varieties of olive oil that are set apart not by the type of olive that’s used, but the process used to extract the oil, as well as by the additives, and the oil’s level of free oleic acid.

How Olive Oil Is Graded

Looking at this particular brand of olive oil and extra-virgin olive oil side by side, you can see that the extra-virgin olive oil has a noticeably darker color, while the regular olive oil has a lighter, brighter hue.

This color differential, however, varies from brand to brand, and it is deceptive. You cannot use color to reliably tell two grades of oil apart. Olive oils can vary drastically in taste and quality, and color is only one factor and not the distinguishing one.

Olive oil is graded by its level of acidity, or free oleic acid. The amount of free oleic acid in olive oil indicates the extent to which fat has broken down into fatty acids.

Extra-Virgin Olive Oil

Extra-virgin olive oil is an unrefined oil and the highest-quality olive oil you can buy. There are very specific standards oil has to meet to receive the label “extra-virgin.” Because of the way extra-virgin olive oil is made, it retains more true olive taste, and has a lower level of oleic acid than other olive oil varieties. It also contains more of the natural vitamins and minerals found in olives.

Extra-virgin olive oil is considered an unrefined oil since it’s not treated with chemicals or altered by temperature. What sets it apart is the low level of oleic acid and the absence of sensory flaws. It contains no more than 1% oleic acid and typically has a golden-green color, with a distinct flavor and a light peppery finish.

While you can cook with extra-virgin olive oil, it does have a lower smoke point than many other oils, which means it burns at a lower temperature. Save the pricey good quality stuff for dipping bread, dressing, dips, cold dishes, and use the less expensive stuff for cooking and baking.

Pure Olive Oil

You may also recognize oil labeled as simply olive oil or pure olive oil — this is what we’d consider “regular” olive oil. This oil is typically a blend of virgin olive oil and refined olive oil (heat and/or chemicals are used in the process of extracting oil and removing flaws from the fruit).

Pure olive oil is a lower-quality oil than extra-virgin or virgin olive oil, with a lighter color, more neutral flavor, and oleic acid measuring between 3-4%. This type of olive oil is an all-purpose cooking oil.

Light Olive Oil?

This is the type of olive oil where the name may spark some confusion. “Light” doesn’t refer to this olive oil being lower in calories. Rather, it is a marketing term used to describe the oil’s lighter flavor.

Light olive oil is a refined oil that has a neutral taste and a higher smoke point. It can be used for baking, sautéing, grilling, and frying.