Olive Oil Explained:
The Different Types & When to Use Them
From extra virgin to light, this definitive guide breaks down what each type of olive oil is, how they’re made, their smoke points, and which one to reach for in the kitchen.
A variety of olive oils in bottles, showing common types you'll find in stores.
What’s the Difference Between Olive Oils?
Olive oil is one of the most widely used ingredients in the world, but few of us really understand what we’re reaching for when we pull a bottle off the shelf. Extra virgin, light, pure, refined - it’s easy to assume they’re interchangeable. They’re not.
In this guide, we break down the key differences between types of olive oil, their smoke points, how to store them, and which one to use when. Whether you're drizzling it over roasted carrots or searing a steak, the oil you choose matters.
What Exactly is Olive Oil?
At its simplest, olive oil is made by pressing olives to extract their oil. The difference between varieties comes down to the quality of the olives, how they’re processed, and how much of the original flavour is preserved.
High-quality oils are extracted without heat or chemicals (a process called cold-pressing). Lower-grade oils are refined using heat or solvents to remove impurities and balance flavour, often at the expense of aroma and nutrients.
At a Glance: The Main Types of Olive Oil
Type | Flavour | Smoke Point | Best For |
|---|---|---|---|
Light Olive Oil | Very mild or flavourless | ~240°C (465°F) | Baking, deep-frying, high-heat cooking |
Refined Olive Oil | Neutral, clean | ~230°C (450°F) | Stir-frying, searing |
Olive Oil / Pure Olive Oil | Mild, neutral | ~220–230°C (430–450°F) | Everyday cooking, frying, general purpose |
Virgin Olive Oil | Mild, slightly fruity | ~210°C (410°F) | Sautéing, roasting |
Extra Virgin Olive Oil | Bold, fruity, peppery, complex | 190–210°C (375–410°F) | Dressings, finishing dishes, low-medium heat cooking |
Olive oil being drizzled over roasted carrots.
Extra Virgin Olive Oil
This is the highest grade of olive oil. It’s extracted mechanically, without heat or chemicals, and must meet strict taste and chemical standards (including low acidity, less than 0.8%). It’s bold in flavour and rich in antioxidants.
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Best for: Salad dressings, finishing dishes, dipping, low-heat sautéing
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Smoke point: ~190–210°C (375–410°F)
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Tip: Use it generously and use it fresh. It’s a seasonal product, not a keepsake
Virgin Olive Oil
Made the same way as Extra Virgin Olive Oil, but with slightly less flavour complexity and a bit more acidity (up to 2%). It’s harder to find on shelves, most oils are labeled either “extra virgin” or just “olive oil.”
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Best for: Roasting, general cooking
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Smoke point: ~210°C (410°F)
Olive Oil / Pure Olive Oil
Often labelled simply as “olive oil” or “pure olive oil,” this is a blend of refined olive oil (which has been treated to neutralise flavour and acidity) and a small amount of virgin or extra virgin olive oil added back in for taste. The result is a mild, versatile oil with a higher smoke point than extra virgin, but without the same depth of flavour or nutritional value.
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Best for: Everyday cooking, frying, sautéing, general purpose use
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Smoke point: ~220–230°C (430–450°F)
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Caution: Despite the name, “pure” doesn’t mean unprocessed, it just refers to a refined blend. Check labels for clarity, especially if flavour or quality matters in your dish.
Refined Olive Oil
This oil starts out as a lower-grade oil and is refined to remove flaws in taste or smell. The result is a very mild, neutral oil with a higher smoke point. It’s sometimes blended with small amounts of virgin or extra virgin oil to improve the flavour.
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Best for: Stir-fries, shallow frying, searing
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Smoke point: ~230°C (450°F)
Light Olive Oil
“Light” refers to colour and flavour, not fat or calories. It’s highly refined, with little to no olive taste, more like a generic vegetable oil.
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Best for: Baking, deep-frying, high-temperature cooking
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Smoke point: ~240°C (465°F)
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Caution: Often heavily processed; not ideal for health benefits or flavour
Regional Labeling Notes
In the EU, Australia, and New Zealand, labeling rules are strict about acidity and production methods; “extra virgin” must meet low acidity and sensory standards.
In the US, the “pure olive oil” or “olive oil” label can sometimes be used more loosely, which is why many choose brands with transparent sourcing and certifications.
Because labeling varies globally, it’s worth checking the back label or brand info to understand what’s in the bottle you’re buying.
A slice of sourdough being dipped into extra virgin olive oil.
Does the Type of Olive Oil Really Matter?
Yes, and not just for flavour. Each type has different strengths in the kitchen.
If you’re using it raw, think salad dressings, drizzles, or dips, go for a good-quality extra virgin olive oil. If you’re cooking at high heat, something more neutral and stable like refined or light olive oil is usually a better fit.
If you only want to buy one bottle, make it a fresh, cold-pressed extra virgin olive oil in a dark glass bottle. It’ll cover most of your needs and deliver on both flavour and function.
Health Benefits of Olive Oil
Olive oil, especially extra virgin, is widely considered one of the healthiest fats you can cook with.
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Rich in monounsaturated fats: Supports heart health and can help reduce inflammation
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Contains antioxidants: Particularly polyphenols, which are higher in EVOO and linked to anti-inflammatory benefits
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Stable under heat: Despite the myth, EVOO remains relatively stable during cooking, especially compared to more delicate oils
Myths About Olive Oil to Ignore
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“You can’t cook with extra virgin.” Not true. While it’s not ideal for high-heat frying, it’s perfectly fine for sautéing and roasting at moderate temperatures.
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“Light olive oil is better for your waistline.” Also false. All olive oils contain the same amount of fat and calories per tablespoon, about 120 kcal.
How to Store Olive Oil (So It Doesn't Go Rancid)
Olive oil is perishable. It’s best stored like a bottle of wine you actually plan to drink: out of direct light, away from heat, and tightly sealed.
Tips:
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Keep it in a cool, dark cupboard, not next to the stove
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Use it within 6–12 months of opening
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Avoid decanting into clear glass bottles unless you’ll use it quickly
If the oil smells waxy, dusty, or like old crayons, it’s likely gone rancid, time to toss it.
Garlic sautéed in extra virgin olive oil.
Final Thoughts
Understanding the difference between olive oils isn’t just about decoding labels, it’s about cooking with more intention. Choosing the right oil can help you build better flavour, cook more confidently, and even improve your health.
There’s no need to stock every variety. Start with a fresh bottle of extra virgin olive oil for flavour-forward dishes, and a neutral oil for high-heat cooking. Taste, experiment, adjust. That’s what a good kitchen is built on.
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