Olive Oil
Everything You Need to Know About Olive Oil: Types, Flavours, Uses, and Storage Tips
What 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.
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.
Main Types of Olive Oil
TYPE
FLAVOUR
BEST FOR
Light Olive Oil
Very mild or flavourless
Baking, deep-frying, high-heat cooking
Refined Olive Oil
Neutral, clean
Stir-frying, searing
Olive Oil / Pure Olive Oil
Mild, neutral
Everyday cooking, frying, general purpose
Virgin Olive Oil
Mild, slightly fruity
Sautéing, roasting
Extra Virgin Olive Oil
Bold, fruity, peppery, complex
Dressings, finishing dishes, low-medium heat cooking
What are the Main Types of Olive Oil?
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.
Best for: Salad dressings, finishing dishes, dipping, low-heat sautéing
Smoke point: ~190–210°C (375–410°F)
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.”
Best for: Roasting, general cooking
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.
Best for: Everyday cooking, frying, sautéing, general purpose use
Smoke point: ~220–230°C (430–450°F)
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.
Best for: Stir-fries, shallow frying, searing
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.
Best for: Baking, deep-frying, high-temperature cooking
Smoke point: ~240°C (465°F)
Caution: Often heavily processed; not ideal for health benefits or flavour
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.
Rich in monounsaturated fats: Supports heart health and can help reduce inflammation
Contains antioxidants: Particularly polyphenols, which are higher in EVOO and linked to anti-inflammatory benefits
Stable under heat: Despite the myth, EVOO remains relatively stable during cooking, especially compared to more delicate oils
Myths About Olive Oil
“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.
“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
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:
Keep it in a cool, dark cupboard, not next to the stove
Use it within 6–12 months of opening
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.
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