7 Types of Olive Oil: Which One to Use for Cooking, Frying, and More

Type	Description	Smoke Point	Best For
Extra Virgin Olive Oil (EVOO)	The purest form of olive oil; cold-pressed with low acidity and bold flavor	320–375°F (160–190°C)	Dressing, dipping, low-heat cooking
Virgin Olive Oil	Slightly lower quality than EVOO but still natural and flavorful	390°F (199°C)	Cooking at medium heat
Refined Olive Oil	Processed to remove impurities; mild flavor	460°F (238°C)	Frying, baking, high-heat applications
Pure Olive Oil	Mix of refined and virgin oils; affordable option	460°F (238°C)	General cooking
Light Olive Oil	Refined oil with neutral taste (not low-calorie!)	468°F (242°C)	Baking, frying, grilling
Pomace Olive Oil	Extracted using solvents; lowest grade	490°F (254°C)	Commercial frying
Flavored Olive Oil	Infused with herbs, citrus, or spices	Varies by base oil	Dipping, finishing, dressing

Why Olive Oil Matters

Olive oil isn’t just another kitchen staple — it’s the heart of Mediterranean cuisine, a symbol of health, and a flavor powerhouse. But not all olive oils are created equal. Choosing the right type can elevate your cooking from good to gourmet.

Whether you're sautéing garlic, drizzling over bread, or making a zesty vinaigrette, understanding the differences between olive oil varieties will make you a smarter shopper and a better cook.

7 Different Types of Olive Oil

1. Extra Virgin Olive Oil – The Gold Standard

If olive oil were royalty, extra virgin would be the king. Cold-pressed without chemicals or heat, EVOO is rich in antioxidants and polyphenols. It brings a bold, peppery note to dishes and should be used raw or at very low temperatures to preserve its flavor and nutrients.

2. Virgin Olive Oil – A Step Below

Still a natural choice but slightly more acidic than EVOO. Great for light sautéing or dressings when budget matters.

3. Refined Olive Oil – The Workhorse

This type undergoes filtering and refining to create a clean, neutral-tasting oil. Ideal for high-heat cooking like roasting or frying, though it lacks the robust character of unrefined oils.

4. Pure Olive Oil – Confusing Name, Simple Mix

Don't be fooled by the word “pure.” This is a blend of refined and virgin oils, often sold as an everyday oil for general cooking needs.

5. Light Olive Oil – Not About Calories!

“Light” refers to flavor, not fat content. Highly refined, with a high smoke point and subtle taste — perfect for deep-frying or baked goods where you don’t want strong olive notes.

6. Pomace Olive Oil – Industrial Grade

This is the lowest quality oil, made by extracting the remaining oil from olive pulp using solvents. Best suited for large-scale frying operations rather than home use.

7. Flavored Olive Oil – The Fun One

Infused with everything from truffle to chili to lemon zest, these oils add flair to dishes. Perfect for finishing touches, drizzling over pasta, or dipping with crusty bread.

Buying Guide: Picking the Perfect Bottle

Navigating the grocery aisle can feel overwhelming. Here’s a breakdown to help you find the best olive oil for your needs:

1. Check the Label

• Country of Origin: Look for oils from Italy, Spain, Greece, or California for quality assurance.
• Harvest Date: Fresher is better! Oils start losing flavor after 12–18 months.
• Storage: Dark glass bottles protect against oxidation and UV damage.

2. Consider the Intended Use

Ask yourself: Are you going to cook with it or eat it raw?

• EVOO: Salads, dips, dressings, drizzle on soups/pasta.
• Virgin / Pure: Everyday sautéing or roasting.
• Refined / Light: Frying, stir-fries, baking.
• Flavored: Finishing touches only.

3. Know What to Avoid

• Green Color = Quality? Nope! Color doesn’t indicate freshness or flavor.
• “Cold Pressed” Claims: Most EVOO is cold pressed anyway. Focus on real details like harvest date.
• Gimmicks: Avoid fancy packaging unless you’re buying as a gift.

Recommended Products

Here are a few top picks for each category:

For Drizzling & Dips

• Product: Filippo Berio Extra Virgin Olive Oil
  Features: Smooth, fruity flavor. Ideal for salads and dips.
  Target Audience: Home cooks and food lovers.
  Use Case: Toss with greens or dip with artisan bread.

For Everyday Cooking

• Product: Bertolli Pure Olive Oil
  Features: Balanced flavor, affordable price.
  Target Audience: Families and casual cooks.
  Use Case: Sautéing veggies, roasting potatoes.

For High-Heat Use

• Product: Mazola Light Olive Oil
  Features: Neutral taste, high smoke point.
  Target Audience: Bakers and fryers.
  Use Case: Breading chicken or baking cakes.

For Special Occasions

• Product: Lucini Organic Extra Virgin Olive Oil
  Features: USDA certified organic, bold peppery finish.
  Target Audience: Gourmet chefs and food enthusiasts.
  Use Case: Serving with crusty bread or drizzling over grilled fish.

For Flavor Lovers

• Product: Olea Estates Garlic Infused Olive Oil
  Features: Naturally infused, no artificial flavors.
  Target Audience: Entertainers and adventurous cooks.
  Use Case: Enhancing pasta sauces or homemade bread.

How to Use Each Type Like a Pro

Now that you know what each type is, let’s talk about how to use them like a culinary genius.

Use EVOO Raw or Low-Heat

• Drizzle over roasted vegetables
• Mix into hummus or aioli
• Finish grilled steak or seafood

Virgin or Pure for Everyday Sear

• Sauté onions and peppers
• Roast sweet potatoes or squash
• Make scrambled eggs with a richer mouthfeel

Refined for Frying and Baking

• Deep-fry French fries or chicken
• Grease cake pans
• Make mayonnaise or creamy sauces

Flavored for That Wow Factor

• Add to marinades for extra punch
• Brush over pizza before baking
• Spice up popcorn or mashed potatoes

Frequently Asked Questions (FAQ)

What are the 7 different types of olive oil?

The seven types are: Extra Virgin Olive Oil (EVOO), Virgin Olive Oil, Refined Olive Oil, Pure Olive Oil, Light Olive Oil, Pomace Olive Oil, and Flavored Olive Oil. Each varies in processing method, flavor intensity, smoke point, and best culinary applications.

What's the key difference between extra virgin and virgin olive oil?

Extra virgin olive oil (EVOO) has lower acidity (under 0.8%) and superior flavor from the first cold press of olives. Virgin olive oil has slightly higher acidity (up to 2%) and milder flavor, making it suitable for light cooking where EVOO's robust taste might overpower.

Does 'light' olive oil have fewer calories?

No. "Light" refers only to flavor and color intensity, not calorie content. Light olive oil is highly refined for neutrality, but contains the same 120 calories per tablespoon as other olive oils. It's ideal for high-heat cooking where you don't want olive flavor to dominate.

Which olive oil should I use for high-heat frying?

Refined, pure, or light olive oil are best for frying due to their high smoke points (460-468°F). Avoid EVOO for deep-frying as its low smoke point (320-375°F) causes burning and flavor degradation. Pomace oil works for commercial frying but isn't recommended for home kitchens.

How can I verify olive oil freshness when buying?

Always check for a harvest date (not just "best by" date) – consume within 12-18 months of harvest. Choose dark glass bottles over clear containers to prevent light damage. Smell test: fresh EVOO should have grassy, fruity notes; avoid musty or rancid smells.

Can I substitute EVOO for other oils in baking?

For low-heat baking (like muffins), EVOO adds wonderful flavor. But for high-heat baking (cakes above 375°F), use light or refined olive oil to prevent smoking. Never substitute EVOO in recipes requiring neutral oils like canola – its strong flavor will dominate.

Conclusion: Make Your Kitchen Shine with Olive Oil

Olive oil is more than just a pantry item — it's a game-changer. With so many varieties available, there’s an oil for every dish, mood, and occasion. Whether you're splurging on a top-tier EVOO or grabbing a budget-friendly blend, knowing which oil to use helps you unlock new levels of flavor and confidence in your cooking.

So next time you reach for that bottle, take a moment to consider the type of oil and how it will enhance your meal. From sizzling pans to fragrant finishes, the right olive oil can turn the ordinary into extraordinary.

Happy cooking, and may your kitchen always smell like fresh olives and sunshine!