Sussanna Jacob

Understanding the different types of pressing of olive oil is an essential guide to choosing those best suited to specific purposes. 

1. Extra Virgin Olive Oil (EVOO)

EVOO comes from the first pressing of the olives. There are very specific standards the oil has to meet to receive the label “extra virgin” because of the way it’s made. It retains the true olive taste. This contains not more than 0.8% acidity, and it is judged to have a superior taste. This is the healthiest of the four presses and it’s great for raw food recipes such as salads, dips, dressings, etc. It typically has a golden-green color, with a distinct flavor.

2. Virgin Olive Oil

This type is also unrefined, though it has a higher acidity (1.4%) than extra virgin olive oil and a less intense flavor. However, the making process is very similar to EVOO. This is the type of olive oil you can use in light cooking methods.

3. Pure Olive Oil

This is a lower-quality refined olive oil. Refined oil is treated to remove flaws from the oil to make it more sellable. This type is an all-purpose cooking oil and has a more neutral flavor and fairly high smoke point than EVOO and Pure Olive Oil simplybecause it is refined.

4. Pomace Olive Oil

This is solvent extracted olive oil meaning chemicals have been used in the process of extraction. After the food grade oils are taken it is of a very low grade and therefore very cheap. It should be used for cleaning products rather than for cuisine.


Excessive heat destroys oils especially those with low or medium smoke points. According to experts, olive oil (extra virgin olive oil) is best consumed in its raw form, not heated. Use olive oils in mostly raw recipes such as salads. If you must cook with it, use the other press variants such as virgin olive oil or pure olive oil. They both have slightly better tolerance to heat however it should be used in quick cooking styles like sautéing, stir-fries, etc.

We all have a responsibility to make wise and informed choices each day concerning what we ingest. These tips are your ally to safer culinary and dieting, so use generously!

For questions on culinary/ grocery tips, diet-plans:

Email:sussannajacob@gmail.com, or newleeznlife@yahoo.ca

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