Extra virgin olive oil: benefits, smoke point and how to choose the best one

Olive oil is known as a nutritious cooking aid which can help heart health, improve your digestive system, and provide you with an array of other health benefits. However, did you know that there are several types of olive oil? It’s time you discovered the difference between virgin and extra virgin olive oil, and when you should be using it. 

Here’s what you need to know.

What is extra virgin olive oil? 

Extra virgin olive oil, often referred to simply as EVOO, is the oil extracted mechanically from the olive. It’s regarded as the highest quality oil and the purest. This is because the olives are selected when they are green and just before they are fully ripe. 

Nothing is added to the extract, giving you the highest quality EVOO possible, such as this delightful Umbrian monocultivar olive oil.

Mechanical cold extraction 

 To ensure minimum disruption to the flavor and nutrients, the oil is extracted mechanically while the olives are cold.  As mentioned, they are selected just before they are ripe – this maximizes flavor. The olives are placed into crushers which turn the olives into a thick paste. This is then placed in a centrifugal machine which spins, using centrifugal force to push the oil out of the paste and into the waiting bottles.

Acidity standards

The level of acidity in your EVOO depends on the olives used and when they are harvested. The highest quality oils, such as this, one of the best extra virgin olive oil available: Muraglia pitted olive oil separate the stone from the olive before they are crushed. This ensures the purest possible flavor and the lowest acidity levels.

To reach international standards, EVOO must have an acidity level of less than 0.8%. You should note, acidity refers to how many free fatty acids are in the oil, the fewer the better. 

Sensory profile 

EVOO is usually graded by it’s aroma, the texture of the oil, and, of course, its flavor. The profile of every oil is different as it depends on the olives used, when they were picked, how they were processed, and even what the oil is stored in. The result is that extra virgin olive oil will have a fruity or herbal aroma and flavor. You may even detect hints of pepper. In contrast, olive oil has a much less noticeable aroma and a more neutral flavor.

That’s why EVOO tends to be used on dressings, and olive oil is used in cooking. 

Difference between virgin and extra virgin olive oil 

Both these types of olive oil are made via mechanical extraction. However, while the taste, aroma, and texture of extra virgin olive oil must be perfect, there is a little room for movement when producing virgin olive oil.

In practice, virgin olive oil is often made with olives which are already ripe. The free acidity level will be between 0.8% and 2.0%, and the quality will be similar, but not as good, as EVOO.

Production standards 

The production standards are high for both types of olive oil. There is simply a little room for imperfection in virgin olive oil.

In all cases, it must be mechanically extracted with no outside influence on flavors.

Is extra virgin olive oil high in cholesterol? 

Can extra virgin olive oil cause bad cholesterol? No. While the question is extra virgin olive oil high in cholesterol is a good one. Extra virgin olive oil is high in monounsaturated fatty acids. When you use this instead of saturated fats, you can lower your bad cholesterol levels. 

Extra virgin olive oil smoke point: can you cook with it? 

 The extra virgin olive oil smoke point is the temperature at which oil stops bubbling and shining, and instead starts smoking. At this stage, any oil, including EVOO can produce toxic compounds which are potentially bad for your health. 

What is the smoke point? 

 Fortunately, extra virgin olive oil has a smoke point of between 375° F and 410°F. The majority of home cooking is done at 390° F or lower, making EVOO an excellent and safe cooking choice. If you’re wondering for cooking what's better classic or extra virgin olive oil, go with EVOO. The flavor is better.

How to spot fake extra virgin olive oil 

 If you’re cooking with olive oil and aren’t sure it’s extra virgin olive oil, there are several things which will help you identify it as a fake extra virgin olive oil.  Firstly, in the battle of olive oil vs extra virgin olive oil, EVOO is a clear oil. If the bottle is cloudy or murky, it’s probably not EVOO.

Secondly, give it a sniff. Genuine extra virgin olive oil is fruity, anything that stings your nose, isn’t EVOO. Thirdly, taste a little. Genuine EVOO has a complex fruity, slightly peppery flavor. Fake olive oil will be bland. It may even be greasy or metallic.

Label transparency: How to choose the best extra virgin olive oil

Every bottle of olive oil should declare whether it’s a blend, virgin olive oil, or extra virgin olive oil. Read the label carefully and look for the certification. It should reads COOC, PDO, DPO, or PGL. It should also have been harvested within the last 18 months.