Olive Oil vs. Extra-Virgin Olive Oil: What's The Difference & Which One Should You Choose?

Typically, EVOO is made without the heat or chemicals used to produce other cooking oils. Instead, EVOO is made by crushing up fresh olives into a mash and then either spinning or kneading the mixture to separate out the oil, explains dietitian Desiree Nielsen, R.D.

In general, the healthiest oils are minimally processed—and EVOO fits the bill.

"Extra-virgin olive oil contains polyphenols, a class of naturally occurring phytochemicals, that are known to be antioxidant, anti-inflammatory, and possibly even prebiotic," explains Nielsen.

Important to note here: "The amount of polyphenols in any given oil is determined by many factors, such as growing conditions," Nielsen says. "Oils that are unfiltered retain the highest amount of these phytochemicals." Most EVOOs in your average supermarket are filtered and contain fewer polyphenols—though they're certainly still beneficial!

In addition to those powerful compounds, EVOO also contains vitamin E and vitamin K, adds integrative dietitian Jessica Cording, R.D.

Then there are the fats in EVOO. Whether extra-virgin or not, olive oil contains primarily heart-healthy monounsaturated fats3 (specifically oleic acid). In addition to helping decrease LDL (aka "bad") cholesterol and increase HDL ("good") cholesterol, these fats may have anti-inflammatory properties of their own.

EVOO's benefits don't end with heart health, either. A large randomized controlled trial4 on the Mediterranean diet found that women who supplemented this healthy eating pattern with EVOO had a significantly lower risk of breast cancer than women who stuck to low-fat eating, shares plant-based chef and registered dietitian Alex Caspero, R.D.

Thanks to its minimal processing, EVOO is typically vibrant in color, ranging from gold to green. That punchy color is matched by punchy flavor that also varies based on the types of olives used, where they were grown, and what conditions they were grown in, explains Nielsen. 

Many integrative health experts believe that EVOO, particularly cold-pressed, unfiltered EVOO, shouldn't be heated at all.

One reason for this is that "heat reduces the activity of some of the oil's phenolic compounds9," notes Cording. So, if you really want to preserve all of the goodness in that cloudy, virgin-as-can-be oil, use it for dressing and finishing—and that's it, Nielsen suggests.

Unlike that for extra-virgin olive oil, the process of producing pure olive oil typically involves chemicals and/or heat.

"While extra-virgin olive oil contains more polyphenols compared to regular olive oil, they both have health benefits," says Caspero. "In one study from the University of Glasgow10, participants either consumed 4 teaspoons of extra-virgin olive oil or regular olive oil every day. After six weeks, both groups showed an improvement in coronary health."

Because it's typically made from the second pressing of olives and undergoes heat and/or chemical processing, regular olive oil is typically blander in flavor—and paler in color—than EVOO, according to Cording.

Depending on how you want to use your olive oil, this could be good news. It means your dish won't contain that powerful olive flavor. 

Regular olive oil has a higher smoke point than extra-virgin olive oil, coming in at around 420 to 470 degrees Fahrenheit. This means that, yes, you can actually fry11—even deep fry—with olive oil (though it's obviously not nutrition experts' go-to cooking method). 

As far as olive oils go, light is the most refined so it has very little of that classic olive oil flavor left (if any at all), according to Nielsen. As such, it's also the lowest in polyphenols.

Light olive oil has the same oleic-acid-rich monounsaturated fat profile as other forms of olive oil, though, which is still beneficial from a heart health perspective. This super-mild-tasting olive oil is similar to avocado oil (which is also a super-healthy pick rich in oleic acid), but it costs less, Nielsen notes. 

If you're cooking at moderate temperatures (350 degrees Fahrenheit or lower), either type of olive oil will be suitable—though EVOO will pack more health benefits.

You can choose one over the other based on whether you want a pop of olive oil flavor to shine through (in which case, opt for EVOO) or not (in which case, opt for regular).

You already know that EVOO works wonders in your body—but what about on your body? Well, depending on your hair and skin type, you might just want to keep a bottle in your bathroom in addition to your kitchen.

No surprise here: The benefits you reap from a bottle of olive oil will depend on its quality.

When shopping for olive oil, you'll want to be conscious of olive oil fraud (it's a real thing, folks!). Investigations show that some companies label pure olive oil as "extra-virgin" to increase the price, while others cut their olive oil with soybean or sunflower oil in order to cut costs.

To ensure you're getting what you pay for, check the oil's label for details like the harvest date, types of olives used to produce the oil, and the exact harvest location, suggests Nielsen.

You'll also want to pay attention to its packaging. "Extra-virgin olive oil should be packaged in dark glass to help protect it from light," says Nielsen. Light causes the oil to oxidate, essentially stripping away some of its antioxidant benefits.

Choosing glass instead of plastic packaging is important. Plastic is lipophilic—in other words, it loves fat—and therefore the oil could potentially contain plastic chemicals13.

Another detail to confirm: Make sure there's no sediment at the bottom of the bottle, which also indicates your oil will oxidize more quickly. Once you've purchased an oil, follow these storage tips to preserve its benefits for as long as possible.