For many home cooks, the olive oil aisle can feel surprisingly complex. Labels go beyond origin or organic status, with terms like robust, smooth and cold-extracted raising questions. Understanding the different kinds of olive oils and how to use them can have a real impact on how everyday meals turn out.
Extra virgin olive oil
Known for its rich flavor, versatility, and health benefits, extra virgin olive oil or EVOO, comes from the first pressing of olives and is made without heat or chemical refining. This cold-extraction method preserves the natural flavors, color and nutritional properties of the olives, including heart-healthy fats and powerful antioxidants.
The International Journal of Molecular Sciences says that extra virgin olive oil has more polyphenols than refined olive oil, making it a popular choice for those looking to boost nutrient content in everyday meals. The taste of high-quality EVOO is distinctly described as a little fruity, slightly bitter and often finished with a peppery kick. Oils that taste metallic, flavorless or musty may have been overprocessed or are past their prime. When choosing an EVOO, pick one that stands for quality and flavor, like Laudemio Frescobaldi Extra Virgin Olive Oil.
According to Medical News Today, many people prefer a national brand of extra virgin olive oil, like Pompeian, over regular olive oil because it undergoes less processing, retains more natural antioxidants and vitamins and contains fewer added chemicals. Its fresher, more vibrant taste also makes it a favorite choice for those who want their ingredients to stand out.
Refined olive oil
Often labeled simply as olive oil, refined olive oil goes through additional processing to remove imperfections. This processing doesn’t change the oil’s basic structure, but it does affect taste, color and aroma. Refined olive oil is typically light in color or nearly colorless, and it usually has no strong smell or flavor.
While refining can enhance the shelf life or texture of many cooking oils, it tends to strip olive oil of the very qualities that make it distinctive: its flavor, color, antioxidants and healthy fats. As a result, refined olive oil often tastes flat and performs more like a standard vegetable oil. It works well in recipes that call for a neutral base, like cookies and cakes, but in many dishes, a more flavorful oil makes a bigger difference.
Light olive oil
Despite what the name suggests, light olive oil has nothing to do with calories or fat content. The term refers to the oil’s mild flavor, pale golden color and thinner texture. Unlike the bold, peppery character of extra virgin olive oil, light olive oil plays a more neutral role in the kitchen: subtle, almost invisible.
The difference between light olive oil and EVOO comes down to processing. Light olive oil is made from later pressings and undergoes heat and chemical treatment, which removes much of its flavor, color and nutritional value. But the upside is a higher smoke point and a longer shelf life, which makes it a practical pick for high-heat cooking, like a stir-fry, or baking, where you don’t want the oil to stand out.
It’s not meant to compete with extra virgin olive oil in terms of taste or health benefits. Extra virgin brings bold flavor and higher levels of natural antioxidants, while light olive oil trades those qualities for versatility, especially in recipes that benefit from a more neutral base.
Infused olive oils
The process of making infused olive oils involves blending high-quality extra virgin olive oil with natural flavors after the oil has been produced. The oils are gently warmed to help herbs, spices or citrus peel release their essence, kind of like steeping tea, but in oil.
The result is a smooth, balanced flavor that’s more subtle than some of the bolder infused or fused options. Some examples include garlic-infused olive oil, which adds depth to roasted vegetables or pasta, while something like a Tuscan herb oil can bring a salad or soup to life. These are finishing oils at heart, meant to enhance, not overpower. Just be sure to check the label, since not all infused oils use an extra virgin base.
Finding the right bottle
Exploring different kinds of olive oils is about building a new relationship with flavor. Knowing when and how to use them can turn even a simple meal into something layered and intentional. For those who spend time in the kitchen often, getting to know these oils isn’t just practical — it’s a way to cook with more curiosity, confidence and care.
Jennifer Allen is a retired professional chef and long-time writer. Her work appears in dozens of publications, including MSN, Yahoo, The Washington Post and The Seattle Times. These days, she’s busy in the kitchen developing recipes and traveling the world, and you can find all her best creations at Cook What You Love.