What is EVOO? Understanding Extra Virgin Olive Oil’s Grades and Benefits

Updated January 6, 2025

Extra virgin olive oil (EVOO) is more than just a cooking oil; it's a superfood that has more recently taken the culinary world by storm. Its distinct flavor profile and numerous health benefits have made it a staple in kitchens worldwide since the beginning of time, and for good reason. In this comprehensive guide, we'll explore the world of EVOO—what sets it apart from other types of olive oil, how it's produced, and why it's a must-have in your pantry.

We'll start by defining EVOO and examining the meticulous process behind its production, from the harvesting of the olives to the cold-pressing method that ensures the oil retains its natural goodness. You'll learn about the strict criteria that an olive oil must meet to be classified as extra virgin, and how this classification guarantees a superior taste and aroma profile.

Next, we'll compare EVOO to other grades of olive oil, such as virgin, refined, pure, and light, to help you understand the differences and make informed decisions when shopping for olive oil. We'll also take a closer look at the impressive array of health benefits that EVOO offers, thanks to its high content of monounsaturated fats, polyphenols, and vitamin E.

Whether you're a seasoned home chef or simply looking to elevate your meals with a high-quality ingredient, this article will provide you with all the information you need to appreciate and utilize EVOO to its fullest potential. 

What is EVOO?

Extra virgin olive oil (EVOO) is the highest quality olive oil available, known for its superior taste, aroma, and health benefits. In this section, we'll go over the definition of EVOO, explore the intricate process behind its production, and discover the unique sensory characteristics that set it apart from other types of olive oil.

Definition of EVOO

To be classified as extra virgin, an olive oil must meet strict criteria set by international governing bodies such as the International Olive Council (IOC) and the United States Department of Agriculture (USDA).

EVOO is derived from pure, cold-pressed olives without the use of chemical solvents or excessive heat. It must have an acidity level of no more than 0.8%, indicating its low free fatty acid content. 

Additionally, EVOO must pass a rigorous sensory evaluation by a trained panel of experts to ensure it possesses the desired taste and aroma profile, free from any defects.

How Is EVOO Made

The journey of EVOO begins with the careful harvesting of olives at their peak ripeness. The timing of the harvest is crucial, as it directly impacts the flavor and quality of the final product. Olives destined for EVOO are typically handpicked or mechanically harvested using gentle methods to prevent bruising or damage to the fruit. Once collected, the olives are swiftly transported to the mill to minimize the time between harvesting and pressing, thereby preserving their freshness and integrity.

At the mill, the olives undergo a cold-pressing process, which involves crushing the fruit to extract the oil without the use of heat or chemicals. This traditional method ensures that the oil retains its natural composition and protects its delicate flavors and aromas. Modern facilities often employ state-of-the-art centrifugation systems to optimize the extraction process while maintaining the oil's purity.

The absence of chemical refinement is a hallmark of EVOO production. Unlike refined olive oils, which are subjected to chemical solvents and high temperatures to remove impurities, EVOO remains unrefined, allowing it to retain its natural antioxidants, polyphenols, and other beneficial compounds. This commitment to maintaining the oil's integrity is what distinguishes EVOO from lower-grade olive oils and contributes to its superior health benefits.

EVOO's Distinct Taste and Aroma Profile

One of the most captivating aspects of EVOO is its unique sensory profile, which sets it apart from other types of olive oil. The flavor of EVOO can vary depending on factors such as the olive variety, terroir, and production methods, but there are some common characteristics that define its taste and aroma.

High-quality EVOO often boasts a fruity aroma reminiscent of fresh olives, with subtle notes of grass, herbs, or even green apples. On the palate, EVOO can be slightly bitter and pungent, with a pleasant, peppery finish that gently warms the back of the throat. These sensory attributes are indicative of the oil's freshness and the presence of beneficial polyphenols, which contribute to its health-promoting properties.

The complex flavor profile of EVOO makes it a versatile ingredient in the kitchen. Its robust taste lends itself well to a variety of culinary applications, from drizzling over salads and soups to using as a base for marinades and dips. When used in cooking, EVOO can enhance the flavors of dishes without overpowering them, making it a popular choice for Mediterranean and other cuisines that celebrate simple, high-quality ingredients.

Olive Oil Grades and Classification

Now that you have a solid understanding of what extra virgin olive oil (EVOO) is, it's time to explore the broader spectrum of olive oil grades and classifications. 

While EVOO stands at the pinnacle of quality, there are several other grades of olive oil, each with its own distinct properties and uses. Understanding the differences between virgin, refined, pure, and light olive oils will help you make informed decisions when selecting the best oil for your specific culinary needs. 

In this section, we'll explore the unique characteristics, production methods, and applications of each olive oil grade, empowering you to choose the most suitable option for your kitchen.

Virgin Olive Oil

One step below EVOO is virgin olive oil, which is also obtained through cold pressing without the use of chemical solvents. However, virgin olive oil is subject to slightly less stringent standards compared to EVOO. It is allowed to have a higher acidity level, with a maximum free fatty acid content of 2%.

During sensory evaluations, virgin olive oil may exhibit minor taste defects that would disqualify it from being labeled as EVOO. These defects can include slightly rancid, musty, or winey notes, but they must not be overpowering or significantly detract from the overall flavor profile. Despite these imperfections, virgin olive oil still possesses a pleasant taste and aroma, making it a suitable choice for cooking and baking.

Refined Olive Oil

Refined olive oil undergoes a chemical refining process to remove impurities, off-flavors, and excess acidity. Unlike EVOO and virgin olive oil, which are extracted through purely mechanical means, refined olive oil is treated with chemical solvents, such as alkali and activated charcoal, to neutralize undesirable compounds and improve its flavor and aroma. However, this process also strips away many of the oil's natural antioxidants, polyphenols, and other beneficial nutrients.

As a result, refined olive oil has a neutral taste and aroma profile, lacking the distinctive fruity and peppery notes found in EVOO and virgin olive oil. Its bland flavor makes it a popular choice for recipes where the taste of the oil is not meant to be a prominent feature, such as in baking or high-heat cooking. One advantage of refined olive oil is its higher smoke point compared to EVOO and virgin olive oil, making it more suitable for high-temperature cooking methods like frying and sautéing.

Pure or Classic Olive Oil

Pure olive oil, also known as classic olive oil, is a blend of virgin olive oil and refined olive oil. The proportions of each component can vary, but typically, pure olive oil contains a higher percentage of refined olive oil than virgin olive oil. The blending process allows producers to create a more affordable olive oil that still retains some of the flavor and aroma characteristics of virgin olive oil while benefiting from the milder taste and higher smoke point of refined olive oil.

Pure olive oil is a popular choice for everyday cooking, as it offers a balance between taste and affordability. It can be used in a variety of culinary applications, from sautéing and roasting to baking and marinades. However, due to its higher percentage of refined olive oil, pure olive oil may not offer the same level of health benefits as EVOO or virgin olive oil.

Light or Extra Light Olive Oil

Light or extra light olive oil is a highly refined product that undergoes an even more intensive refining process than regular refined olive oil. Despite its misleading name, light olive oil does not have fewer calories or a lower fat content than other olive oils. Instead, the term "light" refers to its neutral taste and color.

The extensive refining process used to produce light olive oil removes virtually all of the oil's natural flavor compounds, antioxidants, and color pigments. The resulting oil has a very neutral taste and aroma, making it nearly indistinguishable from other refined vegetable oils like canola or soybean oil. Light olive oil has a high smoke point, typically around 460°F (238°C), making it an ideal choice for high-heat cooking methods like frying, searing, and stir-frying.

While light olive oil may not offer the same health benefits as EVOO or virgin olive oil due to the removal of beneficial nutrients during the refining process, it still contains the same healthy monounsaturated fats found in all olive oils, making it a better choice than other refined vegetable oils.

Health Benefits of EVOO

Extra virgin olive oil (EVOO) is not just a delicious and versatile ingredient in the kitchen; it also offers a wide array of health benefits that make it a valuable addition to a balanced diet. 

In this section, we'll explore the various ways in which EVOO can support your well-being, from its heart-healthy monounsaturated fats to its potent antioxidant and anti-inflammatory compounds. We'll also dive into the latest scientific research that backs up these claims, helping you understand why EVOO is often considered a superfood.

Rich in Healthy Fats

One of the most significant health benefits of EVOO lies in its fatty acid composition. Unlike many other cooking oils that are high in saturated or polyunsaturated fats, EVOO is rich in monounsaturated fatty acids (MUFAs), particularly oleic acid. In fact, MUFAs make up approximately 73% of the total fat content in EVOO.

Numerous studies have shown that diets rich in MUFAs can have a positive impact on heart health. A meta-analysis of 32 cohort studies found that higher intakes of MUFAs were associated with a reduced risk of all-cause mortality, cardiovascular mortality, and stroke. Another study published in the American Heart Association Journal concluded that replacing saturated fats with MUFAs could help lower blood pressure and improve cholesterol levels.

The benefits of MUFAs extend beyond heart health. Research suggests that these healthy fats may also play a role in weight management, as they can help increase feelings of fullness and reduce overall calorie intake. Additionally, MUFAs have been shown to improve insulin sensitivity and blood sugar control, which is particularly important for individuals with or at risk of type 2 diabetes.

Packed with Antioxidants and Anti-Inflammatory Compounds

EVOO is not just a source of healthy fats; it also contains a variety of bioactive compounds that contribute to its health-promoting properties. Two of the most notable groups of compounds found in EVOO are polyphenols and vitamin E.

Polyphenols

Polyphenols are a class of antioxidants that have been extensively studied for their potential health benefits. EVOO is particularly rich in a group of polyphenols called phenolic compounds, which include oleuropein, hydroxytyrosol, and tyrosol. These compounds have been shown to possess strong antioxidant and anti-inflammatory properties, helping to protect the body against oxidative stress and chronic inflammation.

One of the most well-known phenolic compounds in EVOO is oleuropein, which has been the subject of numerous studies. A review published in Scientia Pharmaceutica highlighted the potential heart-protective, brain-protective, and anti-cancer effects of oleuropein, attributing these benefits to its antioxidant and anti-inflammatory actions.

Hydroxytyrosol, another key polyphenol in EVOO, has also been shown to have significant health benefits. A study by Visioli and colleagues found that supplementation with hydroxytyrosol improved markers of oxidative stress and inflammation in individuals with metabolic syndrome.

Vitamin E

In addition to polyphenols, EVOO is an excellent source of vitamin E, a fat-soluble antioxidant that plays a crucial role in protecting cell membranes from oxidative damage. Vitamin E exists in eight different forms, with α-tocopherol being the most biologically active and abundant form in EVOO.

Numerous studies have highlighted the potential health benefits of vitamin E, particularly in relation to heart health. A meta-analysis of interventional trials found that vitamin E supplementation was associated with a reduced risk of heart attack and stroke. Another study published in the Molecular Aspects of Medicine journal suggested that the antioxidant properties of vitamin E could help protect against age-related cognitive decline.

Potential Health Benefits of EVOO

The unique combination of healthy fats, polyphenols, and vitamin E in EVOO contributes to its wide-ranging potential health benefits. Let's take a closer look at some of the most noteworthy ways in which EVOO can support your well-being.

May Reduce Risk of Heart Disease

Heart disease is a leading cause of death worldwide, making the identification of heart-healthy dietary factors a top priority for researchers. Numerous studies have suggested that regular consumption of EVOO may help reduce the risk of heart disease through multiple mechanisms.

A large-scale study published in the New England Journal of Medicine found that a Mediterranean diet supplemented with EVOO significantly reduced the risk of major cardiovascular events compared to a low-fat control diet. The authors attributed these benefits to the anti-inflammatory and antioxidant properties of EVOO, as well as its ability to improve endothelial function and cholesterol profiles.

Another study published in the British Journal of Nutrition found that regular consumption of EVOO was associated with a reduced risk of coronary heart disease and stroke, even after adjusting for potential confounding factors such as age, sex, and lifestyle habits.

Helps Lower Inflammation 

Chronic inflammation is a key contributor to many chronic diseases, including heart disease, cancer, and autoimmune disorders. The polyphenols and vitamin E found in EVOO have been shown to possess potent anti-inflammatory properties, helping to reduce inflammation throughout the body.

A study published in the Frontiers in Pharmacology investigated the effects of EVOO polyphenols on markers of inflammation in individuals with metabolic syndrome. The researchers found that supplementation with EVOO polyphenols significantly reduced levels of pro-inflammatory cytokines and improved markers of oxidative stress.

Another study published in the Current Pharmaceutical Design journal highlighted the anti-inflammatory effects of oleocanthal, a phenolic compound found in EVOO. The authors noted that oleocanthal exhibited similar anti-inflammatory properties to ibuprofen, a commonly used nonsteroidal anti-inflammatory drug.

Provides Protection Against Oxidative Stress

Oxidative stress occurs when there is an imbalance between the production of reactive oxygen species (ROS) and the body's ability to neutralize them. Over time, this imbalance can lead to cellular damage and contribute to the development of chronic diseases. The antioxidants found in EVOO, particularly polyphenols and vitamin E, help protect the body against oxidative stress by neutralizing ROS and preventing cellular damage.

A study published in the Molecular Nutrition Food Research journal investigated the effects of EVOO consumption on markers of oxidative stress in healthy adults. The researchers found that daily consumption of EVOO significantly increased blood levels of antioxidants and reduced markers of oxidative stress compared to a control group.

May Help Prevent Certain Cancers

While more research is needed to fully understand the role of EVOO in cancer prevention, several studies have suggested that the polyphenols and other bioactive compounds found in EVOO may help protect against certain types of cancer.

A review published in PLoS One explored the potential anti-cancer effects of oleocanthal, a phenolic compound found in EVOO. The authors noted that oleocanthal exhibited anti-proliferative, anti-inflammatory, and pro-apoptotic properties, which could help inhibit the growth and spread of cancer cells.

Another study published in the journal Life investigated the potential anti-cancer effects of oleuropein, a key polyphenol in EVOO. The researchers found that oleuropein exhibited cytotoxic effects against several types of cancer cells, including breast, lung, and colon cancer cells.

Supports Brain Health and Cognitive Function

The Mediterranean diet, which is rich in EVOO, has been associated with a reduced risk of age-related cognitive decline and neurodegenerative diseases such as Alzheimer's. The neuroprotective properties of EVOO have been attributed to its high content of polyphenols and vitamin E, which help protect the brain against oxidative stress and inflammation.

A study published in the ACS Chemical Neuroscience journal investigated the effects of oleocanthal, a phenolic compound found in EVOO, on the aggregation of beta-amyloid, a protein involved in the development of Alzheimer's disease. The researchers found that oleocanthal helped inhibit the formation of beta-amyloid plaques, suggesting a potential role in the prevention or treatment of Alzheimer's.

Another study by Berr and colleagues explored the relationship between EVOO consumption and cognitive function in older adults. The researchers found that higher intakes of EVOO were associated with better performance on tests of verbal fluency, memory, and attention.

Cooking with EVOO

Extra Virgin Olive Oil (EVOO) is not only a healthful choice but also a versatile and delicious ingredient that can elevate your culinary creations. In this section, we'll explore the best ways to incorporate EVOO into your cooking, from low to medium-heat applications to finishing touches that will take your dishes to the next level.

Ideal for Low to Medium-Heat Cooking

One of the most common misconceptions about cooking with EVOO is that it's unsuitable for heat exposure. While it's true that EVOO has a lower smoke point than some other cooking oils, such as refined vegetable oils, it's still an excellent choice for low to medium-heat cooking methods.

Studies have shown that EVOO remains stable and retains its health-promoting properties even when heated to temperatures commonly used in cooking. A study published in the Journal of Agricultural and Food Chemistry found that EVOO maintained its antioxidant content and quality after being heated to 180°C (356°F) for 36 hours.

When cooking with EVOO at low to medium heat, you can use it for a variety of techniques, including:

1. Sautéing: EVOO is perfect for sautéing vegetables, garlic, and herbs to create flavorful bases for soups, stews, and sauces.
2. Roasting: Toss vegetables or meats with EVOO and your favorite seasonings before roasting in the oven for a delicious and healthy meal.
3. Stir-frying: While not as common in traditional stir-fry recipes, EVOO can be used for light stir-frying at lower temperatures to create Mediterranean-inspired dishes.
4. Poaching: Use EVOO to gently poach fish, eggs, or fruits for a delicate and flavorful result.

Enhancing Flavors in Cold Applications

One of the most popular ways to use EVOO is in cold applications, such as salad dressings, marinades, and dips. The robust, fruity flavor of EVOO can elevate even the simplest of dishes, making it a staple in Mediterranean cuisine.

When creating salad dressings, EVOO is often combined with an acid, such as lemon juice or balsamic vinegar, and seasoned with salt, pepper, and herbs like basil or oregano. The result is a bright, tangy dressing that perfectly complements fresh greens and vegetables.

EVOO is also an essential component of many classic marinades, such as Italian dressing or Greek ladolemono. These marinades typically combine EVOO with citrus juices, garlic, and herbs to create a flavorful base for grilled meats, fish, or vegetables. The fat content in EVOO helps to tenderize the food while infusing it with delicious flavor.

In dips like hummus, baba ghanoush, or olive tapenade, EVOO adds a luxurious texture and rich flavor that complements the other ingredients. These dips are not only delicious but also packed with the health benefits of EVOO, making them a nutritious addition to your meal plan.

Finishing Touches

One of the simplest and most effective ways to enjoy EVOO is by drizzling it over finished dishes. This technique allows you to appreciate the unique flavor profile of the oil while adding a beautiful visual element to your plate.

Some ideas for drizzling EVOO include:

1. Soups and stews: A small amount of EVOO drizzled over a bowl of soup or stew can add a rich, luxurious flavor and mouthfeel.
2. Grilled meats and vegetables: Drizzle EVOO over grilled steak, chicken, or vegetables to enhance their natural flavors and add a touch of Mediterranean flair.
3. Pasta dishes: Finish pasta dishes like spaghetti aglio e olio or penne arrabbiata with a generous drizzle of EVOO to create a silky, flavorful sauce.
4. Bread: Dip crusty bread into a small plate of EVOO mixed with balsamic vinegar, salt, and pepper for a simple and satisfying appetizer.

Smoke Point Considerations

While EVOO is a versatile cooking oil, it's essential to keep its smoke point in mind when using it in the kitchen. The smoke point of an oil refers to the temperature at which it begins to break down and produce smoke, leading to the formation of harmful compounds and unpleasant flavors.

The smoke point of EVOO can vary depending on factors such as the quality of the oil, its age, and its composition. On average, the smoke point of EVOO ranges from 350°F to 410°F (175°C to 210°C). This means that EVOO is suitable for low to medium-heat cooking methods but may not be the best choice for high-heat techniques like deep-frying or searing.

If you need to cook at higher temperatures, consider using a refined olive oil, which has a higher smoke point due to the removal of some of the natural compounds during the refining process. However, keep in mind that refined olive oils lack the distinct flavor and health benefits of EVOO.

To maximize the health benefits and flavor of EVOO, reserve it for low to medium-heat cooking, cold applications, and finishing touches. By doing so, you'll be able to enjoy the full potential of this incredible ingredient while supporting your overall health and well-being.

Choosing and Storing EVOO

To ensure that you're getting the most out of your Extra Virgin Olive Oil (EVOO), it's crucial to know how to select a high-quality product and store it properly. In this section, we'll discuss the key factors to consider when choosing EVOO, as well as the best storage practices to maintain its freshness, flavor, and health benefits.

Selecting High-Quality EVOO

Below are some tips for choosing a high-quality extra-virgin olive oil.

Look for Certification Labels

One of the most reliable ways to ensure that you're purchasing a high-quality EVOO is to look for certification labels from reputable organizations. These labels indicate that the oil has undergone rigorous testing and meets strict quality standards.

In the United States, the California Olive Oil Council (COOC) is a leading organization that certifies the quality and authenticity of olive oil produced in California. EVOO bearing the COOC seal has been tested and verified to meet the highest standards of quality and purity, ensuring that it is free from defects and adulteration.

The International Olive Council (IOC) is another respected organization that sets standards for olive oil quality and purity worldwide. EVOO with the IOC seal has undergone chemical and sensory testing to ensure that it meets the organization's strict criteria for extra virgin status.

The North American Olive Oil Association (NAOOA) is a third reputable organization that certifies the quality and authenticity of olive oil sold in North America. EVOO with the NAOOA seal has been tested for purity and quality, ensuring that it meets the organization's high standards.

Check Harvest and "Best By" Dates

Another important factor to consider when choosing EVOO is the harvest and "best by" dates. Unlike wine, which can improve with age, olive oil is best consumed fresh. As EVOO ages, it begins to lose its flavor, aroma, and health-promoting properties.

When shopping for EVOO, look for bottles that display the harvest date, which indicates when the olives were picked and processed. Ideally, you should choose an EVOO that was harvested within the past year to ensure maximum freshness and quality.

In addition to the harvest date, pay attention to the "best by" date on the bottle. This date indicates how long the EVOO will retain its peak flavor and quality, assuming it is stored properly. As a general rule, EVOO should be consumed within 12 to 18 months of the harvest date for the best taste and health benefits.

Opt for Dark Glass or Tin Containers

The container in which EVOO is stored can significantly impact its quality and shelf life. When selecting EVOO, choose bottles made of dark glass or tin, as these materials help protect the oil from light exposure.

Light can cause EVOO to deteriorate more quickly, leading to a loss of flavor and the development of off odors. Dark glass or tin containers act as a barrier, preventing light from penetrating the oil and causing damage.

Avoid purchasing EVOO in plastic bottles, as plastic can leach chemicals into the oil, affecting its taste and potentially compromising its health benefits.

Proper Storage Techniques

Below are some tips for storing extra virgin olive oil.

Store in a Cool, Dark Place

Once you've selected a high-quality EVOO, it's essential to store it properly to maintain its freshness and flavor. The ideal storage conditions for EVOO are in a cool, dark place away from heat and light.

Exposure to heat and light can cause EVOO to degrade more quickly, leading to a loss of flavor and the development of rancidity. To prevent this, store your EVOO in a pantry or cupboard away from direct sunlight and heat sources like stoves or ovens.

Avoid storing EVOO in the refrigerator, as the cold temperature can cause the oil to solidify and become cloudy. While this cloudiness will disappear when the oil returns to room temperature, repeated temperature fluctuations can negatively impact the oil's quality over time.

Keep Bottles Sealed and Air-Tight

When storing EVOO, be sure to keep the bottle tightly sealed when not in use. Exposure to air can cause the oil to oxidize, leading to a loss of flavor and health benefits.

If you purchase EVOO in a large tin or container, consider transferring smaller amounts into a dark glass bottle for everyday use, ensuring that the remaining oil is not exposed to air for extended periods.

Use Within 12-18 Months

To enjoy EVOO at its best, use it within 12 to 18 months of the harvest date. While properly stored EVOO may last longer, its flavor and health benefits will gradually diminish over time.

If you find that you're not using your EVOO quickly enough, consider purchasing smaller bottles more frequently to ensure that you're always using fresh oil.

EVOO: A Delicious Way to Invest in Your Health

Throughout this comprehensive guide, we've explored the remarkable world of extra virgin olive oil (EVOO) and discovered why it's a true superfood that deserves a place in every health-conscious kitchen. From its unique production process and stringent quality standards to its numerous health benefits and culinary versatility, EVOO stands out as a shining star among cooking oils.

We've learned that EVOO is not only a delicious ingredient but also a powerhouse of nutrition, boasting heart-healthy monounsaturated fats, potent antioxidants, and anti-inflammatory compounds. The wealth of scientific evidence supporting EVOO's role in reducing the risk of chronic diseases, such as heart disease, cancer, and cognitive decline, is a testament to its extraordinary health-promoting properties.

Moreover, we've discovered that EVOO is a versatile cooking oil that can elevate the flavors of a wide array of dishes, from low to medium-heat cooking to salad dressings, marinades, and finishing touches. By understanding the proper ways to select, store, and use EVOO, we can ensure that we're getting the most out of this exceptional ingredient.

In light of all the incredible benefits and qualities of EVOO, we encourage you to embrace this liquid gold and make it a staple in your daily diet. Whether you're drizzling it over a colorful salad, using it to sauté fresh vegetables, enjoying it with a slice of crusty bread, or taking it in capsule form, EVOO is a delicious and nutritious addition to any meal.

As with any dietary change, it's essential to consult with a healthcare professional to determine the best approach for your individual needs and health status. By incorporating EVOO into a balanced, Mediterranean-style diet rich in fruits, vegetables, whole grains, and lean proteins, you'll be well on your way to supporting your overall health and well-being.