What Is the Difference Between Virgin and Extra Virgin Olive Oil?

What’s the difference between virgin and extra virgin olive oil? While these two terms can be confusing, they indicate important distinctions in quality, flavor, and health benefits.

Explore what sets virgin and extra virgin olive oil apart, including how they are made, and learn why extra virgin olive oil stands out for its exceptional purity and nutritional benefits.

What is virgin olive oil?

Virgin olive oil is a premium, unrefined oil that is extracted exclusively using mechanical methods, avoiding high heat and the use of chemical solvents. 

This extraction process, known as cold-pressing, was traditionally accomplished with hydraulic presses but is now more commonly performed using centrifuges.

These cold-pressing methods effectively extract the oil content of olives while maintaining their natural aromas, flavors, and essential nutrients, including polyphenols, vitamin E, and monounsaturated fatty acids (MUFAs).

While virgin olive oil retains many of the olives’ beneficial compounds, its concentrations are lower than those of extra virgin olive oil. As a result, it has a milder flavor, making it a more versatile cooking option that won’t impart strong flavors to dishes.

Watch the video below to learn more about the difference between virgin and extra virgin olive oil.

What is extra virgin olive oil?

Extra virgin olive oil (EVOO) is considered the highest-quality olive oil available and is also made using cold extraction.

However, EVOO is produced under more rigorous quality standards than virgin olive oil, leading to an exceptional nutrient profile that contributes to its robust, peppery flavor and low acidity.

While EVOO has a relatively high smoke point and can be used as a cooking oil, recent research shows that its beneficial compounds degrade significantly with heat. 

According to a study published in Antioxidants, even at low heat, EVOO’s antioxidant capacity declined by as much as 50 percent after just ten minutes of frying.

For this reason, EVOO is best used raw in salads, cold dips, or drizzled over finished dishes if you want to enjoy its full spectrum of nutritional benefits.

What is the difference between virgin and extra virgin olive oil?

The difference between virgin and extra virgin olive oil lies primarily in quality.

The International Olive Oil Council (IOC) guidelines state that virgin olive oil can have a free acidity of up to two percent and may show minor sensory defects. 

This indicates that the olives used don’t need to be in perfect condition or pressed as promptly as those used for extra virgin olive oil.

In contrast, extra virgin olive oil must be made from premium-grade olives, achieving a free acidity of no more than 0.8 grams per 100 grams and no sensory defects. 

Consequently, extra virgin olive oil stands out as the superior choice for flavor and health benefits, meeting the highest standards for production above all other olive oils.

4 benefits of olive oil

While extra virgin olive oil may offer more potent antioxidant properties than virgin olive oil, both varieties are highly nutritious, especially when compared to regular olive oil.

Here are four incredible health benefits of virgin and extra virgin olive oil.

1. Anti-inflammatory effects

Olive oil’s phenolic compounds can help reduce inflammation by protecting cells against oxidative stress. This may be beneficial for individuals with inflammatory health issues such as arthritis and cardiovascular disease.

In fact, research published in Nature found that oleocanthal, a phytonutrient found in fresh-pressed olive oil, exhibits natural anti-inflammatory properties similar to ibuprofen, a commonly used pharmaceutical pain reliever.

2. Supports cardiovascular health

Olive oil is renowned for its cardioprotective properties, primarily due to its rich content of MUFAs and polyphenols. 

These nutrients have been linked to better heart health due to their potential to reduce inflammation, support balanced cholesterol levels, and improve blood pressure and blood vessel function.

Furthermore, olive oil is also an excellent source of vitamins E and K, which help protect blood vessels from oxidative damage and support proper blood clotting.

3. Promotes metabolic health 

“Healthy fats found in extra virgin olive oil can help improve insulin sensitivity and blood sugar regulation, which is crucial for preventing metabolic disorders,” explains Dr. Berg.

According to research published in Clinical Nutrition, consuming EVOO for one month improved fasting blood glucose, body weight, and oxidative stress markers in individuals with prediabetes and obesity.

4. Supports cognitive function 

Oleic acid, which constitutes more than half of extra virgin olive oil’s lipid content, is vital in maintaining brain health. 

This health-promoting MUFA has been found to support cell membrane integrity and facilitate the formation of new neurons.

Evidence published in Nutrients found that a higher dietary intake of oleic acid was significantly associated with better memory and overall cognitive performance, particularly in older adults.

How to choose healthy olive oil

For the healthiest olive oil, opt for extra virgin varieties that are certified organic and free from genetically modified organisms (GMOs). 

It’s also best to avoid vague labels stating olive oil, pure olive oil, or light olive oil, as these products often contain refined olive oil or blends.

Choose oils labeled cold-pressed or cold-extracted to ensure they were extracted without heat, which preserves their natural compounds. 

Additionally, unfiltered options contain more polyphenols and flavor, and for optimal freshness, look for a recent harvest date, as olive oil can degrade over time.

The oil’s container can also affect its purity and safety. The best olive oils are packaged in dark glass bottles, which help protect the oil from light and oxygen, both of which can rapidly degrade its quality.

Avoid plastic bottles, as they can increase the oil’s exposure to phthalates, a persistent chemical used to soften plastics. Phthalates can leach into the oil and are known to disrupt hormonal balance and negatively impact reproductive functions.

Data published by Environmental Health News (EHN) shows that many popular olive oils, especially those sold in plastic bottles, contained detectable levels of phthalates, with the highest concentrations reaching 6092 parts per billion (ppb).

For context, according to U.S. Environmental Protection Agency (EPA) guidelines, this level exceeds the maximum limit for certain phthalates in drinking water by more than 1000 times.

Finally, a high-quality extra virgin olive oil should have a fresh, vibrant aroma and a taste with subtle bitterness or peppery notes, signifying a high polyphenol content.

FAQ

Sources

1. https://www.mdpi.com/2076-3921/9/1/77 
2. https://www.internationaloliveoil.org/olive-world/olive-oil/ 
3. https://pubmed.ncbi.nlm.nih.gov/16136122/ 
4. https://www.sciencedirect.com/science/article/pii/S0261561423002121 
5. https://www.mdpi.com/2072-6643/13/2/284 
6. https://www.ehn.org/phthalates-olive-oil-2668246086.html 
7. https://www.epa.gov/ground-water-and-drinking-water/national-primary-drinking-water