How to cook olive oil

Information for olive oil in our free cooking ingredients collection.

Olive oil

If there is one oil that gourmands and nutritionists agree on, it is olive oil. Low in saturated fat and rich in heart-healthy monounsaturated fats and flavor, olive oil is an excellent addition to any kitchen and meal. Sometimes it is even referred to as the “king of oils”.

One of the first oils to be made by humans, olive oil is pressed from olives that are picked when their color turns to purplish black and their skin develops an oily sheen. The rich flavor of olive oil varies according to where the olives are grown and the type of tree that produces them. For example, Spanish olive oil has a strong, some would say overwhelming, flavor. Oils produced from California olive trees are said to have a mild, almost sweet flavor. Olive oil from Italy, however, is usually considered the best.

U.S. consumers can find a wide range of olive oils in supermarkets and specialty shops. Unrefined olive oil, which is less processed, is considered the most flavorful and has a greenish cast. Fresh, refined olive oil should have a sweet, somewhat nutty flavor and a golden color. A rule of thumb is that the more deeply colored the oil, the more flavorful it will be.

Olive oil is also graded by the International Olive Oil Council in these ways:

Extra virgin - Considered the finest olive oil, extra virgin is made without heat or solvents, from the first pressing of the olives. It is the most flavorful and the most expensive, and so it is most often used for seasoning.

Virgin - Also made without heat or solvents, virgin olive oil also comes from the first pressing of the olives. It is more acidic but has a less intense flavor than extra virgin. It is widely used in cooking.

Regular or pure - More subdued in flavor than virgin olive oil, regular (pure) olive oil is extracted with heat or solvent and may be made from pressed olives that have been washed and treated to extract more oil from them. This type of oil is often blended with virgin olive oil.

Light - Don’t be misled by the title, light olive oil has the same amount of calories and fat as regular olive oil. “Light” refers simply to color, fragrance, and flavor. Light olive oil also may be referred to as “mild”. Generally, this type of olive oil is dismissed by serious cooks. It does have the advantage of having the highest smoke point of all oils (468 degrees F).

How to cook olive oil

Generally, pressing and processing are done after the olives are collected in autumn. Shipments of freshly pressed olive oil begin arriving in specialty stores in the spring. Because most types of olive oil have a low smoke point, olive oil is not suited for deepfrying or sauteing. The best-tasting olive oil is the freshest.

Serving suggestions

Olive oil is best used in sauces, salad dressings, and marinades, where its flavor can be put to full advantage. Italian and Mediterranean cuisines take full advantage of olive oil’s robust flavor and health benefits.

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