HealthWhich Olive Oil is Best for Cooking?

Which Olive Oil is Best for Cooking?

Olive oil is very popular and present in almost every kitchen dish, from salad dressings to sautéing. Does this multifunctional oil have many benefits? In addition to extra virgin olive oil, there are many more types of olive oils to choose from. We use it for hair, for massage and cooking, etc. But do you know which olive oil is best for cooking? Let’s have a look.

Olive Oil

This is the liquid fat that comes out by pressing the whole olives. The taste can differ depending on where the olive trees are grown, when they are harvested, and how they are made. The color is dark green or golden, and the taste is buttery with a hint of pepper.

Why is Olive Oil so Popular?

Olive oil is one of the best cooking oils because it is very healthy.

Studies show that olive oil can help people avoid heart disease and diabetes. This isn’t the only good thing about olive oil. It can help moisturize your hair, fight against dandruff, and protect your skin. If that’s not good enough, it’s also perfect for you in omega-3 fatty acids, vitamin E, antioxidants, and more. If you too want to add it to your diet, you can consult a Nutritionist to know more benefits of it.

Types of Olive Oil

Extra Virgin Olive Oil

This olive oil is the most costly, but it is also the best quality. Compared to other forms of olive oil, extra virgin olive oil is the most unrefined and has the lowest acidity level. 

Olives are also a good source of antioxidants, minerals, and vitamins, and this kind contains the most. You can use extra virgin olive oil in salad dressings, drizzled over cold foods, or even used for bread dips, and it is often golden-green and imparts a particular flavor to your dish.

Virgin Olive Oil

Virgin olive oil comes in second to the extra virgin in terms of quality. Unrefined olive oil indicates that no chemicals or heat are utilized in the extraction process. Extra virgin olive oil has a slightly higher oleic acidity than virgin oil. 

You can use virgin olive oil for baking, regular cooking, and sautéing vegetables. 

Light Olive Oil

Light doesn’t mean that this oil has fewer calories or less fat in it. Light olive oil is a refined oil made with heat after the first pressing of virgin olive oil, and it has a golden yellow color instead of dark green. It lasts longer on the shelf and has a higher smoke point than other types of olive oil, but because it was heated, it lost some of its nutrients.

Refined Olive oil

Most grocery stores sell refined olive oil, which is also more affordable than virgin olive oil. In terms of vitamins, minerals, and flavor, it is far inferior to extra virgin or virgin olive oil. Antioxidants and anti-inflammatory characteristics found in virgin olive oil are absent, so you won’t detect any bitterness in the flavor. 

Unrefined Olive Oil

Unrefined olive oils are made without the use of chemicals or heat, and this makes them better. It can be washed, filtered, and drained. It is a blend of extra virgin olive oil refined. It is commonly used for hair and skin and is suitable for dandruff and massage. 

Which Olive Oil is Best for Cooking?

Most of the time, you should use olive oil only for pan-frying when used in cooking. If you want to deep fry, you can’t use this because it has a low smoke point and will get too hot and burn. You can use a particular type for different types of cooking, such as follows.

Light or Refined Olive Oil for Frying

On the other hand, extra virgin olive oil has a low smoke point of 375° F, even lower than refined or light olive oil. If you want to fry in olive oil, you should choose refined or light Olive Oil instead of extra virgin Olive Oil.

Extra Virgin Oil for Salad Dressing and Dipping

According to Marham extra virgin olive oil is the best choice when making dressings because it adds a strong peppery taste to the mix. Using good olive oil, even simple salad dressings can be better. Or, you could finish a simple Caprese salad with just a drizzle of the best extra virgin olive oil.

When serving olive oil as a side dish for dipping, choose the best extra virgin olive oil. Make sure you choose a variety that has good taste. It is also a good option for simple cooking in the kitchen if you can afford it.

Points to Consider While Choosing Olive Oil for Cooking

When you choose olive oil for cooking, consider these three things:


In general, a lighter, more neutral oil is best for cooking, and a richer oil is best for sauces and toppings, where you can taste its flavor.

Smoke Point

Vegetable oil is the best oil for sautéing, not olive oil. This is because vegetable oil has a higher smoke point than olive oil (and is less susceptible to burning than olive oil)

There’s no need to use olive oil when cooking with heat. 


Olive oil can be very pricey. Instead, use a less expensive oil with a neutral taste and a high smoke point to cook.

You can book an appointment through Marham with the best Nutritionist in Karachi to know whether olive oil is your suitable option or not. 


1. What is the best olive oil to use when cooking?

The best kind is extra-virgin olive oil (EVOO). It can help you lower your blood pressure and fight inflammation, raising your blood pressure.

2. Is it safe to use Extra virgin olive for cooking?

Olive oil’s smoke point ranges from 374 to 405 degrees Fahrenheit (190 to 207 degrees Celsius), which is safe to use for cooking.

3. Which is the right olive oil for cooking, virgin or extra virgin?

Extra virgin olive oil is better for you and tastes better, but it doesn’t imply you should use it in your cooking. Because of its lower smoke point, it burns considerably more readily than conventional extra virgin olive oil.

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