Medically reviewed by Elizabeth Barnes, RDN
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- Extra virgin olive oil is cold-pressed and has more nutrients than regular olive oil.
- Consuming extra virgin olive oil supplies your body with heart-healthy fats and antioxidants.
- Using extra virgin olive oil for roasting, sautéing, and frying is safe.
Extra virgin olive oil is cold-pressed, unlike regular olive oil. Its higher nutrient content may offer several health benefits.
How Do Olive Oil and Extra Virgin Olive Oil Differ?
There are three classes of olive oil: virgin olive oil, olive oil, and refined olive oil. These classes can be mixed and matched to create different types of olive oil.
Extra virgin olive oil falls under the “virgin olive oil” class, and it’s essentially unprocessed or crude olive oil. Rather than being treated with heat, it’s cold-pressed.
It’s considered top-grade olive oil, followed by regular olive oil and then refined olive oil. For that reason, it’s also the most expensive. It typically has a peppery, fruity, bitter flavor.
Regular or “pure” olive oil, on the other hand, is made with a combination of refined and extra virgin olive oil.
Refined olive oil is usually made from damaged olives whose oils do not taste very good. Therefore, they are heated, neutralized, bleached, and deodorized to improve the flavor. Then, they are combined with a small amount of virgin olive oil to make regular olive oil.
Light olive oil simply has more refined oil compared to regular olive oil, so the color and flavor are lighter.
What Nutrients Are in Extra Virgin Olive Oil?
One tablespoon (13.5 grams) of extra virgin olive oil contains:
- Calories: 119
- Fat: 12.6 grams
- Saturated fat: 16.4% of total fat
- Monounsaturated fat: 73.9% of total fat
- Polyunsaturated fat: 9.7% of total fat
- Vitamin E: 1.94 milligrams, or 13% of the daily value (DV)
- Vitamin K: 8.13 micrograms, or 7% of the DV
Extra virgin olive oil also contains phenolic compounds, which can lower inflammation and help prevent chronic disease, and small amounts of the antioxidants beta-carotene and lycopene.
What Are the Benefits?
Olive oil is a great source of unsaturated fatty acids, which are better for heart health than saturated fatty acids like those found in butter or dairy fat.
Consuming at least 0.5 tablespoons of olive oil per day can lower the risk of dying from cardiovascular disease (CVD). It also affects cancer, neurodegenerative diseases, and respiratory disease risk, particularly when it replaces margarine, butter, mayonnaise, and dairy fat.
Compared to regular olive oil, extra virgin olive oil has a slightly higher percentage of monounsaturated and polyunsaturated fats. These fats are associated with lower risk of coronary heart disease and better metabolic health amongst adults with type 2 diabetes.
Oleic acid, the main monounsaturated fatty acid found in extra virgin olive oil, is associated with improved insulin sensitivity when it replaces saturated fatty acids in the diet. Inulin sensitivity is crucial for blood sugar regulation.
Extra virgin olive oil is also a good source of vitamin E, an antioxidant that can help neutralize free radicals to prevent oxidative damage to cells. Oxidative damage is associated with various diseases, including CVD and cancer, so consuming antioxidants is important for disease prevention.
Phenolic compounds in extra virgin olive oil can help counter hypertension (high blood pressure) and improve lipid profiles.
Are There Any Drawbacks To Watch Out For?
Consuming healthy fats is important for overall health, but it's important not to miss out on other nutrients. For example, eating a diet low in carbs and high in fats leads to underconsumption of important foods like fruits, vegetables, whole grains, and legumes.
While extra virgin olive oil is a super-nutritious fat to include in your diet, it's important to also get enough protein, carbs, and fiber in your diet to promote overall health.
Can You Cook With Extra Virgin Olive Oil?
Extra virgin olive oil may be the most stable oil when heated because of its relatively low polyunsaturated fatty acid content.
This is important because when you heat oils, they can degrade and oxidize, producing compounds that may be harmful to health.
Extra virgin olive oil should be safe to use for roasting, sauteeing, and frying. You can also use it raw in salad dressings.

