Extra Virgin vs. Regular Olive Oil: Which Is Actually Healthier?



Medically reviewed by Elizabeth Barnes, RDN

Extra virgin olive oil is cold-pressed and has more nutrients than regular olive oil.Credit: fcafotodigital / Getty Images
Extra virgin olive oil is cold-pressed and has more nutrients than regular olive oil.
Credit: fcafotodigital / Getty Images
  • 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.



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Recent Reviews


Natural disasters can be expensive. This is particularly true for those who own or have an interest in real estate.

Our tax laws provide some relief through casualty loss deductions and theft loss deductions. But what happens when someone pays to repair property they don’t legally own? This question is particularly relevant when parents continue to financially support their adult children by paying for property repairs after a disaster. Can they claim the casualty loss deduction on their own tax returns?

The recent case of Taylor v. Commissioner, T.C. Summary Opinion 2025-10 (March 3, 2025), addresses this situation and provides an opportunity to consider the ownership requirement for casualty loss deductions.

Facts & Procedural History

The taxpayer and his then-spouse acquired real estate in Texas in 1992. Following their divorce in 2000, the taxpayer-husband transferred his interest to his wife via a special warranty deed.

The taxpayer-wife died in 2007 and her minor daughters inherited the property. The taxpayer-husband was appointed guardian of the estate for his then-minor daughters.

The daughters reached adulthood by 2012, so the taxpayer-husband transferred the property to the children via a deed. When Hurricane Harvey struck in 2017, the property was owned by the taxpayer-husband’s now adult daughters. The taxpayer-husband did not live in the property in 2017.

The taxpayer-husband paid expenses to repair the damage to the property and he paid the insurance on the property. He claimed a $49,500 casualty loss deduction on his 2017 tax return for the damage.

The IRS conducted a tax audit and issued a Notice of Deficiency in 2021, determining a deficiency of $17,537 in federal income tax and an accuracy-related penalty under Section 6662(a). The IRS did not challenge the substantiation for the casualty loss deduction, as it normally does. Rather, it challenged the deduction on the basis of the taxpayer’s ownership of the property.

The taxpayer petitioned the U.S. Tax Court, challenging the IRS’s determination. The question for the court was whether the taxpayer-husband is entitled to a tax loss for the property that he used to own given that he paid for the repairs to the property.

About Casualty Loss Deductions

Section 165(a) of the tax code provides for a tax loss deduction for “any loss sustained during the taxable year and not compensated for by insurance or otherwise.” This is a very broad provision. This broad provision is then narrowed by specific limitations that are set out in the tax code.

Specifically, for individual taxpayers, Section 165(c) restricts deductible losses to three categories:

  1. Losses incurred in a trade or business
  2. Losses incurred in transactions entered into for profit, though not connected with a trade or business
  3. Personal losses arising from “fire, storm, shipwreck, or other casualty, or from theft”

The third category—personal casualty losses—enables taxpayers to deduct losses from sudden, unexpected events like hurricanes, floods, and fires. These deductions provide important tax relief for taxpayers facing significant financial setbacks due to disasters and other unexpected events.

The Ownership Requirement for Casualty Losses

While Section 165 itself doesn’t explicitly say that there is an ownership requirement, the courts have consistently held that only the owner of property at the time of a casualty can claim the resulting loss deduction. This judicial interpretation reflects the fundamental purpose of the casualty loss provision: to provide tax relief to those who have suffered an economic loss from damage to their property.

The leading case establishing this principle is Draper v. Commissioner, 15 T.C. 135 (1950), where the Tax Court denied a casualty loss deduction to a taxpayer who replaced his adult daughter’s property destroyed in a fire. The court held that since the taxpayer didn’t own the property, he couldn’t claim the deduction, regardless of his financial contribution to replacing the items.

This ownership requirement continues to be enforced in more recent cases. In Rogers v. Commissioner, T.C. Memo. 2019-90, the Tax Court reaffirmed that “a casualty loss deduction is authorized only when the claimant is the owner of the property with respect to which the loss is claimed.”

Paying for Someone Else’s Property Repairs

Many taxpayers voluntarily pay expenses for property they don’t own–particularly when helping family members. That is the situation in the Taylor case.

These payments might include:

  1. Parents paying repair costs for properties owned by their adult children
  2. Individuals paying expenses for properties owned by elderly parents
  3. Taxpayers contributing to repairs for damaged properties in their communities

When these payments are made out of generosity or family support, they generally do not create a deductible interest in the property for tax purposes. The IRS and courts consistently maintain that paying expenses for someone else’s property–regardless of the amount or reason–does not transfer the casualty loss deduction to the payer.

From a tax perspective, voluntary payments for property expenses are more akin to gifts than investments creating deductible interests. This principle applies even in cases where the taxpayer previously owned the property or has an emotional attachment to it.

The court in Taylor acknowledged that the taxpayer may have paid for the repairs to the damaged property. However, it found that these voluntary payments did not establish a deductible interest in the property under Section 165. The court noted that a tax deduction for a casualty loss for property is allocated to the person who owned the property and incurred the economic loss, not to those who voluntarily pay to repair it. Citing Draper v. Commissioner, the court reaffirmed that a taxpayer cannot claim casualty loss deductions for property owned by adult children, even if the taxpayer pays for expenses related to that property.

Exceptions to the Ownership Rule

While the general rule requires legal ownership for casualty loss deductions, tax law recognizes certain limited exceptions where non-title holders might claim such deductions. These exceptions generally involve taxpayers who have economic interests in the property despite not holding legal title:

  1. Equitable ownership – where a taxpayer is making payments under a contract to purchase property but hasn’t yet received formal title
  2. Leasehold interests – where a tenant has made substantial improvements to leased property
  3. Life estates and remainder interests – where the taxpayer holds a legally recognized partial interest
  4. Properties held in certain trust arrangements where the taxpayer maintains beneficial ownership

Taxpayers who wish to maintain tax benefits while supporting family members might consider alternative approaches based on these interests. With a little tax planning, such as converting a house to a rental property (rental property losses would fall under the business/profit-seeking categories of Section 165(c) rather than personal casualty losses), maximizing partial asset dispositions, etc., the taxpayer very well may be able to claim the casualty loss for property that they do not own. Suffice it to say that these approaches should be implemented with proper documentation and genuine economic substance to withstand IRS scrutiny.

The Takeaway

This case reiterates that a casualty loss deduction goes to the owner. The taxpayer has to own the property that suffered the damage. Simply paying for repairs or maintenance does not transfer the deduction to the payer, regardless of family relationships or previous ownership history. When supporting family members with property expenses, taxpayers should understand that these payments generally don’t create tax benefits. If tax considerations are important, alternative arrangements that maintain legitimate ownership interests should be established before a casualty occurs.

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