The Difference Between ‘Extra Virgin’ and ‘Pure’ Olive Oil and When to Use Each

Walk down any grocery aisle and you’ll see dozens of olive oils, each labeled differently - extra virgin, pure, light, and more.
But what do these terms really mean? If you’ve ever wondered which one is best for cooking, dressing, or dipping, this simple guide will help you make the right choice.

1. What Makes Extra Virgin Olive Oil Special

Extra virgin olive oil (EVOO) is the highest quality and least processed form of olive oil. It’s made by cold-pressing olives without using heat or chemicals.

This gentle process preserves the oil’s natural antioxidants, nutrients, and full flavor - giving it a deep, fruity aroma and a slightly peppery finish.

Best for:

• Salad dressings and marinades

• Drizzling over cooked vegetables or pasta

• Dipping bread

• Finishing dishes for extra flavor

Think of EVOO as a finishing touch - it enhances dishes rather than hiding behind them.

2. What “Pure” Olive Oil Actually Means

Despite the name, “pure” olive oil isn’t necessarily purer than extra virgin.
It’s actually a blend of refined olive oil and a small portion of extra virgin to improve flavor. The refining process uses heat or filtration to remove strong tastes or imperfections.

The result is a milder, lighter oil with a higher smoke point, meaning it can handle more heat before burning.

Best for:

• Sautéing or pan-frying

• Roasting vegetables

• Baking recipes that call for oil

• Everyday cooking where you don’t want a strong olive taste

Pure olive oil offers versatility - it’s ideal when you need gentle flavor and high heat stability.

3. How to Choose the Right One

It’s not about one being “better” - it’s about using the right oil for the right purpose.

A smart kitchen often keeps both types - one bottle for cooking, one for flavor.

4. How to Store Olive Oil

To preserve freshness, store olive oil in a cool, dark place away from sunlight or heat. Use within 12–18 months of opening for the best taste.

Avoid keeping it near the stove - heat breaks down the delicate flavors and nutrients.

5. Final Tip: Always Look for Authenticity

When shopping, check the label for details like:

• “Cold-pressed” or “First pressing”

• “Product of Italy, Spain, or Greece”

• Seals such as DOP or PDO, which indicate genuine regional origin

These signs ensure you’re getting the real European quality your dishes deserve.

Final Thoughts

Extra virgin and pure olive oils each have their own strengths.
Use extra virgin for its depth and freshness, and pure olive oil when you need something neutral and heat-friendly.

With both on your shelf, you’re ready to cook like a true Mediterranean chef - one dish at a time.