The Difference Between Extra Virgin, Cold-Pressed, and Refined Olive Oils

More Than Just Olive Oil

In Mediterranean kitchens, olive oil isn’t just a cooking ingredient - it’s a way of life. From drizzling over fresh bread to enhancing the simplest salad, olive oil captures the soul of European cuisine.
But walk down any grocery aisle, and you’ll see a confusing variety of labels: Extra Virgin, Cold-Pressed, Refined, Pure, Light.
What do they really mean? And more importantly - which one is the healthiest and most authentic?

At Pick and Get, we believe knowledge makes flavor richer. So, let’s break down the differences and help you choose the perfect olive oil for your kitchen - and your wellness.

1. Extra Virgin Olive Oil (EVOO): The Gold Standard of Purity

Definition:
Extra Virgin Olive Oil is the highest quality and least processed form of olive oil. It’s made purely from fresh olives - no chemicals, no refining, no heat.

How It’s Made:

• Olives are crushed mechanically (never chemically).

• The oil is extracted through a process called first cold pressing (below 27°C / 80°F).

• The result is a naturally flavorful oil with a deep aroma, rich color, and low acidity (below 0.8%).

Health Benefits:

• Rich in antioxidants and polyphenols that protect heart health.

• High in monounsaturated fats, which reduce bad cholesterol.

• Contains vitamin E and anti-inflammatory compounds beneficial for skin and digestion.

Flavor Profile:
Expect bold, fruity, peppery, or grassy notes - perfect for salads, dipping, and finishing dishes.

Best Choices:

• Partanna Extra Virgin Olive Oil (Sicily) - robust and peppery.

• Barbera Lorenzo No. 3 EVOO – smooth, elegant, and aromatic.

• Frantoia Sicilian EVOO – fruity and well-balanced.

These oils aren’t just condiments - they’re expressions of terroir (the region’s soil, sun, and tradition).

2. Cold-Pressed Olive Oil: The Method Behind the Magic

Definition:
The term cold-pressed refers to how the oil is extracted, not its grade. It means the olives were pressed mechanically without added heat, preserving natural nutrients and flavor.

Why It Matters:
Heat destroys delicate antioxidants and aromatic compounds. Cold-pressing keeps the oil’s chemistry intact, ensuring it retains its health benefits.

Did You Know?
All authentic Extra Virgin Olive Oils (like those from Italy, Greece, or Spain) are by definition cold-pressed - but not all cold-pressed oils qualify as extra virgin if they don’t meet strict purity and acidity standards.

In Short:

• Cold-pressed = extraction method

• Extra Virgin = quality grade

When both appear on the label - you’ve found a premium olive oil worth every drop.

3. Refined Olive Oil: The Industrial Alternative

Definition:
Refined olive oil is made by taking lower-grade or defective olive oils and processing them with heat, solvents, or chemicals to neutralize flavors and reduce acidity.

What You Lose:

• Most natural antioxidants and polyphenols

• The distinctive fruity flavor and aroma

• Some of the heart-healthy compounds found in extra virgin oils

What You Get:
A lighter, more neutral oil suitable for high-heat cooking - but with fewer health benefits.

Refined olive oil may be labeled as:

• “Pure Olive Oil” – usually a mix of refined and virgin oils.

• “Light Olive Oil” – lighter in taste, not calories!

Verdict:
Good for frying or baking when you don’t want a strong olive flavor - but not ideal for wellness-focused cooking.

4. Comparing the Three: Flavor, Nutrition & Use

5. The Health Perspective: Why Extra Virgin Wins Every Time

Science continues to confirm what Mediterranean families have known for generations — extra virgin olive oil is the foundation of long life and good health.

Research links EVOO consumption to:

• Lower rates of heart disease and stroke

• Improved gut health and digestion

• Reduced inflammation and oxidative stress

• Healthier cholesterol balance

Unlike refined oils, EVOO is alive - filled with natural compounds that nourish your body inside and out. It’s not just cooking oil; it’s a daily investment in wellness.

6. Choosing Authentic Olive Oil: Buyer’s Tips

When shopping, look for:

• “Extra Virgin” clearly stated on the label.

• Harvest or production date (fresh oil = better flavor).

• Origin labeling – Italy, Spain, or Greece are top producers.

• Dark glass bottle – protects from light and oxidation.

Avoid vague terms like pure or light - they often indicate refined blends.

Pick and Get Recommends:

• Partanna Sicilian Extra Virgin Olive Oil (Tin) – traditional, bold, and naturally cold-pressed.

• Barbera Extra Virgin Olive Oil – perfect balance of fruit and spice.

• Frantoia Italian Olive Oil – family-crafted, full-bodied, and elegant.

Each one delivers authenticity, nutrition, and that unmistakable Mediterranean soul.

Conclusion: Choose Authentic, Choose Wellness

Understanding olive oil labels isn’t just about flavor - it’s about making healthier, more informed choices.
Extra Virgin and Cold-Pressed oils are gifts from nature, crafted through tradition, patience, and purity. Refined oils may be convenient, but they can never match the depth, character, and vitality of the real thing.

At Pick and Get, we bring you the world’s most authentic European olive oils - so every meal can carry the essence of the Mediterranean: simple, natural, and full of life.