What’s the Real Difference Between Regular, Virgin, and Extra-Virgin Olive Oil?

Whether we’re greasing our favorite sauté pan or making a quick vinaigrette, Americans love olive oil. According to one industry analysis, the United States olive oil market was valued at $3.13 billion in 2024 — and it’s expected to grow by more than 7% through 2030.

Given our esteem for this green giant, it’s unsurprising that olive oil options abound. Supermarkets and specialty food stores stock bottles from Spain, Italy, Greece, France, California, and beyond. Labels feature classifications like extra virgin and unrefined, and prices vary considerably by producer and category. 

So, what is extra-virgin olive oil, exactly? And how does it differ from regular or virgin olive oil? 

What is extra-virgin olive oil?

Extra-virgin olive oil is a plant-based oil that is made by cold-pressing whole olives to extract their juices without using any chemicals. It’s sometimes called unrefined to denote the lack of processing used to go from fruit (yes, olives are fruits) to bottle. 

“The process is simple but delicate,” explains Damian Primis, owner of Primis Imports, a company that focuses on specialty goods including olive oils. First, workers wash the olives, then crush and knead them, and eventually separate the oil from the rest of the pulp.

Olive oil is graded according to standards that are set by the International Olive Council in Madrid. To qualify as extra-virgin, the oil must come from the first cold press and have an acidity level of less than 0.8 grams per 100 grams of oil. It can’t have any off aromas or flavors, such as rubbery, musty, or rancid notes. “If you open that bottle and it smells grassy, fruity, or peppery — a good thing — you’re in business,” says Primis. 

How is extra-virgin olive oil different than regular, non-virgin olive oil? 

If a bottle is simply labeled “olive oil,” it contains some oil that was extracted and processed with heat and/or chemicals. It’s sometimes called refined olive oil to denote the processing used to neutralize any off flavors or aromas, and also might be labeled as “light” or “pure.” In contrast, extra-virgin olive oil is made without using heat or chemicals.

Olive oil is more acidic (between 3 to 4%) and less flavorful than extra-virgin olive oil, making it a better candidate for cooking than for drizzling onto a finished dish or using as a dip for crusty bread. Extra-virgin olive oil also generally contains more polyphenols, heart-healthy plant-based compounds, than regular or virgin olive oil.

Contrary to a common myth, you can absolutely cook with extra-virgin olive oil. Just avoid very high-heat methods of cooking, since its smoke point, which ranges from 350°F to 410°F, might cause it to burn when subjected to higher temperatures. You also may degrade some of the polyphenols at high heat.

What’s the difference between extra-virgin and virgin olive oil?

Like extra-virgin olive oil, virgin olive oil consists of the unadulterated juice of pressed olives, and is not refined.

It is slightly more acidic than extra-virgin olive oil, though, typically falling “somewhere between 0.8 and 2%, often due to the quality of the olives used or the conditions during processing,” says Primis. 

It might have minor flavor defects or taste “less vibrant” than extra virgin olive oil, says Giuseppe Federici, the author of Cooking With Nonna. (Note that these defects are simply about taste — virgin olive oil is perfectly safe to consume.) Whether you notice those differences depends on your palate, how you use the oil, and the flavors in your finished dish. “Virgin olive oil is still a great addition in the kitchen,” says Federici. 

Use extra-virgin olive oil when you can show off its flavor. Because extra-virgin is more delicately flavored and pricier than virgin olive oil, many cooks save the former for drizzling, dipping, and other applications where its nuances shine. 

“I tend to only use extra-virgin olive oil for finishing dishes,” says Ed Cotton, the chef of Leonetta restaurant in New York City. “Virgin olive oil is something I use in dressings and for cooking.” 

How to know if you’re buying extra-virgin olive oil

Look for those four words — extra-virgin olive oil — on the label to be sure what you’re buying is the real deal. Don’t be distracted by terms like “fresh-pressed” or “pure,” which aren’t regulated and don’t communicate the same information about how the oil was made.

Although there have been reports of olive oil fraud, the North American Olive Oil Association has said that the vast majority of extra-virgin olive oil imported into the U.S. is authentic. 

To be safe, you can look for a third-party certification such as the North American Olive Oil Association or the California Olive Oil Association. Even better, look for a harvest date. As with wine, the more details you’re able to find, the better.  

One common misperception is that extra-virgin olive oil is darker-hued than virgin or other olive oils. While processing can strip olive oil of its coloring, the shade that you see in the bottle is also affected by the type of olive and when it was harvested, among other factors. Besides, many olive oil bottles are dark green to keep the oil inside protected from light.

The best way to tell if the oil you’re considering is right for you is to taste it. So, if you’re able to find a shop that allows you to sample oils before purchasing, take them up on it.