Olive oil: types, benefits and how to use it in cooking

What types of olive oil are there?

The sales designation distinguishes them. Extra virgin olive oil is obtained directly from olives using mechanical methods and meets the strictest criteria in its category. Virgin olive oil is also obtained this way, but belongs to a different commercial category [1].

The product simply called “olive oil” is a blend of refined oil and virgin olive oil. Olive pomace oil combines oil obtained by processing olive pomace with oil obtained directly from olives [1]. None of these names denotes a brand, a specific origin or a medical effect.

If you want flavour for a salad or toast, try an extra virgin olive oil whose taste you enjoy. You can also use it in a slow-cooked stew. Your choice depends on taste, budget and how you cook.

What does olive oil provide?

The BEDCA composition database contains olive oil records. Monounsaturated fat, especially oleic acid, predominates in this oil. Its composition varies between oil types and harvests.

Component	General information	What to remember
Energy	It is a concentrated source of energy.	Measure the amount you serve.
Total fat	Olive oil is a fat.	Its composition varies by product.
Oleic acid	It is a monounsaturated fatty acid.	It predominates among its fatty acids.
Saturated fat	It is also present.	Its proportion varies between oils.
Polyunsaturated fat	It is also present.	Its proportion varies between oils.
Vitamin E	Olive oil provides it.	The amount varies by product.

Olive oil provides vitamin E; the amount varies by product.

EFSA’s safety assessment sets the upper limit for alpha-tocopherol at 300 mg/day (300,000 µg/day) for adults, including during pregnancy and breastfeeding [3]. This is not a recommended amount of oil and does not apply to people taking anticoagulants or antiplatelet medicines, those in secondary cardiovascular prevention, or people with vitamin K malabsorption [3].

EFSA sets limits of 50 mg/day (50,000 µg/day) at 4–6 months and 60 mg/day (60,000 µg/day) at 7–11 months [3]. After that, the limit is 100 mg/day (100,000 µg/day) at 1–3 years and 120 mg/day (120,000 µg/day) at 4–6 years. At 7–10 years it is 160 mg/day (160,000 µg/day). At 11–14 years it is 220 mg/day (220,000 µg/day), and at 15–17 years it is 260 mg/day (260,000 µg/day) [3]. These are limits for alpha-tocopherol from all food sources, not targets for oil consumption.

Extra virgin olive oil also contains phenolic compounds. Their concentration varies between oils and during storage.

Which olive oil benefits are supported by evidence?

In the reanalysis of PREDIMED, a Mediterranean diet supplemented with extra virgin olive oil was associated with fewer cardiovascular events than advice to reduce fat, among people at high risk [4]. The intervention changed several aspects of the diet. The result cannot be attributed to oil alone.

The original 2013 study was retracted after deviations from the randomisation protocol were identified. The 2018 paper re-estimated the effect using analyses that do not rely on assuming that everyone was randomly assigned; this is the version we cite [4]. The Mediterranean diet guide explains the overall dietary pattern.

The EU permits a health claim about olive oil polyphenols: they contribute to the protection of blood lipids from oxidative damage [5]. The claim may be used only if the oil contains at least 5 mg of hydroxytyrosol and its derivatives per 20 g of oil [5].

The label must state that the effect is obtained with 20 g per day [5]. This does not mean that every bottle can be claimed to prevent a heart attack.

For a comparison of the fats across your meals, see our guide to healthy fats. It explains where they are found beyond oil.

How much olive oil can you have in a day, and how do you measure it?

AESAN recommends using olive oil in the daily diet and adapting the amount to energy needs. Its guide gives 10 ml as an indicative serving, equivalent to one tablespoon [6]. This is a kitchen measure, not a dose for achieving a clinical effect.

Pour the tablespoon onto your plate or into a small container before adding it to the pan. If you are cooking for several people, count the total oil in the recipe and divide it among the servings. For other portion sizes, see the hand method.

The 20 g of oil per day in the EU claim is the condition for using that commercial message [5]. It does not mean that everyone should add that amount to what they already consume.

Can you cook and fry with olive oil?

Yes. We prefer olive oil for sautéing, stewing and frying. A review focused on its use for frying concludes that it generally performs as well as or better than refined vegetable oils [7]. The outcome depends on the oil, time, temperature and food.

The smoke point indicates when visible smoke appears. On its own, it does not sum up oxidation or frying quality. Avoid letting the oil smoke and remove burnt pieces; replace the oil if it darkens or smells bad.

Saving some oil for dressing lets you enjoy its flavour, but cooking with it is still an option. To compare cooking methods, see healthy cooking techniques.

How should you store it, and what should you look for on the label?

EU rules require the commercial category to be stated and advise storing oil away from light and heat [1]. Close the container after use and keep it away from windows and stovetops.

Check the best-before date and legal designation. If the container shows the harvest year, the rules allow this for virgin and extra virgin olive oil only when all its contents come from that harvest [1]. A recent date can help you choose, but on its own it does not guarantee the flavour.

Acidity used as a selling point does not tell you how the oil will taste. Try a small amount if you are looking for a mild or intense flavour. You do not need to buy a particular designation to use olive oil in cooking.

What we hear in consultations about olive oil

“If it’s healthy, I can pour it without measuring.” Oil is energy-dense. Measuring your usual amount once helps you see how much you use; you can then adjust your approach more thoughtfully.

“It has benefits raw; once cooked, it doesn’t.” Heating changes some compounds, but the fat does not disappear [7]. Use the oil to suit the dish and avoid letting it smoke.

“Extra virgin olive oil is more fattening than the others.” All these categories are oils and provide a similar amount of energy per gram. The amount served and the overall diet matter more than the name.