What is the difference between virgin and extra virgin olive oil?

When looking for olive oils at your local grocery store or online, you will probably find a vast array of options. So how do you tell the difference between olive oils? The International Olive Oil Council (IOOC) has four categories of virgin olive oil that are based on taste, smell, and acidity. They are: extra virgin olive oil, virgin olive oil, ordinary virgin olive oil and lampate virgin olive oil.

The basic guidelines for an olive oil to be called a virgin olive oil are that the oil is obtained only by manual or mechanical means, and there are no alterations to the oil by any kind of chemical treatment. The focus here will be extra virgin olive oil and virgin olive oil.

Most people are familiar with the expression EVOO, thanks to TV’s Rachel Ray. Extra virgin olive oil is, by definition of the IOOC, a virgin olive oil with a free acidity of not greater than .8%, along with meeting the other requirements for virgin olive oil. This is the oil that many people use to add flavor to salad dressings or at the table to use to enhance the flavor of prepared foods.

Virgin olive oil has a free acidity of 2% and also meets the aforementioned requirements for a virgin olive oil. This is a good oil to use for brushing on to meat before cooking or when stir-frying or other high heat cooking methods. It is nearly as good as extra virgin but not as high priced, so it is much more versatile in its usability.

Besides the added flavor from these olive oils there are also health benefits. Olive oil is high in mono-unsaturated fat; when you are using these oils for your meal preparation, you can feel good about what you are serving. Both varieties add flavor; both are good for you. Use the one that fits your budget best, and enjoy!