Olive Oil 101
Olive oil is the default healthy cooking oil these days. No doubt, you’ve heard it’s good for you, but do you know why or the different kinds? Learn their benefits and when to use them.
Nutrition Info
All oils have about 120 calories and 14 grams of fat per tablespoon. With those high tallies, it’s always a good idea to measure precisely when cooking to avoid sneaking extra calories into your dishes. Olive oil is high in healthy monounsaturated fatty acids (MUFAs). MUFAs may help lower cholesterol when you swap them for the saturated fat in your diet (like using olive oil instead of butter). Olives are also rich in antioxidants called polyphenols, plant compounds with cancer-fighting properties.
Types of Olive Oil
Olive oil is commonly available in extra-virgin, virgin and light varieties. Extra-virgin oil comes from the first press of the olives; it has a low amount of acidity and is typically the most expensive. It has a green color and strong olive flavor, making it best for dipping bread or drizzling over salad and veggies (more usage tips below). Virgin oil is produced in a similar fashion to extra-virgin (from pressing already crushed olives) and it’s slightly more acidic.
Extra-virgin and virgin olive oils haven’t been refined (oils can be refined — or “processed” — by exposure to heat or chemicals). An oil just labeled “olive oil” may be a blend of refined and virgin oils. Light olive oil is often further refined to remove any color and flavor. Don’t be fooled by the word “light” — that refers to flavor and color only, not calories or fat (light olive oil has just as much as the other types).
Varieties of oils also have varying smoke points, which means you can heat certain types to a higher temperature before they start to smoke and burn. Extra-virgin and virgin oils have a much lower smoke point than refined olive oils. This means they’re not good for high-heat cooking — frying and stir-frying or even some extended sautéing. (Read up on the smoke points for oils.)
Storage and Uses
Store olive oil in a cool, dark place, away from direct sunlight or heat (your kitchen cupboard or pantry is perfect — as long as it’s not directly above the oven). Most olive oils have a shelf life of up to two years.
Since olive oil is high in calories, use it in small amounts at a meal. But since it’s so versatile, you can incorporate it in your diet in many small ways. I keep two bottles on hand — one full of extra-virgin oil for cold preparations such as salad dressings, dips, pesto or simple appetizers like marinated olives. I also keep a milder (and less expensive) bottle of olive oil around for sautéing or roasting chicken, veggies and fish.
Some good advice and tips.. How about some Vinegar 101!
Judy Johnson
Why do the cooks on the Food Network fry foods with EVOO? Some use EVOO with butter, why? Which olive oils are the best. Your cooks state use good olive oil.
I heard that Olive Oil was was real good to mix in with my dogs dry food. I would like to know your opinion?
have you heard that Tunisia is getting ready to launch their olive oil here in the US? with their climate conditions, i am really excited to taste their Mediterranean flavors! yay!
Hi Lorraine, I use olive oil for all of my cooking, even frying. I love it so much, and extra virgin olive oil is the most natural you can find without any heat processing. For more facts about olive oil and frying, check out this page:
http://www.olindaridge.com/Health-Resources/FAQs
The best olive oil is certified extra virgin. That means it has an acidity of less than 1%. The California Olive Oil Council certifies the best olive oil coming out of California, so you can be guaranteed of its quality and freshness. (http://www.cooc.com).
Rodney, I’ve heard about putting olive oil in cat food (wet) as it helps to give their hair a nice coat.
When cooking with olive oil, does the quality of oil used make a difference? Does the heat change it up so much it doesn’t matter?
By the way, Healthy Eats made an appearance on Tunisian Olive Oil Facebook page @ http://www.facebook.com/pages/Johnson-City-TN/Tunisian-Olive-Oil/68590872627?ref=ts.
The comment about extra virgin olive oil having “a green color and strong olive flavor” is misleading. Olive oils produced at the beginning of the harvest season are made from green olives, which have higher levels of the bitter alkaloids in them, and produce greener oils with sharper flavors. Oils produced from olives harvested later in the season are made with black olives, which have lower levels of the bitter alkaloids, and tend to be yellow/golden in color with milder flavors. Picking an olive oil is like picking a wine, taste a number of variaties until you find one (or more) that you like. Myself, I prefer early season green sharper oils.