Olive oil grades describe how the oil was made and how pure it is, and that determines the best way to use each one. From least to most processed, the main grades are extra virgin, virgin, and refined (“light”).
The grades
| Grade | How it’s made | Best for |
|---|---|---|
| Extra virgin (EVOO) | Cold-pressed, lowest acidity, unrefined | Finishing, dressings, low–medium heat |
| Virgin | Pressed, slightly higher acidity | General cooking |
| Refined / “light” | Refined, neutral flavor, higher smoke point | Higher-heat cooking |
Flavor vs heat
Extra virgin is the flavorful, fruity one — best raw or at moderate heat where its character shines. Despite a common myth, its smoke point (roughly 375–410°F) is plenty for most sautéing. “Light” olive oil isn’t lower in calories; “light” refers to mild flavor and color, and its higher smoke point suits frying.
Frequently asked questions
Can I cook with extra virgin olive oil? Yes — it handles most sautéing; save the best bottles for finishing.
Is “light” olive oil lower calorie? No — “light” means mild flavor, not fewer calories.
How should I store olive oil? Cool, dark, and sealed; use within a few months of opening.