Is Non-Virgin Olive Oil Still Healthy? The Facts on Refined Olive Oil

December 25, 2025 •

3 min read

In 2004, the FDA approved a health claim stating that olive oil—including blends of refined and virgin oil—is beneficial for heart health. This may come as a surprise to many who only associate the potent health benefits with unrefined extra-virgin varieties. The truth is more nuanced, with different olive oil grades offering distinct advantages for your diet.

Quick Summary

Refined, or non-virgin, olive oil retains heart-healthy monounsaturated fats despite its processing, making it a healthy cooking alternative with a higher smoke point than extra-virgin varieties.

Key Points

Fatty Acids: Non-virgin olive oil contains the same heart-healthy monounsaturated fats as extra-virgin olive oil.
Refining Impact: The refining process removes flavor compounds and antioxidants, but preserves the beneficial fatty acids.
Higher Smoke Point: Refined olive oil has a higher smoke point, making it suitable for high-heat cooking like frying.
Heart Health: Studies show that consuming either extra-virgin or regular olive oil can lead to improved coronary health.
Processed vs. Natural: While more processed than EVOO, non-virgin olive oil is a healthier choice than many other common seed oils extracted with chemical solvents.
Nutrient Loss: The refining process removes many of the anti-inflammatory polyphenols and antioxidants present in extra-virgin oil.
Cooking Choice: The best olive oil for cooking depends on the application, with EVOO for low heat and refined for high heat.

Understanding the Grades of Olive Oil

When you browse the oil aisle, you're faced with a variety of olive oil grades. The key distinction lies in the level of processing and refinement. Virgin and Extra Virgin Olive Oil (EVOO) are unrefined, meaning they are mechanically extracted from the olive fruit without the use of heat or chemical solvents. Non-virgin olive oils, which include 'Pure,' 'Light,' and 'Olive Oil' (a blend of refined and virgin oil), undergo a refining process.

The Refining Process Explained

Refining is an additional step taken to correct defects in lower-quality virgin oils, often involving high heat and filtration. This process removes impurities, neutralizes flavors, and reduces acidity, resulting in a milder, lighter-colored oil with a higher smoke point. The methods can include:

Degumming and Neutralization: Removing phospholipids and free fatty acids.
Bleaching: Heating the oil to lighten its color.
Deodorization: Using steam distillation to remove undesirable tastes and odors.

While these steps strip away many of the polyphenols and antioxidants found in extra-virgin varieties, they do not destroy the oil's foundational fatty acid profile.

Nutritional Comparison: Refined vs. Extra-Virgin

This is where the core of the health debate lies. The nutritional value is defined by what is lost and what is retained during processing. The primary health-promoting component in all olive oil is its high content of monounsaturated fatty acids (MUFAs), specifically oleic acid.

The Fatty Acid Profile

Both extra-virgin and refined olive oils contain a high percentage of heart-healthy monounsaturated fats. For example, a tablespoon of typical olive oil provides approximately 10 grams of MUFAs. When these healthy fats are used as a replacement for saturated and trans fats in your diet, they can help lower 'bad' LDL cholesterol and reduce the risk of heart disease. Studies, including one cited by the North American Olive Oil Association, found that participants who consumed either extra virgin or regular olive oil showed improved coronary health, with no significant difference attributed to the oil's grade.

The Antioxidant Divide

This is the most significant difference. Extra-virgin olive oil, being minimally processed, retains the highest levels of beneficial antioxidants and polyphenols. These compounds have strong anti-inflammatory properties and offer additional health benefits, such as fighting oxidative stress. The refining process substantially reduces these compounds in non-virgin oils.

The Role of Heat: Cooking with Different Olive Oils

Choosing the right olive oil for your cooking application is crucial. Refined olive oil excels in high-heat cooking due to its higher smoke point.

Olive Oil at Different Temperatures

Extra-Virgin Olive Oil: Best for low to medium-heat cooking or as a finishing oil on salads, dips, and bread, where its robust flavor and antioxidants are preserved.
Regular or 'Pure' Olive Oil: A blend of refined and extra-virgin oil, making it suitable for moderate-heat cooking like sauteing or roasting.
'Light' or Refined Olive Oil: Best for high-heat applications such as frying, baking, or grilling where a neutral flavor is desired and a higher smoke point is necessary.

Comparison of Olive Oil Grades


Feature	Extra-Virgin Olive Oil	Regular Olive Oil (Refined + Virgin)	Light/Refined Olive Oil
Processing	Cold-pressed, unrefined	Blend of refined and virgin oil	Highly refined, minimal virgin oil
Flavor	Strong, fruity, peppery	Milder, neutral	Very light, neutral
Antioxidants	Highest levels	Reduced levels	Significantly reduced levels
Smoke Point	Lower (best for low/med heat)	Medium	Higher (best for high heat)
Health Benefits	Superior antioxidant and heart health	Strong heart health benefits	Strong heart health benefits

Conclusion: Is Non-Virgin Olive Oil Still a Healthy Choice?

The short answer is yes. While extra-virgin olive oil offers the maximum health benefits due to its higher antioxidant content, non-virgin (refined) olive oil is still a very healthy cooking fat. It retains the same high levels of monounsaturated fatty acids that are responsible for significant heart health benefits. Furthermore, for high-heat cooking, refined olive oil is a superior and healthier choice compared to many other common seed and vegetable oils that are also chemically processed. Your best strategy is to use both varieties: extra-virgin for dressings and low-heat applications to maximize flavor and antioxidants, and a refined olive oil for higher-temperature cooking tasks.

This content is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional for dietary recommendations. For further information on oil processing and standards, you can visit the North American Olive Oil Association.

Frequently Asked Questions

Yes, studies have shown that non-virgin olive oil is heart-healthy. Like extra-virgin olive oil, it is rich in monounsaturated fats, which help lower bad cholesterol and reduce the risk of heart disease.

The main health difference is the antioxidant and polyphenol content. Extra-virgin olive oil has higher levels of these beneficial compounds, which have powerful anti-inflammatory effects. Non-virgin olive oil, while retaining healthy fats, loses most of these compounds during refining.

Yes, non-virgin olive oil, such as 'Light' olive oil, is well-suited for high-heat cooking like frying, roasting, and sauteing. The refining process increases its smoke point, making it more stable than extra-virgin olive oil at higher temperatures.

The refining process does not make the oil unhealthy. It removes some beneficial antioxidants and compounds, but the oil's fundamental profile of heart-healthy monounsaturated fats remains intact. It is still a much healthier option than many heavily processed seed oils.

'Light' olive oil refers to its lighter flavor and color, not its calorie count. All grades of olive oil contain roughly the same number of calories per tablespoon, as they are all 100% fat.

Refined olive oil is generally a healthier choice than many common vegetable and seed oils. Unlike these oils, which are often extracted with chemical solvents, olive oil is not, making its refinement process less harsh. It is also high in monounsaturated fats, which are healthier than the polyunsaturated fats often found in high amounts in vegetable oils.

Yes, for baking, refined or 'Light' olive oil is often a good choice. Its neutral flavor will not interfere with the other ingredients, and its higher smoke point makes it more stable during the baking process.

People might choose non-virgin olive oil for high-heat cooking due to its higher smoke point, for its neutral flavor profile that won't overpower a dish, or because it is typically more affordable than extra-virgin varieties.