Is regular olive oil just as healthy as extra virgin olive oil?

November 24, 2025 •

4 min read

According to a 2023 study published in Nutrients, the superior antioxidant profile of extra virgin olive oil (EVOO) over refined versions is a critical factor for maximizing health benefits. This raises a vital question for many home cooks: Is regular olive oil just as healthy as extra virgin olive oil? While both offer healthy monounsaturated fats, the processing methods create significant nutritional differences.

Quick Summary

Extra virgin olive oil is healthier than its regular counterpart due to its minimal processing, which preserves more antioxidants like polyphenols. Regular olive oil is a refined blend with a milder flavor and higher smoke point, while still providing heart-healthy fats. The best choice depends on your cooking method and priority for maximum nutrients.

Key Points

Processing Defines Health: Extra virgin olive oil is unrefined and cold-pressed, preserving valuable antioxidants; regular olive oil is a refined blend that lacks most of these beneficial compounds.
Antioxidant Advantage: Extra virgin olive oil is rich in polyphenols and other antioxidants, offering superior anti-inflammatory and disease-fighting properties compared to its refined counterpart.
Heart Health Boost: While both types contain heart-healthy monounsaturated fats, EVOO's higher antioxidant content provides greater cardiovascular protection.
Cooking Matters: Regular olive oil has a higher smoke point, making it better for high-heat cooking, whereas EVOO's delicate compounds are best preserved in low-to-medium heat applications, dressings, and finishing.
Best of Both Worlds: Using EVOO for flavor-centric uses and regular olive oil for high-heat cooking is the most versatile and health-conscious approach for your kitchen.
Labeling is Key: Look for 'extra virgin' for the most health benefits; terms like 'pure' or 'light' on olive oil labels indicate a refined product with fewer nutrients.

Extra Virgin vs. Regular: The Core Differences in Processing

To understand the health disparities between extra virgin olive oil (EVOO) and regular olive oil, it is essential to first know how they are produced. The processing method is the primary driver of their differences in flavor, color, and nutritional profile.

The Creation of Extra Virgin Olive Oil

EVOO is the highest grade of olive oil and is produced using the simplest methods. It is an unrefined oil, meaning it is extracted from fresh olives solely through mechanical means, such as cold-pressing, without the use of high heat or chemical solvents. This gentle process preserves the oil's natural integrity, flavor, and, most importantly, its high concentration of beneficial bioactive compounds. EVOO's rich, fruity taste, low acidity, and higher levels of antioxidants like polyphenols and oleocanthal are a direct result of this minimal processing.

The Refining of Regular Olive Oil

Regular olive oil, often labeled simply as "olive oil" or "pure olive oil," is a blend of refined olive oil and a small percentage of virgin or EVOO. The refined portion of this blend is made from lower-quality olive oil that is treated with chemicals and heat to neutralize defects in flavor and acidity. While this process creates a more neutral-tasting oil with a higher smoke point, it also strips away most of the valuable antioxidants and volatile compounds that give EVOO its robust flavor and key health benefits. The result is an oil that is milder, lighter in color, and less nutrient-dense than its extra virgin counterpart.

The Antioxidant and Health Benefit Discrepancy

Both regular and extra virgin olive oil are excellent sources of heart-healthy monounsaturated fats, primarily oleic acid, which is known to help lower LDL ("bad") cholesterol. However, the presence of potent antioxidants is where EVOO truly pulls ahead in the health stakes.

Extra Virgin Olive Oil's Antioxidant Power

EVOO is rich in polyphenols, which are powerful antioxidants with strong anti-inflammatory properties. These compounds protect your cells from oxidative damage caused by free radicals, a key contributor to chronic diseases. Key antioxidants like oleocanthal and oleuropein are significantly more abundant in EVOO and have been linked to a reduced risk of cardiovascular diseases and certain cancers. A 2024 Harvard Health article notes that while EVOO's benefits have been studied extensively, no definitive studies have shown that refined oils offer the same magnitude of protective effects.

The Health Profile of Regular Olive Oil

Regular olive oil is not unhealthy, but it does lack the concentrated benefits of EVOO. The refining process removes most of the polyphenols and other compounds. While the monounsaturated fats remain, the anti-inflammatory and antioxidant properties are significantly diminished. This makes regular olive oil a decent alternative to saturated fats, but it does not provide the robust antioxidant boost that EVOO does.

A Comparison Table: EVOO vs. Regular Olive Oil


Feature	Extra Virgin Olive Oil (EVOO)	Regular Olive Oil (often labeled "Pure")
Processing	Cold-pressed; unrefined via mechanical methods only.	Blend of refined olive oil and some virgin oil. Refining uses heat and chemicals.
Flavor Profile	Rich, fruity, and robust, with hints of bitterness and pungency.	Mild and neutral flavor, lacking the distinctive taste of EVOO.
Nutrient Content	High in polyphenols, antioxidants, vitamin E, and vitamin K.	Lower in antioxidants and vitamins due to refining. Primarily contains monounsaturated fats.
Smoke Point	Lower smoke point (around 350-375°F / 175-190°C), best for low-to-medium heat cooking and finishing.	Higher smoke point (up to 446°F / 230°C), more suitable for high-heat cooking.
Health Benefits	Superior antioxidant and anti-inflammatory properties; linked to better heart health and disease prevention.	Provides healthy monounsaturated fats but lacks the polyphenol-driven benefits of EVOO.
Cost	Generally more expensive due to higher production standards and yields.	More affordable due to less rigorous production standards and higher yields.

Choosing the Right Olive Oil for Your Culinary Needs

The choice between EVOO and regular olive oil depends on your intended use. For applications where the oil's flavor and nutritional integrity are key, EVOO is the clear winner.

Best uses for Extra Virgin Olive Oil:

Salad dressings, marinades, and dips
Drizzling over finished dishes like pasta, roasted vegetables, or soups
Sautéing or lightly frying at low-to-medium heat

Best uses for Regular Olive Oil:

High-heat cooking, such as frying, baking, or roasting, where its higher smoke point is an advantage and its milder flavor won't overpower the dish
When a neutral, less dominant oil flavor is desired in a recipe
As a more budget-friendly alternative for everyday cooking where antioxidant content is not the top priority

Conclusion: The Final Verdict

In summary, while both extra virgin and regular olive oil offer healthy monounsaturated fats, extra virgin olive oil is definitively healthier due to its higher concentration of antioxidants, especially polyphenols, which provide additional anti-inflammatory and protective benefits. Regular olive oil, despite being less nutrient-dense, is still a healthier cooking fat than many alternatives and is better suited for high-heat applications due to its higher smoke point. For maximum health benefits, incorporate a high-quality EVOO into your diet for dressings and finishing, and use regular olive oil judiciously for cooking at higher temperatures. Ultimately, incorporating either into a balanced diet is a step towards better health, but EVOO offers a superior nutritional profile. For more information on dietary fats and their role in health, consult authoritative sources like the National Institutes of Health.

Frequently Asked Questions

Extra virgin olive oil (EVOO) is healthier because its minimal processing preserves more of the olive's natural antioxidants and anti-inflammatory compounds, offering superior health benefits.

No, regular olive oil is not unhealthy. It still contains heart-healthy monounsaturated fats and is a better choice than saturated fats. However, it lacks the high antioxidant content found in EVOO due to the refining process.

EVOO has a lower smoke point than regular olive oil, making it less ideal for high-heat cooking like deep frying. Overheating EVOO can degrade its beneficial compounds and affect its flavor. It's best used for low-to-medium heat cooking or drizzling.

EVOO is more expensive because it is made from the highest quality olives and involves a more delicate, unrefined cold-pressing process that yields less oil. Regular olive oil uses a refining process that is less costly and yields more oil.

Polyphenols are potent antioxidants found in high concentrations in EVOO. They combat oxidative stress, reduce inflammation, and are linked to protecting against chronic diseases like heart disease and certain cancers.

The term 'light' refers to the oil's flavor and color, not its caloric or fat content. 'Light' olive oils have been refined, resulting in a milder taste and lighter color, with fewer antioxidants than EVOO.

Extra virgin olive oil is the best choice for dressings and dips due to its rich, robust flavor and superior nutritional content. These uncooked applications allow you to fully appreciate its taste and health benefits.