The best way to choose extra virgin olive oil is to consider four things: quality, freshness, flavor, and how you plan to use it. Start with a properly classified extra virgin olive oil, then look for useful information about origin, freshness, and production when available. After that, choose a flavor and intensity that fit your palate and the food you are preparing.
For bread dipping and finishing, flavor may be the most important consideration. For salad dressings, think about how the oil will pair with the vinegar and other ingredients. For roasting, grilling, and everyday cooking, choose an extra virgin olive oil whose flavor complements the finished dish.
At Midtown Olive Oil, customers can compare oils side by side before choosing. This guide explains the same factors that can help you choose an olive oil you will actually enjoy using.
Quick Guide: Which Olive Oil Should You Choose?
| How You'll Use It | What to Look For |
|---|---|
| Bread dipping | A fresh EVOO with a flavor and intensity you enjoy on its own |
| Salad dressing | EVOO, fused or infused olive oil that complements the vinegar and other ingredients |
| Finishing pasta, soup or vegetables | A flavorful EVOO that remains noticeable after it is added |
| Marinades | EVOO or flavored olive oil matched to the protein, vegetables, and vinegar |
| Roasting and sautéing | A quality EVOO with a flavor appropriate for the dish |
| Grilling | EVOO or flavored olive oil that complements grilled meat, seafood, or vegetables |
| Baking | A mild EVOO for versatility or a flavored oil when the recipe benefits from it |
| Neutral flavored cooking | A lighter-tasting olive oil when you do not want a pronounced olive flavor |
What Is Extra Virgin Olive Oil?
Extra virgin olive oil, or EVOO, is a recognized grade of virgin olive oil produced from olives using mechanical or other physical processes rather than chemical refining. According to the International Olive Council, extra virgin olive oil must meet specified chemical and sensory requirements, including free acidity of no more than 0.8 grams per 100 grams.
Meeting the extra virgin standard does not mean every EVOO will taste the same.
Flavor and aroma can vary according to factors such as:
- Olive variety or cultivar
- Growing region
- Climate
- Ripeness at harvest
- Harvest timing
- Milling and production practices
- Storage
- Freshness
Depending on the oil, you might notice flavors or aromas that seem grassy, green, fruity, floral, herbaceous, buttery, bitter, peppery, mild, or robust.
Bitterness and a peppery sensation are not automatically flaws. They can be normal sensory characteristics of extra virgin olive oil.
What Makes a Premium Extra Virgin Olive Oil Special?
"Extra virgin" is an established olive oil grade. Terms such as "premium" and "Ultra Premium" are not separate official International Olive Council grades.
That distinction matters. When an olive oil is described as premium, the useful question is not simply whether the word appears on the label. Instead, ask what additional information or standards support the description.
Useful information may include:
- Country or region of origin
- Olive variety
- Crush or harvest date
- Chemical testing
- Sensory assessment
- Free fatty acidity
- Peroxide value
- Polyphenol or biophenol measurements
- Production requirements
- Storage and transportation practices
Midtown uses the term Ultra Premium Extra Virgin Olive Oil for EVOOs selected according to additional production, storage, transportation, testing, chemistry, and sensory requirements.
Many Midtown EVOO product pages also provide details such as country of origin, crush date, intensity, chemistry measurements, and sensory panel results. This gives customers more information to compare than a marketing phrase alone.
Explore Midtown's Ultra Premium Extra Virgin Olive Oils
What Should I Look for When Comparing Extra Virgin Olive Oils?
A good EVOO comparison looks at the complete picture rather than relying on one number, phrase, or package design.
1. Is It Extra Virgin?
Start with the recognized grade. Extra virgin olive oil must meet chemical and sensory requirements established for that category.
2. Is Freshness Information Available?
A harvest date, crush date, best-by date, or other production information can provide useful context. Freshness matters because olive oil does not improve simply by aging.
3. Where Was It Produced?
Country, region, and olive variety can help explain differences in aroma, flavor, and intensity. Origin alone, however, does not guarantee quality.
4. Is Testing Information Available?
Some producers and retailers provide chemistry or sensory testing results. This information can help provide a more detailed picture of the oil, particularly when the values are explained rather than used simply as marketing language.
5. Has the Oil Been Protected From Heat, Light and Oxygen?
Even a well-produced oil can lose quality when stored improperly. The North American Olive Oil Association's storage guidance identifies heat, oxygen, light and age as important factors that affect olive oil quality.
6. Do You Like How It Tastes?
This is easy to overlook. A technically excellent EVOO may still be too mild, bitter, fruity, or peppery for your personal taste.
The right choice should meet quality standards and work for the way you cook and eat.
What Is the Best Extra Virgin Olive Oil for Dipping Bread?
The best EVOO for dipping bread is a fresh, well-made extra virgin olive oil with a flavor and intensity you enjoy tasting on its own. Bread has a relatively neutral flavor, making it an easy way to notice differences among olive oils.
If you prefer a softer olive flavor, start with a mild or medium EVOO.
If you enjoy pronounced fruitiness, bitterness, or a peppery finish, try a more robust EVOO.
There is no single olive variety that is universally best for bread dipping. One person may prefer a smooth, fruit-forward EVOO while another may prefer a greener, more pungent oil.
How Do You Make a Simple Olive Oil Bread Dip?
A flavorful EVOO can be served by itself, or you can add:
- Freshly cracked black pepper
- Sea salt
- Fresh or dried herbs
- Garlic
- Grated Parmigiano Reggiano
- A complementary balsamic vinegar
Flavored olive oils can also work well for dipping.
Midtown's Tuscan Herb Extra Virgin Olive Oil, for example, combines oregano, rosemary, marjoram, and garlic flavors and is recommended as a savory bread dipper.
What Is the Best Olive Oil for Salad Dressing?
Extra virgin olive oil is an excellent base for salad dressing because the oil's flavor becomes part of the finished vinaigrette. Instead of choosing the oil and vinegar separately, think about the flavor of the entire dressing.
For a Classic Vinaigrette
Start with EVOO and balsamic or another vinegar. Then add ingredients such as Dijon mustard, salt, pepper, garlic, shallots, or fresh herbs.
For a Bright, Fresh Dressing
Try a citrus-forward fused or infused olive oil with a white balsamic or another lighter fruit- or herb-forward vinegar.
For a Savory Dressing
Garlic and herb-flavored olive oils can work well with traditional, herbaceous, or complementary balsamic vinegars.
For a Sweet and Savory Salad
A fruit-forward balsamic can add acidity and sweetness while the EVOO contributes body and richness.
Midtown also offers recommended oil and balsamic combinations for customers who want a starting point.
Explore Midtown Olive Oil Perfect Pairings
What Is the Difference Between Dark and White Balsamic for Pairing?
Both dark and white balsamic vinegars can be paired with olive oil, but their flavor profiles, intensity, and color can make them better suited to different dishes.
Dark balsamic is often a natural fit for richer vinaigrettes, glazes, meats, cheeses, roasted vegetables, and dessert applications.
White balsamic can be especially useful when you want acidity and flavor without significantly darkening the finished dish.
Depending on the flavor, white balsamic can work particularly well with:
- Light vinaigrettes
- Seafood
- Chicken
- Fruit salads
- Grilled vegetables
- Marinades
- Sauces
- Glazes
There is no universal oil and vinegar pairing that works for every recipe. Consider the flavor of both ingredients and the food they will accompany.
Explore Midtown's White and Rosé Balsamic Vinegars
Is "First Cold Pressed" Olive Oil Better?
No. The phrase "first cold pressed" is not a useful way to determine that one extra virgin olive oil is better than another.
The terminology comes from older olive oil production methods that relied on hydraulic presses. Modern production generally uses crushing followed by centrifugation rather than literal pressing.
Instead of selecting an EVOO based on that phrase alone, compare factors such as:
- Recognized grade
- Freshness
- Origin
- Olive variety
- Testing information
- Storage
- Flavor
Can You Cook With Extra Virgin Olive Oil?
Yes. Extra virgin olive oil can be used for many everyday cooking methods, including sautéing, roasting, grilling, baking, marinades, and sauces. EVOO does not have to be reserved only for salad dressing, dipping, or finishing.
UC Davis Food Quality's Olive Oil Myths and Facts explains that olive oil can perform well during cooking and that the idea that olive oil should not be cooked with because of a low smoke point is a misconception.
A practical question is: How much olive flavor do you want in the finished dish?
For roasted vegetables, pasta, marinades, soups, grilled foods, and many savory dishes, the flavor of EVOO can be an advantage.
For recipes where you want very little olive flavor, a milder EVOO or lighter-tasting olive oil may be more appropriate.
Shop Ultra Premium Extra Virgin Olive Oils
Is Extra Virgin Olive Oil Good for Grilling?
Yes. EVOO can be used in marinades, brushed onto ingredients before grilling or added as a finishing oil after cooking.
Match the intensity of the oil to the food.
A more robust EVOO may complement foods such as:
- Steak
- Lamb
- Mushrooms
- Potatoes
- Hearty vegetables
A milder or fruitier EVOO may complement:
- Chicken
- Fish
- Shrimp
- Zucchini
- Delicate vegetables
Flavored olive oils can also add another layer of seasoning. Depending on the recipe, garlic, herb, citrus, chili, or smoked olive oils can be matched with meat, seafood, or vegetables and paired with a complementary balsamic vinegar.
Does "Light Olive Oil" Have Fewer Calories?
No. "Light" or "extra light" olive oil does not mean lower in calories. The term generally refers to a lighter flavor, aroma, or color.
The North American Olive Oil Association explains that light olive oil does not contain fewer calories. UC Davis also notes that "light" refers to olive oil that has undergone refining that removes much of its color, flavor, and aroma.
Light-tasting olive oil has a more neutral flavor than extra virgin olive oil. That can make it useful when you want olive oil without a pronounced EVOO taste, but it should not be interpreted as a reduced-calorie product.
What Is the Difference Between Fused and Infused Olive Oil?
Fused and infused olive oils both provide additional flavor, but the flavor is incorporated differently.
What Is Fused Olive Oil?
With a whole fused olive oil, fresh olives and another fresh ingredient are crushed together during production.
Depending on the oil, that second ingredient might include:
- Lemon
- Blood orange
- Rosemary
- Fresh peppers
Midtown's Whole Fused Olive Oils are produced using this type of process.
What Is Infused Olive Oil?
An infused olive oil starts with olive oil and incorporates another flavor through an infusion process.
Common flavor profiles include:
- Garlic
- Herbs
- Mushroom
- Chipotle
- Truffle-inspired flavors
Infused oils can simplify recipes because some of the desired seasoning is already incorporated into the oil.
Is Fused Olive Oil Better Than Infused Olive Oil?
Not necessarily.
The better option depends on the flavor you want and how you plan to use the oil.
A citrus-fused olive oil may work particularly well with seafood, vegetables, or salad. A garlic- or herb-infused olive oil may be a natural fit for pasta, bread dipping, roasted vegetables, or marinades.
How Should You Taste Extra Virgin Olive Oil?
To compare EVOOs, taste a small amount on its own before adding bread, balsamic or other ingredients. Pay attention to aroma, fruitiness, bitterness and pungency.
1. Smell the Oil
Start with aroma. Fresh EVOO may remind you of things such as:
- Fresh-cut grass
- Herbs
- Green leaves
- Tomato
- Artichoke
- Fruit
- Flowers
- Fresh olives
The exact aromas depend on the oil.
2. Notice the Fruitiness
In olive oil tasting, "fruity" does not necessarily mean sweet fruit. Fruitiness is a sensory characteristic associated with the aroma and taste of fresh, healthy olive fruit.
3. Notice the Bitterness
Some extra virgin olive oils have noticeable bitterness. Bitterness can be a normal characteristic of EVOO rather than a defect.
4. Notice the Pungency
Some oils produce a peppery sensation in the mouth or throat. That pungency may be subtle or pronounced depending on the oil.
Different people enjoy different intensities, which is why tasting several EVOOs side by side can be more informative than choosing only from a label.
Mild, Medium or Robust EVOO: Which Should You Choose?
There is no correct intensity for everyone. Choose an EVOO based on your palate and how you intend to use it.
Choose a Milder EVOO If You:
- Prefer a softer olive flavor
- Cook delicate seafood
- Want an oil that will not dominate other ingredients
- Want to experiment with EVOO in baking
- Are new to tasting EVOO
- Prefer less bitterness or pungency
Choose a Medium EVOO If You:
- Want a versatile everyday EVOO
- Make salads and vinaigrettes
- Roast vegetables
- Cook with EVOO as well as use it raw
- Want noticeable but balanced olive flavor
Choose a Robust EVOO If You:
- Enjoy pronounced olive flavor
- Like noticeable bitterness or pepperiness
- Cook steak, beans, or hearty vegetables
- Want the EVOO to remain prominent as a finishing ingredient
This is one reason tasting before purchasing can be valuable. "Best" depends partly on your own palate.
How Should Olive Oil Be Stored?
Store olive oil in a cool, dark location away from heat, direct light, and unnecessary exposure to oxygen. Keep the container properly closed between uses.
Heat, oxygen, light, and age all contribute to quality deterioration over time. Both NAOOA storage guidance and UC Davis olive oil guidance recommend protecting olive oil from conditions that accelerate oxidation and loss of freshness.
Good storage practices include:
- Keep the bottle or container securely closed.
- Store olive oil away from direct sunlight.
- Do not keep it next to or above the stove.
- Avoid prolonged exposure to heat.
- Choose packaging that offers reasonable protection from light.
- Buy a quantity you expect to use while the oil remains fresh.
A pantry or cabinet away from the stove is generally better than a sunny countertop.
Unlike wine, olive oil does not improve simply because it ages.
Is a Harvest or Crush Date Important?
A harvest or crush date can provide useful information about freshness, but it should not be the only factor you consider when choosing an olive oil.
A harvest or crush date indicates when the olives were harvested or processed.
When available, consider that information alongside:
- Grade
- Best by information
- Storage conditions
- Origin
- Testing information
- Sensory characteristics
- Packaging
Some olive oils may contain oils from more than one harvest or origin, so a single harvest date is not available for every product.
Many of Midtown's current Ultra Premium EVOO product pages provide crush date and chemistry information to help customers compare selections.
How Do I Choose the Right Olive Oil for Me?
Start with how you plan to use the oil, then narrow your choices by flavor intensity and whether you want traditional EVOO or an added flavor.
1. How Will I Use It Most Often?
Will you use it for dipping, salad dressing, sautéing, grilling, roasting, baking or finishing?
An oil you love for dipping may not necessarily be the same oil you want for every cooking application.
2. How Much Olive Flavor Do I Want?
Do you prefer mild, medium or robust?
There is no correct answer.
3. Do I Want Traditional EVOO or Added Flavor?
Traditional EVOO lets the characteristics of the olive variety and production lead.
Fused olive oils and infused olive oils add flavors such as citrus, herbs, garlic or peppers.
4. Will I Pair It With Balsamic Vinegar?
If so, consider the oil and balsamic as a combination. A great oil paired with the wrong vinegar for your recipe may not produce the balance you want.
Browse Midtown's Perfect Pairings for combination ideas.
5. Can I Taste It Before Buying?
If possible, yes.
Tasting makes terms such as mild, grassy, fruity, bitter, peppery, and robust much easier to understand.
How Does Midtown Olive Oil Help Customers Choose an Olive Oil?
Midtown helps customers choose oils based first on how they plan to use them and the flavors they enjoy. Customers can taste olive oils and balsamic vinegars in Midtown's Raleigh, Greensboro, and New Bern stores before selecting a bottle.
You do not need to know an olive variety, country of origin, or preferred intensity before visiting.
A useful starting question is simply: What do you want to make?
From there, Midtown's team can help narrow the choices according to:
- Intended use
- Flavor preference
- Desired intensity
- Foods you cook regularly
- Balsamic pairings
- Traditional versus flavored oil
Visit one of Midtown Olive Oil's North Carolina tasting locations:
Extra Virgin Olive Oil FAQs
What is extra virgin olive oil?
Extra virgin olive oil, or EVOO, is a recognized grade of virgin olive oil made from olives using mechanical or other physical processes. It must meet specified chemical and sensory requirements. Under International Olive Council standards, EVOO has free acidity of no more than 0.8 grams per 100 grams.
How do I choose a good extra virgin olive oil?
Start with a properly classified EVOO and consider freshness, storage, origin, testing information, and flavor. Then choose an intensity that fits your palate and intended use. If possible, taste several oils side by side before deciding.
What is the best extra virgin olive oil for dipping bread?
There is no single EVOO that is best for everyone. Choose a fresh EVOO with a flavor you enjoy on its own. Mild or medium oils work well for people who prefer gentler flavors, while robust oils appeal to people who enjoy more bitterness or pepperiness.
Explore Midtown's current Ultra Premium EVOOs.
What olive oil is best for salad dressing?
Extra virgin olive oil works well as a base for salad dressings because its flavor becomes part of the finished vinaigrette. Traditional EVOO is useful for classic dressings, while fused and infused oils can add citrus, herb, garlic, or other flavors.
Explore Midtown Olive Oil Perfect Pairings.
Can you cook with extra virgin olive oil?
Yes. Extra virgin olive oil can be used for sautéing, roasting, grilling, baking, marinades, and other everyday cooking applications. Choose an oil whose flavor complements the finished dish.
Is extra virgin olive oil good for grilling?
Yes. EVOO can be used in marinades, brushed onto meat, seafood, or vegetables before grilling, or added after cooking as a finishing oil. Match the intensity and flavor of the oil to the ingredients being grilled.
How should I store olive oil?
Keep olive oil in a cool, dark location away from heat and direct sunlight. Keep the container properly closed between uses to reduce exposure to oxygen. Avoid storing olive oil beside the stove or on a sunny countertop.
How long does olive oil stay fresh?
There is no single freshness period that applies to every olive oil. Quality gradually declines with age and exposure to oxygen, heat, and light. Follow the product's date information, store the oil properly, and choose a quantity you can reasonably use after opening.
Is "first cold pressed" olive oil better?
Not necessarily. Modern EVOO production generally uses crushing and centrifugation rather than traditional hydraulic pressing. The North American Olive Oil Association explains why "first cold pressed" does not distinguish one extra virgin olive oil from another. Freshness, testing, storage, origin, and flavor are more useful comparison factors.
Does light olive oil have fewer calories?
No. "Light" or "extra light" olive oil does not mean fewer calories. The term generally refers to a lighter flavor, color, or aroma. Learn more from the North American Olive Oil Association.
What is the difference between fused and infused olive oil?
Fused olive oils are produced by crushing olives together with another fresh ingredient during production. Infused oils start with olive oil and incorporate additional flavor through an infusion process. Neither method is automatically better. The choice depends on the flavor and intended use.
What is the difference between dark and white balsamic vinegar?
Both can be paired with olive oil. Dark balsamic is often suited to richer vinaigrettes, glazes and dishes where deeper color is not a concern. White balsamic is useful when you want acidity and flavor without significantly darkening the finished dish.
Explore Midtown's White and Rosé Balsamic Vinegars.
What is the difference between extra virgin olive oil and refined olive oil?
Extra virgin olive oil is obtained directly from olives using mechanical or other physical processes and is not refined. Refined olive oil undergoes additional processing and generally has a more neutral flavor. The appropriate choice depends on the culinary application and the flavor you want.
Can I substitute olive oil for butter?
Often, yes. Olive oil can replace butter in many savory recipes and can also be used in some baked goods. Because baking ratios vary, use a tested recipe or a recipe-specific conversion when replacing butter in baking.
Should good extra virgin olive oil taste peppery?
It can. Pungency or a peppery sensation can be a normal characteristic of extra virgin olive oil, as can bitterness. A strong peppery finish does not automatically make one EVOO better than another, and a mild EVOO is not automatically lower quality.
Is expensive olive oil always better?
No. Price alone does not establish olive oil quality. Consider recognized grade, freshness, origin, storage, testing information, flavor, and intended use. Most importantly, choose an oil whose flavor you enjoy.
What makes Midtown Olive Oil's Ultra Premium EVOOs different?
"Ultra Premium" is not a separate official International Olive Council grade. Midtown uses the term for EVOOs selected according to additional production, storage, transportation, testing, chemistry, and sensory requirements. Many Midtown EVOO product pages also provide information such as origin, crush date, intensity, and chemistry results.
Explore Ultra Premium Extra Virgin Olive Oils.
Can I taste olive oil before I buy it?
Yes. Customers can taste olive oils and balsamic vinegars at Midtown Olive Oil stores in Raleigh, Greensboro, and New Bern, North Carolina. Midtown's team can also recommend oils and balsamic pairings according to your cooking plans and flavor preferences.
Taste Before You Choose
There is no single extra virgin olive oil that is ideal for every cook, recipe, or palate.
A bold, peppery EVOO may be exactly what one person wants and too intense for another. A mild oil may work beautifully with delicate seafood or baking, while a robust oil may stand out better on grilled vegetables or hearty dishes.
The easiest way to discover what you like is to compare.
Explore Midtown Olive Oil's current EVOOs online, or visit our Raleigh, Greensboro, or New Bern stores to taste different oils, learn about their origins and flavor profiles, and find combinations that fit the way you cook.
Sources & Further Reading
For readers who want to learn more about olive oil grades, production, labeling, cooking, and storage, the following resources provide additional information:
-
International Olive Council: Olive Oils, Designations and Definitions
Definitions of virgin and extra virgin olive oil, recognized categories, and quality standards. -
UC Davis Food Quality: Olive Oil Myths and Facts
Research-based information about cooking, freshness, storage, packaging, and common olive oil misconceptions. -
North American Olive Oil Association: Is It Important to Look for "First Cold Pressed"?
Explanation of modern olive oil extraction and the meaning of the phrase "first cold pressed." -
North American Olive Oil Association: Does Light Olive Oil Contain Fewer Calories?
Explanation of what "light" means when used to describe olive oil. -
North American Olive Oil Association: Olive Oil Storing & Handling
Guidance for protecting olive oil from heat, oxygen, light, and age.
