Choosing olive oil can feel like wandering through a maze of green bottles, with labels ranging from "extra virgin" to "light".

But each type has its distinct flavor and purpose - let's break it down, so you can pick the right one with confidence (and a drizzle of olive oil).

Health Benefits

Olive oil, particularly extra virgin, is known for its health benefits. Packed with monounsaturated fats, it helps reduce bad cholesterol (LDL) while maintaining good cholesterol (HDL). It's also loaded with antioxidants like vitamin E and polyphenols, which can reduce inflammation and lower the risk of chronic diseases like heart disease and stroke.

Olive oil is even said to support healthy brain function and may contribute to a lower risk of Alzheimer's disease​. It's like the multitasking ingredient your kitchen didn't know it needed!

Extra Virgin Olive Oil (EVOO)

This is the cream of the crop, the Beyoncé of olive oils. EVOO is made by cold-pressing olives, meaning no heat or chemicals are involved, which preserves its antioxidants and nutrients. It's also the most flavorful, with a fruity, sometimes peppery taste that varies based on the olives and their origin. Because of its strong taste and higher price point, EVOO is perfect for drizzling over salads, bread, or finishing dishes.

Virgin Olive Oil

Not quite as "extra" as EVOO, virgin olive oil still offers a decent flavor, though it may have a bit of a bite due to its slightly higher acidity. You can use it similarly to extra virgin olive oil, but it might be a little more forgiving on the budget, especially for everyday cooking needs.

Refined Olive Oil

This version undergoes some processing, which strips away most of the flavor and nutrients. It's milder and more neutral, making it good for cooking at higher temperatures (think sautéing or frying). But don't expect it to elevate your dish the way a good EVOO would. It's like using vanilla extract in cookies - you need it, but it's not the star.

Pomace Olive Oil

The underdog of the group, pomace oil is made from the leftovers after the first press. While it's not the best choice for raw applications, it's great for frying, thanks to its high smoke point. And since it's usually cheaper, it's budget-friendly for those who go through a lot of oil.

Top 3 Olive Oil Producers

Spain takes the crown as the world's top producer, offering a wide range of flavors from sweet and mild to intense and peppery. Italy follows close behind, with many of its oils hailing from Tuscany, known for their rich, fruity notes. Greece rounds out the top three, producing some of the most robust and peppery oils, ideal for those who love a kick in their olive oil.

The bottom line? If you're looking for a flavor bomb, go with extra virgin. Need something for cooking? Virgin or refined might be your best bet. And if you're deep-frying, pomace has your back.