Olive Oil vs. Blended Oils: What to Use

Wondering which oil to use in your kitchen? Here's the quick answer: Extra Virgin Olive Oil (EVOO) is the healthiest and most flavorful choice, while blended oils are more budget-friendly and versatile for high-heat cooking.

Key Differences:

1. Health Benefits: EVOO is packed with antioxidants and monounsaturated fats, reducing risks of heart disease and inflammation. Blended oils, often refined, lose many nutrients.
2. Flavor: EVOO has a rich, bold taste, perfect for salads and finishing dishes. Blended oils are neutral, better for frying or baking without altering flavors.
3. Cooking Uses: EVOO works well for low-to-moderate heat; refined olive or blended oils handle high-heat cooking better.
4. Cost: EVOO costs $7–$13 per liter, while blended oils range from $2–$4 per liter, making them a cheaper option.

Quick Comparison:

EVOO is ideal for health-focused, flavorful dishes. For budget-friendly, high-heat cooking, blended oils are a practical choice.

How to buy the best olive oil (and what's the difference between them)

What Are Olive Oils and Blended Oils?

The way olive oils and blended oils are made has a big impact on their taste, how they perform in cooking, and their nutritional benefits.

Pure Olive Oil: Extra Virgin and Virgin Types

Extra virgin olive oil is considered the top-tier option when it comes to olive oil. It’s made using only mechanical methods under controlled temperatures, ensuring the oil retains its natural chemical makeup. The process involves washing, decanting, centrifuging, and filtering the olives - without using heat or chemicals.

To qualify as extra virgin, the oil must have an acidity level below 0.8% and pass strict taste tests. This ensures it preserves antioxidants, polyphenols, and its signature flavors.

Virgin olive oil is produced using the same mechanical process but has slightly higher acidity levels. It may also have minor flavor or aroma imperfections, which keep it from reaching extra virgin standards.

Pure olive oil undergoes refining with heat and chemicals to remove imperfections. It's then mixed with 10–20% virgin or extra virgin olive oil to restore some flavor.

While pure olive oil contains only about 15–20% of the antioxidants and polyphenols found in extra virgin olive oil, it has a higher smoke point, making it a versatile option for everyday cooking.

For example, Big Horn Olive Oil specializes in Ultra Premium Extra Virgin Olive Oil, which meets the highest international standards to maximize both flavor and nutritional value.

Blended oils, on the other hand, focus on balancing cost, flavor, and cooking performance.

Blended Oils: What They Are and Why They're Made

Blended oils are a mix of olive oil and other vegetable oils, like canola or soybean oil, designed to meet specific needs for cost, taste, and cooking properties. These blends are made in varying ratios, such as 75/25, 85/15, 90/10, 95/5, or even 50/50.

"An 'olive oil blend' most commonly refers to a blend of canola oil or soybean oil mixed with olive oil in a specific ratio." – Hannah Broaddus

The main reasons for creating blends are economic and practical. Canola and soybean oils are much cheaper than olive oil, so blending helps cut costs. According to FDA regulations, products labeled as olive oil blends can contain as little as 1% actual olive oil.

Blends also help maintain consistency, which is crucial for large-scale food manufacturers aiming for predictable flavor and cooking performance throughout the year. Paula Lopes, Chief Quality Officer at Deoleo, explains:

"What is really fascinating and complex in the master blender activity is that we are able to discern and combine different oils to obtain a consistent profile all year long." – Paula Lopes, Deoleo

These blends tend to have milder flavors and lighter colors compared to pure olive oils. This makes them appealing to consumers who find extra virgin olive oil too strong for their taste or specific cooking needs.

"Opting for a blend can work well for your marketing team and your customers - Extra Virgin Olive Oil (or any grade you choose) remains on your ingredient label and in your product, while the cost and flavor are just right for your operations/R&D team." – Hannah Broaddus

It’s important to note the difference between olive oil blends (olive oil mixed with other vegetable oils) and blended olive oils (a mix of olive oils from different regions or varieties). The former includes non-olive oils, while the latter is 100% olive oil.

Health and Nutrition Comparison

Extra virgin olive oil offers better nutritional value compared to processed blended oils.

Health Benefits of Extra Virgin Olive Oil

Unlike processed oils, extra virgin olive oil preserves natural antioxidants and vitamins that are often stripped away during refining. A 2012 Spanish study revealed that people who included olive oil in their diets experienced a 44% lower risk of death from heart attacks compared to those who didn’t. Similarly, a 2022 study linked higher olive oil consumption to an 8% to 34% reduced risk of death from various diseases over 28 years.

"We know that there are quite a lot of health benefits to extra virgin olive oil, in particular. It has been shown to have antioxidants and anti-inflammatory properties, specifically from the types of fat it has." - Julia Zumpano, RD, LD

The health benefits of extra virgin olive oil are largely attributed to its polyphenols and oleic acid. With more than 20 types of polyphenols, these plant-based compounds are known for reducing inflammation and supporting heart health. Oleic acid, the main monounsaturated fat in olive oil, can help lower inflammation and oxidative stress while potentially influencing genes linked to cancer.

Nutritionally, one tablespoon of extra virgin olive oil provides 119 calories, with a breakdown of 73% monounsaturated fat, 11% polyunsaturated fat, and 14% saturated fat. It also contributes 13% of the Daily Value for Vitamin E and 7% for Vitamin K.

"Olive oil has been studied from a cardioprotective standpoint, and it has been shown to reduce lipids and blood pressure, all of which are really helpful for your heart." - Julia Zumpano, RD, LD

Research highlights olive oil's role in the Mediterranean diet, linking it to better heart, brain, and eye health. Participants in the 2022 study who consumed higher amounts of olive oil were 19% less likely to die from cardiovascular disease and 17% less likely to die from cancer compared to those who consumed little to none.

On the other hand, blended oils often lose these benefits due to the refining process.

Nutritional Issues with Blended Oils

Blended oils, especially those combining olive oil with vegetable oils like canola or soybean, lose many essential micronutrients and antioxidants during processing. The refining process often results in products that provide mostly empty calories with minimal nutritional value.

While blending oils can theoretically balance fatty acid ratios, commercial blends are usually designed for shelf stability and cost efficiency rather than nutritional benefits. This becomes evident when comparing their key nutritional metrics:

Refined olive oils retain just 15-20% of the antioxidants and polyphenols found in extra virgin olive oil. Blended oils, especially those with large amounts of vegetable oils, contain even fewer beneficial compounds.

The fatty acid composition also varies significantly. Extra virgin olive oil is rich in monounsaturated fats like oleic acid, linoleic acid, and palmitic acid. In contrast, many vegetable oils commonly used in blends are high in omega-6 polyunsaturated fats. This is important because the World Health Organization recommends maintaining an omega-6 to omega-3 fatty acid ratio between 4:1 and 10:1.

For those aiming to maximize health benefits, extra virgin olive oil stands out with its natural processing methods and antioxidant richness. Blended oils, while convenient, often lack the same depth of nutrients and health-promoting properties.

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Cooking Uses and Flavor Differences

When it comes to cooking, oils serve different purposes based on their smoke points, heat stability, and flavor profiles. These functional traits complement the nutritional and production aspects discussed earlier.

High-Heat Cooking: Smoke Points and Heat Stability

The smoke point of an oil is the temperature at which it starts to smoke, but relying solely on this measure to gauge cooking suitability can be misleading.

"Research in more recent years has shown that smoke point does not correlate well with the changes in the chemical composition of an oil during heating." - Selina Wang, PhD, Associate Professor of Cooperative Extension in the Department of Food Science and Technology at the University of California, Davis

Here's how some common oils stack up for high-heat cooking:

Extra virgin olive oil (EVOO) holds up surprisingly well under high heat, making it suitable for deep frying, despite common misconceptions.

"A big misconception with olive oil is that you can't do high-heat cooking with it." - Marisa Bloch, General Manager and Master Blender of California's Pasolivo Olive Oil

Thanks to its low polyunsaturated fat content and minimal processing, EVOO remains stable even at high temperatures. In fact, a 2018 study published in Acta Scientific revealed that EVOO outperformed canola, grapeseed, and rice bran oils in terms of stability, producing fewer polar compounds and trans fats during heating.

While blended oils often have higher smoke points and a neutral flavor, making them versatile for high-heat cooking, EVOO brings more to the table in terms of flavor and health benefits. It shines in moderate-heat cooking methods like sautéing, pan-searing, and roasting, where its nuanced taste can enhance the dish.

Low-Heat and Raw Food Uses

The flavor differences between EVOO and neutral blended oils are most noticeable in low-heat or raw dishes. EVOO's robust, complex flavors can transform simple recipes, making it a go-to choice for salads, dressings, and finishing touches. High-quality EVOO offers a range of flavor profiles - pungent, fruity, or bitter - depending on the olive variety, growing conditions, and production methods. Brands like Big Horn Olive Oil highlight these variations with traditional and infused options, offering everything from mild and buttery to bold and peppery tastes.

Here are some common uses for EVOO in low-heat and raw dishes:

• Salad Dressings: EVOO creates vinaigrettes with depth, balancing sweet and acidic ingredients with its natural bitterness.
• Finishing Touches: Drizzle EVOO over grilled vegetables, pasta, or bread to add layers of flavor.
• Dips and Sauces: Olive oil-based dips like hummus or aioli benefit from the fruity notes of EVOO, enhancing their overall taste.

EVOO also brings unique qualities to baking. As Chef Vivek Salunkhe explains:

"Olive oil works beautifully in baking and can be a fantastic substitute for butter, adding moisture and a subtle richness to the dish. The key is choosing the right type; mild, neutral-tasting olive oils blend seamlessly into baked goods without overpowering the flavors. It's a great way to introduce a healthier fat while enhancing texture, whether in cakes, breads or muffins." - Vivek Salunkhe, Chef and Partner, Crackle Kitchen

Infused olive oils, such as chili or basil varieties, open up even more culinary possibilities. As Rebecca Frey, a recipe developer and pastry chef, notes:

"Like wines, different olive oils have different profiles and some oils will be more suited to specific ingredients/recipes than others. I also like to try different types of infused oils (chili oil, basil oil, etc.) as these can add an interesting new element to a recipe." - Rebecca Frey, Recipe Developer and Pastry Chef

For dishes where the oil's flavor plays a key role - like salads, finishing touches, or Mediterranean-inspired recipes - EVOO is the ideal choice. On the other hand, neutral blended oils are better suited for high-heat cooking or recipes where you don’t want the oil’s flavor to dominate. Each type has its place in the kitchen, depending on the dish and cooking method.

Cost and Buying Considerations

When it comes to olive oil, understanding both cost and label details can make all the difference in choosing the right product for your cooking needs and budget. Let’s break down the price differences and what to look for on labels to ensure you’re getting the quality you want.

Price and Value Comparison

The price gap between pure olive oil and blended oils stems from differences in production methods and raw materials. For example, Extra Virgin Olive Oil (EVOO) typically costs between $7 and $13 per liter, while blended oils are more affordable, averaging $2 to $4 per liter. The higher price of EVOO reflects the intensive production process and the use of higher-quality olives. Take high phenolic olive oil - it requires significantly more olives than conventional EVOO, which explains its premium price, often ranging from $45 to over $110 per liter.

Recent events have also impacted prices. In January 2024, drought conditions in Spain, one of the world’s largest olive oil producers, pushed prices to around $10 per kilogram. Lisa Mullins, marketing manager for Filippo Berio, explains:

"The increase has been caused by drought conditions, particularly in southern Spain, which is the largest producing country."

Despite rising costs, demand for high-quality olive oil remains steady. The Interregional Association of Olive Producers notes:

"This makes us reflect on how the demand for Italian extra virgin olive oil is 'relatively inelastic', that is to say that, even if the price changes, the consumer, in the medium and long term, will not change purchasing habits because it considers it an important food product and there are no other options on the market that can replace it."

EVOO’s price is justified by its superior flavor, nutritional benefits, and versatility compared to blended oils. For instance, Big Horn Olive Oil's Estate Reserve Ultra Premium EVOO, priced at $8.99, offers a great balance between quality and cost. If you’re on a budget, consider using premium EVOO for raw dishes like salads and a more affordable option for everyday cooking.

Beyond price, understanding labels is key to ensuring you’re getting the quality your kitchen deserves.

How to Read Labels and Find Quality Products

Cost is just one aspect of buying olive oil. The real story lies in the details on the label. Often, the front label provides limited information, so it’s essential to read the fine print on the back.

Start with the harvest date - this is a better indicator of freshness than the expiration date. According to Nicholas Coleman, founder of Grove and Vine:

"The first thing I look for is the harvest date. Freshness is a key quality component."

Olive oil is at its best within two years of harvest. Typically, Northern Hemisphere harvests occur in October and November. Avoid bottles without a harvest date, as these may contain older or lower-quality oil. Look for specific origin details rather than vague claims like "Product of Italy." Single estate or region-specific oils often indicate higher quality, whereas blends from various regions may lack distinctiveness.

Here are some key quality markers to look for:

• Extra Virgin: Indicates the oil is unrefined and extracted without heat or chemicals.
• Cold-pressed: Means the olive paste was processed without heating, preserving its natural compounds and flavor.
• Olive varietals: If listed, these provide insight into the flavor profile.
• Acidity levels: Oils with acidity below 0.8% are considered higher quality.
• Quality seals: Certifications like DO (Spain) or COOC (California) offer added assurance.

Packaging plays a role, too. Dark glass bottles protect olive oil from light, which can degrade its quality, while plastic bottles are best avoided. For example, Big Horn Olive Oil includes harvest dates, origin details, and production methods on its labels, ensuring transparency.

Another tip: Look for the producer’s name, especially if it’s from a small, family-run operation that values quality over quantity. Lori Levy, CEO of My Global Table, advises:

"Like wine, a fancy label can disguise. So don't be distracted from making decisions just on the front of the bottle."

If you don’t use olive oil often, buying smaller bottles can help maintain freshness. While expiration dates are usually 18 months from bottling, fresher is always better. Finally, trust your taste. Nicholas Coleman recommends sampling the oil on its own:

"Be sure to taste an oil, on its own and independent of other foods, in order to analyze its flavor profile. With eyes closed, listen to your palate."

A high-quality EVOO will have noticeable fruitiness, along with a pleasant bitterness or pungency - signs of fresh oil and beneficial compounds.

Conclusion: Which Oil to Choose

When comparing olive oil with blended oils, extra virgin olive oil (EVOO) stands out as the top pick for health-focused cooking and all-around kitchen use.

Packed with monounsaturated fats and antioxidants, EVOO delivers a range of health perks. Research highlights its ability to lower blood pressure, reduce LDL cholesterol, raise HDL levels, and improve blood sugar management. These qualities make it a go-to choice not just for health-conscious meals but also for everyday cooking.

In the kitchen, EVOO shines in salad dressings, drizzled over roasted vegetables, or in dishes cooked at low to medium heat to preserve its nutrients. For high-heat cooking, refined olive oil is a more stable option, offering a better alternative to heavily processed blended oils.

To ensure you're getting the best quality, check for oils with clear harvest dates, single-origin labeling, and certifications from reputable organizations like the North American Olive Oil Association. For instance, Big Horn Olive Oil's Estate Reserve Ultra Premium EVOO, priced at $8.99, proves that high-quality olive oil doesn’t have to break the bank.

National dietary guidelines emphasize the importance of choosing nutrient-dense oils like EVOO to maximize the health benefits of your daily fat intake. Christopher Gardner, Director of Nutrition Research Studies at Stanford Prevention Research Center, puts it succinctly:

"A moderate amount of plant-based fat and reduced intake of refined grains and sugars are important goals for any healthy dietary pattern."

EVOO is the smarter choice for its health advantages, rich flavor, and versatility. By focusing on quality and aligning with dietary recommendations, it becomes an essential ingredient for healthier, more flavorful cooking.

FAQs

What are the health benefits of using extra virgin olive oil instead of blended oils?

Extra virgin olive oil (EVOO) stands out for its wealth of nutrients that promote better health compared to blended oils. It’s loaded with antioxidants and polyphenols, which play a role in reducing inflammation and supporting heart health. On top of that, EVOO is rich in monounsaturated fats, the kind that helps lower bad cholesterol (LDL) while boosting good cholesterol (HDL).

What’s more, EVOO contains unique compounds like oleocanthal, which offers anti-inflammatory effects similar to common pain relievers. Incorporating EVOO into your meals regularly has been associated with a lower risk of chronic illnesses, including heart disease and some cancers. It’s not just a healthy option - it’s a delicious one for everyday cooking.

How can I identify high-quality olive oil when shopping?

To identify top-notch olive oil, start by checking the label for Extra Virgin Olive Oil (EVOO). This label guarantees the oil is of the highest grade, made without chemicals, and has an acidity level below 0.8%. Another important detail is the harvest date - fresher oil means better flavor and maximum health benefits. Aim for oils harvested within the last 18–24 months.

Certifications like USDA Organic or PDO (Protected Designation of Origin) are also worth seeking out, as they confirm the oil’s quality and authenticity. Lastly, take note of the packaging. The best olive oils are stored in dark glass bottles or tins, which shield them from light and oxidation, helping to preserve their freshness.

Can you use extra virgin olive oil for high-heat cooking, and how do you do it safely?

Yes, extra virgin olive oil (EVOO) is perfectly fine for high-heat cooking! With a smoke point ranging from 374°F to 410°F, it’s a great option for sautéing, roasting, and even baking. Contrary to popular belief, heating EVOO doesn’t strip away its health benefits. Research shows it stays stable and keeps its nutrients intact, even when exposed to higher temperatures.

For the best results, go with a high-quality EVOO like Ultra Premium Extra Virgin Olive Oil. Just make sure to cook below its smoke point to prevent burning, which helps preserve both its flavor and nutritional goodness. It’s a reliable and healthy choice for almost any dish you’re preparing.

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