Olive Oil
A staple fat for cooking and finishing. Extra virgin is cold-pressed, unrefined, and best for dressings and low-heat cooking. Regular/light olive oil is refined and better for high-heat cooking.
Where to Find It
Oil and vinegar aisle, or international foods section. Some stores have a dedicated olive oil section. EVOO is usually in darker bottles (protects from light damage).
How to Pick a Good One
For everyday cooking: any reputable EVOO (California Olive Ranch, Kirkland, Colavita). For finishing: look for a harvest date on the label (not just expiration). Dark glass bottle > clear plastic. 'Light' olive oil means light flavor, not fewer calories.
How to Store
Cool, dark place. NOT next to the stove. NOT in the fridge (it solidifies). Sealed tightly after each use. Use within 3-6 months of opening for best flavor.
Shelf life: Unopened: 18-24 months. Opened: 3-6 months for peak quality. It won't make you sick when old, it just loses flavor and health benefits.
Prepping Tips
EVOO smoke point is ~375°F — fine for sautéing, not ideal for deep frying. Use regular olive oil or avocado oil for high heat. A good EVOO should taste peppery and slightly bitter — that means it's fresh.
Substitutions
Avocado oil
Equal amountHigher smoke point, neutral flavor. Better for high-heat cooking.
Butter
Equal amountDifferent flavor profile. Not for dressings. Great for sautéing.
Coconut oil
Equal amountAdds coconut flavor. Best for Asian dishes or baking.
Common Uses
Frequently Asked Questions
Can you cook with extra virgin olive oil?
Yes. The myth that EVOO can't be heated is outdated. Its smoke point (~375°F) is fine for sautéing, roasting, and even shallow frying. Just don't use it for deep frying or wok cooking above 400°F.
What's the difference between extra virgin and regular olive oil?
Extra virgin is cold-pressed, unrefined, and has more flavor and nutrients. Regular (or 'pure' or 'light') olive oil is refined — higher smoke point, neutral flavor, cheaper. Use EVOO for flavor, regular for high heat.
Does olive oil go bad?
It doesn't spoil in a dangerous way, but it goes rancid — loses flavor and health benefits. Use within 3-6 months of opening. If it smells like crayons or putty, it's past its prime.
Nutrition
Per 1 tbsp (14g)
Key Nutrients