Frequently Asked Questions

The words “virgin” or “unrefined” are key terms for consumers to look for on cooking oil labels. If the label doesn’t say one of these terms, then the oil has been refined, or in the case of products labeled simply “olive oil,” the oil is a combination of refined and virgin olive oil. When it comes to health benefits, the naturally occurring antioxidants and polyphenols in virgin oils are lost in the refining process, but the fatty acid profile is preserved whether the oil is virgin or refined. If a neutral tasting oil is called for, then refined oils are ideal. For example, in some cases, like making a mayonnaise, a flavorless neutral oil may be important to the recipe. But in many cases, a recipe may indicate a neutral oil due to force of habit when a virgin oil with healthier attributes can be an excellent substitute that functions perfectly well. For example, in many strongly flavored sauces and marinades, a virgin oil will perform as well as a refined oil and may even enhance the flavors in a recipe.

The chart below provides an overview of the main differences among cooking oils:

It’s worth noting that compared to commonly used seed oils (e.g., canola, vegetable, corn, etc.), regular and light-tasting olive oil are the least processed (i.e., not extracted with chemical solvents), have the healthiest fatty acid profile and the lowest trans fats, and are enriched with virgin olive oil, which means they contain healthy olive polyphenols – not nearly as much as in extra virgin olive oil, but more than other cooking oil alternatives, which have none.

Refined and solvent-extracted seed oils are also more likely to break down and form harmful polar compounds when heated because of how they are produced and their fatty acid profile.