---
title: Olive Oil Myths vs Facts
description: There is a lot of misinformation concerning olive oil on the Internet. Here's a side-by-side look at the myths and facts about olive oil.
---

[North American Olive Oil Association ](https://www.aboutoliveoil.org)

# [Olive Oil Myths vs Facts](https://www.aboutoliveoil.org/olive-oil-myths-facts)

 Written by [About Olive Oil](https://www.aboutoliveoil.org/author/about-olive-oil) | September 20, 2016

There is a lot of misinformation concerning olive oil on the Internet. Here's a side-by-side look at the myths and facts about olive oil.

| ## *Olive Oil Myths vs Facts * ### Presented by the North American Olive Oil Association |  |
| --- | --- |
| **MYTHS** | ## FACTS |
| Extra virgin olive oil (EVOO) is only for salads and dipping. Never heat it! It diminishes the health benefits.  | **Cooking with olive oil actually makes your food healthier. ** A study in the journal *[Food Chemistry](https://www.sciencedirect.com/science/article/pii/S0308814615006810) *found that phenols and antioxidants from EVOO are transferred to vegetables cooked in it, thereby increasing the nutrition content of the vegetables. |
| Olive oil isn't ideal for cooking because of its lower smoke point. | **Smoke point is not an issue. ** When you're cooking food in olive oil, your oil will rarely, if ever, reach the smoke point. Researchers have also found **EVOO is the most stable cooking oil when heated, **according to a recent study published in the journal *[ACTA Scientific Nutritional Health](https://actascientific.com/ASNH/pdf/ASNH-02-0083.pdf). *This is true even for long periods of time and compared to oils like sunflower and canola. |
| As much as 70 - 80% of supermarket olive oil in the U.S. is "fake" and adulterated with other oils.   | **You'll be pleased to know this is "fake news." ** [Peer-reviewed research](https://www.researchgate.net/publication/286479191_Authenticity_Assessment_of_Extra_Virgin_Olive_Oil_Evaluation_of_Desmethylsterols_and_Triterpene_Dialcohols) conducted by the FDA found **no confirmed adulteration **in any of the 88 random samples tested in Washington, D.C.-area retail stores. The FDA's findings mirror the results of the NAOOA's two decades of robust monitoring efforts, which have found that 98% of olive oil sold in U.S. retail outlets is authentic. |
| If olive oil gets cloudy or solidifies in the refrigerator, it is 100% authentic and high quality. | **There is NO HOME TEST to check for olive oil.** Some oils get cloudy in the refrigerator and some don't. Quality is best checked through taste and smell–authenticity is best tested in a properly-equipped lab. |
| A very green color indicates high quality olive oil. | **COLOR IS NOT an indicator of olive oil quality.** Quality olive oils range in color from pale yellow to dark green, depending on variables like the olive variety, where it's grown, climate and harvest timing. |
| "Lite" or "Extra Light" olive oil is lower in calories. | **All olive oils have the SAME CALORIES PER SERVING.** "Lite" or "Extra Lite" indicates a lighter color, aroma or flavor. |
| Extra virgin olive oil is the only "healthy" type of olive oil. | **ALL OLIVE OILS are high in heart-healthy monounsaturated fat – the "good" fat.** While extra virgin olive oil retains antioxidants offering added benefits, offering added benefits, all olive oils have more of the good fat than other common cooking oils. |
| Like wine, olive oil gets better with age. | **Olive oil, like all cooking oils, has a limited shelf life. It should be used no more than two years from bottling.** To maintain quality, store your olive oil in a cool, dark place and use the oil within a few months once the bottle is opened. |

 To download a PDF version of this page: [Olive Oil Facts PDF](https://www.aboutoliveoil.org/hubfs/Olive%20Oil%20Myths%20vs.%20Facts%20Redesign.pdf)

[View full post](https://www.aboutoliveoil.org/olive-oil-myths-facts)

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