Olive oil is one of the most emblematic products of Mediterranean cuisine. It is a vegetable oil obtained from olives, known for their high content of monounsaturated fats, vitamin E, and antioxidants.

The varieties of olive oil are very diverse, each with its own organoleptic characteristics. These characteristics are determined by factors such as climate, soil, type of olive, and production process.

In this article, we will explore the various varieties of olive oil and their culinary uses.

Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is the highest quality olive oil. It is produced through a cold extraction process that preserves the organoleptic properties of the olives.

EVOO has an intense and complex flavor, with fruity, bitter, and spicy notes. It is a versatile oil that can be used in a wide variety of dishes, both raw and cooked.

Some of the best culinary uses of EVOO are:

• Raw: for dressing salads, vegetables, meats, and fish.
• In cooking: for sautéing vegetables, meats, and fish, or for making sofritos.
• For baking: to flavor breads, cakes, and other desserts.

Virgin Olive Oil

Virgin olive oil (VOO) is also a high-quality olive oil. It is produced in the same way as EVOO, but with a slight thermal treatment that improves its stability.

VOO has a milder flavor than EVOO, with fruity and bitter notes. It is a versatile oil that can be used in a wide variety of dishes, both raw and cooked.

Some of the best culinary uses of VOO are:

• Raw: for dressing salads, vegetables, meats, and fish.
• In cooking: for sautéing vegetables, meats, and fish, or for making sofritos.
• For baking: to flavor breads, cakes, and other desserts.

Refined Olive Oil

Refined olive oil (ROO) is obtained from low-quality virgin olive oils that undergo a refining process to eliminate organoleptic defects.

ROO has a mild and neutral flavor, with vegetable oil notes. It is a versatile oil that can be used in a wide variety of dishes, both raw and cooked.

Some of the best culinary uses of ROO are:

• Raw: for dressing salads, vegetables, meats, and fish.
• In cooking: for sautéing vegetables, meats, and fish, or for making sofritos.
• For high-temperature cooking: for frying, roasting, or toasting.

Pure Olive Oil

Pure olive oil (POO) is a blend of virgin olive oil and refined olive oil.

POO has a milder flavor than EVOO or VOO, with fruity and vegetable oil notes. It is a versatile oil that can be used in a wide variety of dishes, both raw and cooked.

Some of the best culinary uses of POO are:

• Raw: for dressing salads, vegetables, meats, and fish.
• In cooking: for sautéing vegetables, meats, and fish, or for making sofritos.
• For frying, roasting, or toasting: at high temperatures.

How to Choose

When choosing an olive oil, it's important to consider the type of dish you're preparing and the flavor you want to achieve.

If you want an oil with an intense and complex flavor, the best choice is EVOO. This type of oil is ideal for dressing salads, vegetables, meats, and fish, or for using it raw.

If you want an oil with a milder flavor, you can opt for VOO or POO. These types of oil are ideal for sautéing vegetables, meats, and fish, or for using them in cooking.

If you want an oil for high-temperature cooking, the best choice is ROO or POO. These types of oil have a high smoke point, meaning they do not burn easily.