Extra virgin olive oil (EVOO) is the highest quality olive oil available. It is made from the first cold pressing of olives, which means the olives are crushed and the oil is extracted without the use of heat or chemicals. This process preserves the oil's flavor and health benefits, resulting in a product with an acidity level of less than 0.8% (Treurer, 2023).

EVOO is rich in antioxidants, polyphenols, and healthy fats, making it a heart-healthy choice. It has anti-inflammatory properties and is linked to a reduced risk of chronic diseases such as heart disease and diabetes (Treurer, 2023).

Pomace olive oil is derived from the leftover pulp, pits, and skins after the initial extraction of extra virgin olive oil. This leftover material is treated with solvents (usually hexane) to extract any remaining oil, followed by a refining process to make it suitable for consumption. As a result, pomace olive oil is often less flavorful and has a higher acidity level of up to 1.5% (Treurer, 2023; Centra Foods, 2023).

While pomace olive oil is not as rich in antioxidants as extra virgin olive oil, it still contains some beneficial compounds, such as vitamin E and oleic acid. It is a healthier option compared to many seed oils, but it lacks the robust health benefits associated with EVOO (Treurer, 2023).

One crucial difference between these oils is their smoke points. Pomace olive oil has a higher smoke point, making it suitable for high-heat cooking methods such as frying and sautéing. In contrast, extra virgin olive oil is best used for low to medium heat cooking, as it can degrade and lose its flavor when exposed to high temperatures (The Coconut Mama, 2023).

Extra virgin olive oil boasts a rich, fruity flavor that enhances dishes, making it ideal for dressings, drizzling over vegetables, or as a finishing oil. Pomace olive oil, on the other hand, has a milder taste, which can be beneficial in recipes where the flavor of olive oil should not overpower other ingredients (The Coconut Mama, 2023).

Extra Virgin Olive Oil: Best for salad dressings, dipping bread, sautéing vegetables, and drizzling over finished dishes.
Pomace Olive Oil: Ideal for frying, baking, and other high-heat cooking methods where a neutral flavor is preferred (Treurer, 2023; Centra Foods, 2023).

When choosing between pomace olive oil and extra virgin olive oil for cooking, consider the specific needs of your recipes. Extra virgin olive oil is the go-to choice for flavor and health benefits, especially in cold dishes or low-heat cooking. Pomace olive oil shines in high-heat applications, offering a more economical option for frying and baking.

Ultimately, both oils have their place in the kitchen. Understanding their differences will help you make informed choices that suit your cooking style and health preferences. Whether you opt for the rich flavors of extra virgin or the versatility of pomace, incorporating olive oil into your diet is a delicious way to enhance your culinary creations.