What Is Olive oil and How Can I Use It?
Here's everything worth knowing about olive oil and how to pick it, what it is, how to store it, and what to use instead, plus 6,038 recipes to cook tonight.
Key Points
- Olive oil is pressed from whole olives, not chemically refined.
- Use extra virgin olive oil raw — for drizzling, dressings, and finishing.
- Use refined olive oil for high-heat cooking like sautéing and roasting.
- Store in a cool, dark place. Use within 12–18 months of harvest.
- Avoid clear bottles and plastic containers. Look for harvest dates.
What is olive oil?
Olive oil is pressed from whole olives. It is not a refined vegetable oil. Its flavor is shaped by harvest, region, and processing. Extra virgin olive oil is the highest grade. It is cold-pressed, unfiltered, and unrefined. It retains antioxidants, polyphenols, and natural fruitiness.
How to Use It
Use extra virgin olive oil raw. Drizzle it over finished soups, grilled vegetables, or pasta. Add it to salad dressings. Mix it with vinegar, lemon juice, or herbs. It enhances flavor without cooking.
Never heat extra virgin olive oil to its smoke point. It breaks down and loses flavor. Use it for finishing, not frying.
Use it on bread. Dip crusty bread in olive oil with a pinch of salt or herbs. It is simple, satisfying, and traditional.
Cooking & Pairing
Use refined olive oil for high heat cooking. It has a higher smoke point and neutral flavor. Saute onions, garlic, or mushrooms in it. Roast vegetables with it. It holds up to heat better than extra virgin.
Extra virgin olive oil pairs with tomatoes, garlic, basil, and cheese. It complements grilled fish and chicken. It balances the richness of lamb and beef.
It is the classic partner for balsamic vinegar. It is the base of pesto and aioli. It is used in marinades for meats and vegetables.
In Italian cooking, it is drizzled over minestrone and risotto. In Spanish cooking, it is used in gazpacho and patatas bravas. In Greek cooking, it is poured over grilled octopus and feta.
Substitutes
If you need a neutral oil for frying, use canola, sunflower, or grapeseed oil. They have higher smoke points and no flavor.
If you need olive flavor without the cost, use a blend of refined olive oil and a small amount of extra virgin.
Avoid coconut oil or butter as substitutes. They change the flavor too much.
Do not use vegetable oil. It is highly processed and lacks character.
Buying & Storage
Buy olive oil in dark glass bottles. Avoid clear plastic. Light and heat degrade it.
Look for a harvest date. Fresh oil has better flavor. Use it within twelve to eighteen months of the harvest date.
Store it in a cool, dark cupboard. Do not store near the stove or in the fridge. Cold makes it cloudy. It returns to clear at room temperature.
Check the label. "Extra virgin" means it passed taste and chemical tests. "Pure" or "light" means it is refined and lower quality.
Avoid bottles without a harvest date or origin. They are often blends or low quality.
Nutrition
Nutrition Facts
Serving Size 1 tablespoon (13g)Where found
Olive oil is usually found in the oils section or aisle of the grocery store or supermarket.
Food group
Olive oil is a member of the Fats and Oils US Department of Agriculture nutritional food group.
How much does olive oil weigh?
| Amount | Weight |
|---|---|
| 1 tablespoon | 13 grams |
| 1 cup | 216 grams |
| 1 teaspoon | 4 grams |
Related
Fats and Oils
- In Chinese:
- 橄榄油
- British (UK) term:
- Olive oil
- en français:
- huile d'olive
- en español:
- aceite de oliva
Recipes using olive oil
There are 6038 recipes that contain this ingredient.
Burgers with Caramelized Onions
Vegetarian burgers built from Harvest Burger mix and bulgur wheat, bound with tomato paste and parsley, then topped with balsamic-glazed caramelized onions. A satisfying meatless burger with serious chew and sweet-tangy crown.
Air-fryer Crispy Thyme Roasted Potatoes
Have some thyme to roast potatoes but are short on time. Using your air-fryer, you can roast potatoes in a flash. Crispy classic Thyme Roasted Potatoes with a modern twist.
Sausage & Broccoli Minestrone Soup
Warm up with this hearty yet thrifty sausage and broccoli minestrone soup. An easy comforting twist on the classic Italian dish, perfect for chilly days.
Marinated Pork Chops
Grilled pork chops marinated 6 hours in olive oil, white wine vinegar, garlic, peppercorns, bay leaf, and dry mustard. A simple Mediterranean-style marinade for thick-cut chops.
Homemade Fish shaped Appetizer
Fish-shaped salmon pastries: buttery shortcrust hand pies cut into fish, filled with smoked salmon, potato, and onion, then decorated with pastry scales and baked golden. A playful, savory party appetizer kids love.
Roasted Brussels Sprouts with Hazelnut Brown Butter
Caramelized Brussels sprouts roasted with toasted hazelnuts in nutty brown butter. Quick high-heat side dish with crispy edges and tender centers in under 25 minutes.
Hummus Bi Tahini
Hummus bi tahini blends chickpeas with tahini, garlic, and lemon for the silkiest Lebanese-style dip. A baking soda boil softens the chickpeas, and toasted pine nuts crown the bowl.
Homemade Birthday Gift for Kids
Birthday are always happening year round.There are many items that you can give as gifts.But homemade gift is very special.It is tasty and nutritious gift for a kids party.
Gazpacho (Salad Soup)
Classic gazpacho, the chilled Spanish salad soup, with fresh tomatoes, cucumber, green pepper, olive oil and white wine vinegar. No cooking required, just blend and chill.
Black Olive & Sea Salt Focaccia
Black olive and sea salt focaccia is a classic Italian flatbread brushed generously with olive oil, scattered with chopped olives, and finished with coarse sea salt for that signature crunch.
Tomato Gazpacho
Chilled Spanish tomato gazpacho blended from ripe tomatoes, garlic, onion, green pepper, and olive oil, sharpened with vinegar and a hit of paprika. No-cook summer soup served with crunchy garnishes.
Octopus & Celery Salad
Octopus and celery salad, a light Venetian classic of tender boiled octopus tossed with crisp raw celery, fruity olive oil, and bright lemon. A clean, low-fat seafood salad to serve with fresh bread.
Charred New Potato & Fennel Salad
Easy and tasty. Serve it with some delicious summer BBQ, arrange the salad over a bed of fresh greens to get some veggie boost.
Always Loved Vegetarian Chili
Vegetarian Chili with bulgur and vegetables--Vegetarian chili: hot satisfying dish for fans of meatless mains.
Zucchini stuffed with Savory Tofu Spread
Easy to cook, but also very healthy and tasty with Tofu Spread.
Delicious Tabouli
Tabouli salad with bulgur wheat, juicy tomatoes, fresh parsley, lemon, and olive oil. The classic Middle Eastern parsley salad served at room temperature with optional black olives and mint.
All Time Avgolemono Soup
Greek lemon-egg soup with tender chicken and orzo in a silky, tangy broth. This avgolemono takes 40 minutes and tastes like sunshine in a bowl.
Mom's Gazpacho
Fresh vegetable gazpacho with tomatoes, cucumbers, zucchini, and bell peppers. Quick cold Spanish soup ready in 10 minutes, perfect for summer lunches.
Homemade Breakfast Snack
A savory breakfast tart: buttery shortcrust pressed into a heart shape and filled with salmon, mashed potato, and onion bound in egg, half-topped with pastry and baked golden. A hearty, handsome morning bake.
Kettle River Gazpacho
Kettle River gazpacho with fresh tomatoes, cucumber, green pepper, garlic, and chili sauce. A hot-and-spicy chunky version of the Spanish classic that works chilled, room temperature, or gently warmed.
Olive Oil Brownies with Coconut
Olive oil brownies with coconut, made dairy-free with fruity olive oil instead of butter, deeply chocolatey from cocoa and two chocolates, with a layer of shredded coconut baked right through the middle and on top.
Macaroni Supper Casserole
A hearty, layered casserole combining tender macaroni, savory tomato sauce, creamy spinach-cheese filling, and melted cheddar. Perfect for family dinners or meal prep. Much easier than a lasagna with just as much punch.
Homemade Appetizer Tree
Make this easy appetizer tree the next time you have a kids’ birthday party.
Best Creamy Broccoli Soup
Velvety broccoli soup made from scratch with fresh broccoli florets and stems, potatoes for body, and evaporated milk for richness without heavy cream.
