Olive oil is one of those kitchen staples that everyone has, but not everyone knows how to use properly. Some people grab the cheapest bottle off the shelf and use it for everything. Others buy fancy extra virgin olive oil and don’t even realize they’re using it wrong. The truth is, not all olive oils are the same, and choosing the right one can make a huge difference in how your food tastes.

If you’ve ever wondered why some dishes turn out richer, smoother, or just better when made by someone else, there’s a good chance they’re using the right olive oil for the job. Whether you’re drizzling, cooking, or dipping, picking the right oil matters. Here’s how to do it.

Understanding the Different Types of Olive Oil

Before you can choose the right olive oil for your dish, you need to know what you’re working with. Olive oil comes in several varieties, but the most common ones you’ll find in stores are:

  • Extra Virgin Olive Oil (EVOO): This is the highest-quality olive oil you can get. It’s made by pressing olives without heat or chemicals, which keeps all the natural flavors and nutrients intact. It has a bold, sometimes peppery taste, and it’s best used for drizzling, dipping, or finishing dishes rather than cooking at high temperatures.
  • Virgin Olive Oil: Similar to extra virgin, but with a slightly lower quality and less intense flavor. It’s still great for salads and drizzling but can handle some light cooking.
  • Pure or Regular Olive Oil: This is a blend of refined and virgin olive oil. It has a more neutral taste and a higher smoke point, making it better for sautéing, frying, or baking.
  • Light or Extra Light Olive Oil: The name can be misleading—this isn’t lower in calories. It just means the oil is more refined and has a lighter flavor. It’s good for high-heat cooking when you don’t want the taste of olive oil to overpower the dish.

Now that you know the basics, let’s talk about when to use each one.

The Best Olive Oil for Drizzling and Dipping

If you’re using olive oil as a finishing touch—like drizzling over a salad, pasta, or grilled vegetables—you want something with strong flavor. Extra virgin olive oil is the way to go. Since it’s cold-pressed and unrefined, it has the richest taste and adds depth to simple dishes.

The same goes for dipping. If you’re serving fresh bread with olive oil, a high-quality extra virgin variety will have that slightly spicy, fruity taste that makes it stand out. For even more flavor, try something infused. A flavoured olive oil by Casa de l’Oli can add a whole new level of taste with ingredients like garlic, basil, or chili. These work great for dipping, drizzling over fresh tomatoes, or even adding a punch of flavor to pizza.

What to Use for Cooking and Frying

This is where a lot of people make mistakes. While extra virgin olive oil is packed with flavor, it’s not always the best choice for high-heat cooking. That’s because it has a lower smoke point, meaning it burns at a lower temperature. When olive oil burns, it loses its flavor and can even turn bitter.

For sautéing vegetables or cooking meat, go with regular olive oil or virgin olive oil. These can handle higher temperatures without burning, while still adding some flavor.

For frying, you need something even more heat-resistant. Light or extra light olive oil is your best bet because it has a high smoke point and won’t break down under intense heat. It also won’t add too much of its own taste, so it’s great for things like frying eggs, making crispy potatoes, or deep-frying.

Baking with Olive Oil: What Works Best?

You might not think of olive oil as a baking ingredient, but it can be a great alternative to butter or vegetable oil in cakes, muffins, and even cookies. The key is picking the right kind.

If you want a rich, slightly fruity flavor in your baked goods, extra virgin olive oil can work well—especially in recipes with citrus, chocolate, or nuts. It adds moisture and depth without being overwhelming.

If you don’t want any olive oil taste at all, go with light olive oil. Since it’s more neutral, it won’t interfere with the flavors in your baked goods.

How to Tell if You Have a Good Olive Oil

Not all olive oils are created equal. Some brands cut their oils with cheaper ingredients or use low-quality olives. If you want to make sure you’re getting the best, here’s what to look for:

  • Dark Glass Bottles: Good olive oil comes in dark bottles to protect it from light, which can make it go bad faster. Avoid anything in clear plastic.
  • Harvest Date: Check for a harvest or pressing date. The fresher, the better. Olive oil doesn’t get better with age like wine.
  • Cold-Pressed or First Pressed: These terms mean the oil was extracted without heat, keeping more of its natural flavors.
  • Origin: The label should tell you where the olives were grown and pressed. Single-origin oils are usually higher quality than blends from multiple places.

Final Thoughts: Picking the Right Olive Oil is Easy

If you take one thing away from this, let it be this: not all olive oils are meant to be used the same way. If you’re drizzling or dipping, go for extra virgin. If you’re cooking at medium heat, regular olive oil or virgin olive oil works best. If you’re frying or baking, light olive oil is the safest choice.

A little thought into the olive oil you use can completely change the way your food tastes. And if you want to make your meals even better, try flavored olive oils—they’re an easy way to add a boost of taste without extra effort.

Now that you know what to use and when, it’s time to start cooking. Grab the right bottle, and let your ingredients shine!