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Olive Oil versus Other Oils



What is olive oil?

Most people don’t realize that olive oil is actually a fruit juice made by mashing or pressing the olive. Olive oil is well known for its distinctive flavor and aroma. In their natural form, olives are very bitter and nearly inedible. To achieve the amazing flavor and taste, olives traditionally are cured in brine or oil.

Are all olive oils the same?

ABSOLUTELY NO. In fact olive oil comes in virgin, extra virgin, pure and light versions. Virgin means that no chemicals were used in the process of extracting the oil from the olive. Extra virgin means that the olive oil has gone through several tests to confirm its taste and to verify that it is free of defects. Light olive oil is a blend of pomace olive oil, which is olive oil that is extracted from the olive using chemicals and heat, and virgin olive oil.

Are all oils fattening, including olive oil?

Extra virgin olive oil contains some of the highest amounts of monounsaturated fats compared to other oils. These fats actually help lower a person’s total cholesterol level and LDL cholesterol level, or bad cholesterol. When olive oil is used in moderation it provides more health benefits than negative health issues. 

Can you use olive oil to deep fry foods?

Even though olive oils has a lower fat content compared to other oils and therefore, a low smoke point, olive oil is an excellent option for deep frying. Even though it would be more expensive than with other oils, it is possible and would add excellent flavor to your foods.

Olive oil versus butter:

Olive oil contains only 33% saturated fat while butter is composed of 66%  saturated fat. Olive oil has no cholesterol, while a serving of butter has 33 mg of cholesterol.

At the Stevenswood Wine Bar, we offer our special selection of unfiltered cold press assorted flavored olive oils. Our selection includes:

  1. Tarocco Italian Orange
  2. Rosemary
  3. Verna Spanish Lemon
  4. Key Lime
  5. Extra Virgin Olive Oil

Here is a chart of the different oils for cooking  and comparison to olive oil

Type of oil or fatSaturatedMonounsaturatedPolyunsaturatedSmoke point
[note 1]
Almond 8% 66% 26% 221 °C(430 °F) Baking, sauces, flavoring
Avocado oil 12% 74% 14% 271 °C(520 °F) Frying, sautéing, dipping oil, salad oil
Butter 66% 30% 4% 150 °C(302 °F) Cooking, baking, condiment, sauces, flavoring
Gheeclarified butter 65% 32% 3% 190–250 °C (374–482 °F) Deep frying, cooking, sautéing, condiment, flavoring
Canola oil 6% 62% 32% 204 °C(399 °F) Frying, baking, salad dressings
Coconut oil, (virgin) 92% 6% 2% 177 °C(351 °F) Commercial baked goods, candy and sweets, whipped toppings, nondairy coffee creamers, shortening
Rice bran oil 20% 47% 33% 254 °C(489 °F) Cooking, frying, deep frying, salads, dressings. Very clean flavoured & palatable.
Corn oil 13% 25% 62% 236 °C(457 °F) Frying, baking, salad dressings, margarine, shortening
Cottonseed oil 24% 26% 50% 216 °C(421 °F) Margarine, shortening, salad dressings, commercially fried products
Grape seed oil 12% 17% 71% 204 °C(399 °F) Cooking, salad dressings, margarine
Hemp oil 9% 12% 79% 165 °C(329 °F) Cooking, salad dressings, …
Lard 41% 47% 2% 138–201 °C (280–394 °F) Baking, frying
Margarine, hard 80% 14% 6% 150 °C(302 °F)[note 2] Cooking, baking, condiment
Mustard oil 13% 60% 21% 254 °C(489 °F) Cooking, frying, deep frying, salads, dressings. Very clean flavoured & palatable.
Margarine, soft 20% 47% 33% 150–160 °C (302–320 °F) Cooking, baking, condiment
Macadamia oil 12.5% 84% 3.5% 210 °C(410 °F) Cooking, frying, deep frying, salads, dressings. A slightly nutty odour.
Diacylglycerol (DAG) oil 3.05% 37.95% 59% 215 °C(419 °F) Frying, baking, salad oil
Olive oil (extra virgin) 14% 73% 11% 190 °C(374 °F) Cooking, salad oils, margarine
Olive oil (virgin) 14% 73% 11% 215 °C(419 °F) Cooking, salad oils, margarine
Olive oil (refined) 14% 73% 11% 225 °C(437 °F) Sautee, stir frying, deep frying, cooking, salad oils, margarine
Olive oil (extra light) 14% 73% 11% 242 °C(468 °F) Sautee, stir frying, frying, deep frying, cooking, salad oils, margarine
Palm oil 52% 38% 10% 230 °C(446 °F) Cooking, flavoring, vegetable oil, shortening
Peanut oil / groundnut oil 18% 49% 33% 231 °C(448 °F) Frying, cooking, salad oils, margarine
Pumpkin seed oil 8% 36% 57% 121 °C(250 °F) salad oils
Safflower oil 10% 13% 77% 265 °C(509 °F) Cooking, salad dressings, margarine
Sesame oil(Unrefined) 14% 43% 43% 177 °C(351 °F) Cooking
Sesame oil(semi-refined) 14% 43% 43% 232 °C(450 °F) Cooking, deep frying
Soybean oil 15% 24% 61% 241 °C(466 °F) Cooking, salad dressings, vegetable oil, margarine, shortening
Sunflower oil(linoleic) 11% 20% 69% 246 °C(475 °F) Cooking, salad dressings, margarine, shortening
Sunflower oil(high oleic)[36] 9% 82% 9% 160 °C(320 °F) Cooking
Tea seed oil[37] 22% 60% 18% 252 °C(486 °F) Cooking, salad dressings, stir frying, frying, margarine
Walnut (Semi-refined) 9% 23% 63% 204 °C(399 °F)[38] Salad dressings, added to cold dishes to enhance flavor


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