Types of olive oil and how to know which one to use in which recipe

It's the one everyone mentions, the one that grabs headlines and prominent shelves, but what makes it so special? Extra virgin olive oil, or EVOO, is the purest olive oil available. It is made only by mechanical processes - without chemicals or excessive heat - and must pass a sensory analysis without defects, as well as having an acidity of 0.8% or less.

Beyond the technicalities, the important thing is this: its flavor and aroma remain intact, and that is why it is perfect for dishes where it is not cooked or barely heated. Toasts, dressings, smooth creams, cold sauces or a simple steamed vegetable appreciate that final splash of EVOO. Spanish chef Joan Roca insists: "In the raw state, a good extra virgin is just another ingredient, not just fat".

And what about extra virgin olive oils? The varieties also count:

• Arbequina, smooth and fruity, goes wonderfully with desserts, white fish or mayonnaise.
• Picual, fuller-bodied, bitter and slightly spicy: perfect for stews or meats.
• Hojiblanca, more balanced, adapts well to both seasoning and frying.

It does not have the prestige of extra virgin olive oil nor is it so easily found on the shelves, but virgin olive oil also deserves its place in the kitchen. Like EVOO, it is obtained only by mechanical processes and has not been refined. The difference lies in the small details: it can be slightly higher in acidity (up to 2%) and may have slight defects in the tasting, but always within the limits allowed by the regulations.

Translated to daily use? It is an oil with good flavor and aroma, although somewhat less refined in nuances. Ideal if you are looking for a quality option for cooking without hurting your pocket. It goes very well in spoon dishes, stir-fries, sautéed dishes or long cooking in which it is not necessary for the oil to play a leading role, but it does need a tasty base.

Ferran Adrià has pointed it out on several occasions as one of the most useful oils for everyday cooking: "It has the right point to cook well without wasting an extra virgin that will not be appreciated".

If the label only says "olive oil", what you have is a blend: a base of refined olive oil (i.e., treated to eliminate impurities and defective flavors) to which a small percentage of virgin or extra virgin is added, depending on the case, to give it some flavor and color.

And what is the purpose of this oil, which seems to be "neither good nor bad"? Well, precisely for that: not to stand out. Its flavor is much more neutral, which makes it a practical option for everyday cooking when the oil does not have to steal the limelight. It is common in many family kitchens and also in restaurants, especially because of its more affordable price.

It works well in quick frying, breading, omelettes, cakes or baked dishes. It does not provide special aromas or nuances, but it is solid and withstands temperatures well if it is not reused excessively.

An important note: although it is legal and frequent to call it "mild or intense olive oil", this classification refers only to the flavor, not to the quality. And it should not be confused with virgin olive oil.

This oil is obtained from the solid by-product of the olive (the pomace), which undergoes a refining process and is then mixed with a little virgin oil to make it suitable for consumption.

It is not the most aromatic or the healthiest to eat raw, but it has a clear virtue: it withstands very high temperatures without degrading, which makes it a very common option in catering, frying and kitchens that need thermal performance and profitability.

It has a very high smoke point, above 450°F/230°C, and great stability, which allows it to be used for prolonged frying, croquettes in volume, fritters or industrial batter. In fact, Spanish chefs such as Dani García have defended it in professional cooking when efficiency is sought without renouncing a vegetable oil.

At home, it can make sense if you fry often or want a specific oil for that function. But it is not the best option for dressing a salad.

Do you usually pay attention to the type of olive oil you use when cooking? Do you have a favorite variety or are you one of those who choose according to the dish? Maybe you have been using the same one for years without thinking about it... or maybe you have an extra virgin for salads and a cheaper one for fried foods.

Tell us how you do it at home, if you notice the difference between a picual and an arbequina or if you have any trick with the oil that has worked well for you. We'll read you in the comments.

And if this article has been useful for you, don't hesitate to share it with anyone who also enjoys cooking with good oil.