Are you under the impression that extra light olive oil is lower in fat and calories than its regular counterpart?  If so, you are not alone.

The good news, however, is that you’ll benefit from the latest USDA olive oil labeling enforcement set to take place in October of this year.    

Conveniently timed at the peak of harvesting season for the olive tree, the USDA will be working alongside the Olive Oil Council to design science-based standards for olive oil based on fatty acid composition, odor, color, flavor, and UV absorption.

The newest guidelines are in response to mass confusion amongst consumers about the quality, taste and production of different oils.  Without the proper labeling classification, major olive oil distributors were engaging in misleading marketing strategies— like the extra light example above, or slapping extra-virgin (to indicate highest quality/taste) on their labels.  These practices further blurred the lines between high-quality and mediocre oils. 

Let’s clear a few things up here.

A Little Bit About Olive Oil:

Olive oil is produced from a wide variety of olives designated based on their diversity, climate and location.  Fun fact: Did you know that only GREEN olives are strictly used to make oil?  One tablespoon of olive oil contains 126 calories, and 14 grams of fat.  Of these 14 grams of fat, an impressive 11 grams are monounsaturated fatty acids (MUFAs).  That’s almost half of your daily recommended value!

Benefits of Olive Oil:

-Antibacterial properties

-May prevent stomach ulcers

-Contains powerful antioxidants

-Controls blood cholesterol levels

-Targets stubborn belly fat

-May prevent cardiovascular disease and cancer

Types of Olive Oil:

Extra-Virgin Olive Oil

-Most popular olive oil among consumers

-Under ripe/young olives used

-Processing method:  Cold-pressed

-Acidity: Less than 1%

-Strong flavor and odor

-Best for salad dressings

Virgin Olive Oil

-Riper olives used

-Processing method: Cold-pressed

-Acidity: No more than 2%

-Medium flavor and odor

-Better for cooking

Pure Olive Oil

-Also known as plain “olive oil” or “commercial grade” olive oil

-Processing method: Cold-pressed from extra virgin/virgin olive oil, followed by a second cold-press

-Light color

-Mild taste (compared to virgin olive oil)

-No added oils

-Great for multi-purpose use

Refined Olive Oil

-Processing method: Refining virgin olive oil

-Acidity: 3.3% or more

-Low quality

-Poor taste and odor

-Not good for cooking

Light or Extra Light Olive Oil

-Same calories and fat as other oils

-Processing method: Chemical

-Mix of refined and low quality olive oils

-Typically used in deep-frying

For more information, visit the USDA website to read the newest U.S. Standards for Grades of Olive Oil.

What are some of your favorite uses for olive oil?