Cold extracted olive oil stands as one of nature’s most remarkable foods. This golden-green liquid represents the pure essence of olives, captured through a careful process that preserves its natural qualities. Unlike oils processed with heat, cold extracted olive oil maintains its original nutrients, flavors, and aromas. This article explores everything you need to know about this premium cooking oil, from production methods to health benefits and culinary uses.
What is cold extracted olive oil?
Cold extraction refers to the process of obtaining oil from olives without using heat. The term “cold” indicates that the oil is extracted at temperatures below 27°C (80°F), preventing thermal degradation of the oil’s components. This temperature control is crucial as heat can break down the delicate compounds that give olive oil its health benefits and distinctive taste.
This method differs significantly from conventional extraction, which often uses heat to increase oil yield. While heat-based extraction produces more oil, it sacrifices quality by damaging sensitive nutrients and altering flavor profiles.
Cold extracted vs. cold pressed: understanding the terminology
While often used interchangeably, these terms have subtle differences:
- Cold pressed traditionally referred to oils obtained using hydraulic presses
- Cold extracted is a broader term encompassing modern centrifugation methods
- Both methods maintain temperatures below 27°C
- The end result is similar in quality when properly produced
What temperature is cold extraction?
Cold extraction occurs at temperatures below 27°C (80°F). This specific temperature threshold is important because:
- Above this temperature, heat-sensitive compounds begin to degrade
- Polyphenols and aromatic compounds remain intact
- Enzymatic activity that contributes to flavor development is preserved
- International standards require this temperature limit for “cold” designation
The production process
The journey from olive tree to bottle involves several careful steps:
- Harvesting: Olives are picked at optimal ripeness, usually by hand or with gentle mechanical assistance.
- Cleaning: Leaves, twigs, and debris are removed through washing.
- Crushing: Olives (including pits) are crushed into a paste using stone mills or modern stainless-steel crushers.
- Malaxation: The paste is slowly mixed to help oil droplets combine, typically for 20-40 minutes.
- Extraction: The paste undergoes centrifugation or pressing to separate oil from water and solids.
- Filtration: Some producers filter the oil to remove remaining particles, while others leave it unfiltered.
- Storage: The oil is stored in stainless steel containers away from light and heat.
Throughout this process, temperature control remains essential. Modern facilities monitor temperatures carefully to ensure they never exceed the cold extraction threshold.
Traditional vs. modern extraction methods
| Aspect | Traditional Stone Press | Modern Centrifugation |
|---|---|---|
| Equipment | Stone mills, hydraulic presses | Stainless steel crushers, centrifuges |
| Processing time | 1-2 hours | 30-60 minutes |
| Yield | Lower (20-25%) | Higher (25-30%) |
| Oxygen exposure | Higher | Lower |
| Labor required | Intensive | Moderate |
| Consistency | Variable | More consistent |
| Investment cost | Lower | Higher |
| Tradition value | High (centuries old) | Lower (modern technology) |
How do you cold extract oil?
Modern cold extraction typically follows these steps:
- Olives are crushed in stainless steel mills to create a paste
- The paste undergoes malaxation (gentle mixing) at controlled temperatures
- A horizontal centrifuge (decanter) separates the oil from water and solids
- A vertical centrifuge further purifies the oil
- The oil may be filtered or left unfiltered before bottling
Small-scale producers may still use traditional stone mills and hydraulic presses, which follow similar principles but with more manual intervention.
Nutritional profile
Cold extracted olive oil contains an impressive array of nutrients:
- Monounsaturated fats: Primarily oleic acid, which supports heart health
- Vitamin E: A powerful antioxidant
- Vitamin K: Important for blood clotting and bone health
- Polyphenols: Plant compounds with antioxidant and anti-inflammatory properties
The cold extraction process preserves these nutrients, particularly the heat-sensitive polyphenols that would otherwise be destroyed during high-temperature processing.
Nutritional comparison of different cooking oils (per tablespoon)
| Nutrient | Cold Extracted Olive Oil | Refined Olive Oil | Canola Oil | Coconut Oil | Avocado Oil |
|---|---|---|---|---|---|
| Calories | 119 | 119 | 124 | 121 | 124 |
| Total Fat | 14g | 14g | 14g | 14g | 14g |
| Saturated Fat | 2g | 2g | 1g | 12g | 2g |
| Monounsaturated Fat | 10g | 10g | 8g | 1g | 10g |
| Polyunsaturated Fat | 1.5g | 1.5g | 4g | 0.5g | 2g |
| Vitamin E | 1.9mg (13% DV) | 1.0mg (7% DV) | 2.4mg (16% DV) | 0.1mg (1% DV) | 2.3mg (15% DV) |
| Vitamin K | 8.1μg (10% DV) | 8.1μg (10% DV) | 17μg (21% DV) | 0.1μg (0% DV) | 6μg (8% DV) |
| Polyphenols | High | Low | Very low | Low | Moderate |
Key bioactive compounds in cold extracted olive oil
| Compound | Health Benefits | Stability |
|---|---|---|
| Oleocanthal | Anti-inflammatory, pain-reducing | Moderate |
| Oleuropein | Antioxidant, antimicrobial | High |
| Hydroxytyrosol | Powerful antioxidant, cardioprotective | High |
| Squalene | Skin health, cancer prevention | Moderate |
| Beta-sitosterol | Cholesterol-lowering | High |
| Oleacein | Anti-inflammatory, antioxidant | Moderate |
Health benefits
Research consistently shows that cold extracted olive oil offers numerous health advantages:
Heart health protection
The monounsaturated fats help reduce LDL (“bad”) cholesterol while maintaining HDL (“good”) cholesterol levels. Studies show regular consumption may lower blood pressure and reduce the risk of heart disease.
A landmark study published in the New England Journal of Medicine found that people following a Mediterranean diet supplemented with extra-virgin olive oil had a 30% lower risk of major cardiovascular events.
Anti-inflammatory effects
Oleocanthal, a compound in cold extracted olive oil, has anti-inflammatory properties similar to ibuprofen. This may help with conditions like arthritis and chronic inflammation.
Research from the Monell Chemical Senses Center found that 3.4 tablespoons of extra virgin olive oil is equivalent to about 10% of the recommended dose of ibuprofen for pain relief.
Cancer risk reduction
The antioxidants in cold extracted olive oil may help prevent cellular damage that can lead to cancer. Research suggests it may be particularly protective against breast, digestive tract, and colon cancers.
A study in the journal Molecular & Cellular Oncology found that oleocanthal in olive oil can rupture cancer cell membranes, releasing enzymes that cause cell death without harming healthy cells.
Brain health support
Some studies indicate that the compounds in cold extracted olive oil may help prevent cognitive decline and reduce the risk of Alzheimer’s disease.
Research published in the Annals of Clinical and Translational Neurology found that extra virgin olive oil preserves memory and protects the brain against Alzheimer’s in laboratory studies.
Blood sugar regulation
Research suggests that cold extracted olive oil may help improve insulin sensitivity and blood sugar control.
A study in the journal Diabetes Care found that a Mediterranean diet rich in olive oil reduced the risk of type 2 diabetes by almost 50% compared to a low-fat diet.
Culinary applications
Cold extracted olive oil shines in the kitchen due to its complex flavor profile and versatility:
Cooking temperature guide for cold extracted olive oil
| Cooking Method | Temperature Range | Suitability | Flavor Retention |
|---|---|---|---|
| Raw/Finishing | Room temperature | Excellent | 100% |
| Low-heat sautéing | 250-300°F (121-149°C) | Excellent | 90-95% |
| Medium-heat cooking | 300-375°F (149-190°C) | Good | 70-80% |
| Baking | 325-400°F (163-204°C) | Good | 60-70% |
| High-heat roasting | 375-405°F (190-207°C) | Fair | 40-50% |
| Deep frying | Above 405°F (207°C) | Not recommended | <30% |
Raw applications
- Salad dressings and vinaigrettes
- Drizzled over finished dishes
- Bread dipping
- Cold sauces like pesto or aioli
Cooking applications
- Sautéing vegetables
- Roasting at low to medium temperatures
- Marinades for meats and vegetables
- Baking (as a butter substitute in some recipes)
Can you cook with cold extracted olive oil?
Yes, contrary to popular belief, quality cold extracted olive oil can be used for most cooking methods. Its smoke point (375-405°F) is sufficient for most home cooking techniques except high-heat deep frying. The high antioxidant content actually helps the oil resist oxidation during heating better than many refined oils.
Can you infuse olive oil without cooking?
Yes, cold infusion is an excellent way to preserve both the oil’s and the infusing ingredients’ qualities:
- Use clean, dry herbs, spices, or citrus zest
- Combine with cold extracted olive oil in a clean jar
- Seal and store in a cool, dark place for 1-2 weeks
- Strain and transfer to a clean bottle
- Use within 1 month and keep refrigerated
Safety note: Be cautious with garlic and fresh herb infusions as they can pose botulism risks if not properly prepared and stored.
Regional flavor profiles
| Region | Typical Flavor Notes | Best Culinary Uses |
|---|---|---|
| Spanish | Fruity, nutty, slightly bitter | Grilled vegetables, seafood, gazpacho |
| Italian (North) | Delicate, light, almond notes | Delicate fish, light sauces, baking |
| Italian (South) | Robust, peppery, herbaceous | Pasta, hearty soups, grilled meats |
| Greek | Strong, peppery, high fruit notes | Greek salads, lamb, roasted vegetables |
| California | Buttery, mild, ripe fruit notes | Everyday cooking, dressings, dipping |
| Australian | Grassy, artichoke notes, balanced | Seafood, chicken, fresh salads |
How to select quality cold extracted olive oil
Finding authentic, high-quality cold extracted olive oil requires attention to several factors:
Label reading
Look for:
- “Cold extracted” or “cold pressed” on the label
- “Extra virgin” designation (highest quality grade)
- Harvest date (fresher is better)
- Dark glass bottle (protects from light)
Certification standards
Reputable certifications include:
- International Olive Council (IOC) approval
- Protected Designation of Origin (PDO) or Protected Geographical Indication (PGI) for European oils
- California Olive Oil Council (COOC) seal for American oils
- North American Olive Oil Association (NAOOA) seal
How to tell if olive oil is cold pressed/extracted
Since there’s no foolproof visual test, rely on these indicators:
- Check for proper certification seals
- Look for harvest date (should be within 12-18 months)
- Proper terminology (“cold extracted,” “first cold press,” “extra virgin”)
- Price point (quality cold extracted oil is rarely inexpensive)
- Taste test: should have fruity, bitter, and/or pungent notes
- Proper packaging (dark glass, tin, or stainless steel)
Storage recommendations and shelf life
| Storage Condition | Expected Shelf Life | Notes |
|---|---|---|
| Room temperature, exposed to light | 3-6 months | Avoid at all costs |
| Room temperature, dark cabinet | 6-12 months | Acceptable storage |
| Cool pantry (55-65°F) | 12-18 months | Ideal storage |
| Refrigerator | 18-24 months | May solidify but no quality loss |
| After opening | 1-3 months | Use quickly for best flavor |
Common misconceptions
“First cold press” terminology
Modern production rarely uses actual presses. Most oil is now extracted via centrifugation. “First cold press” is largely a marketing term that doesn’t guarantee superior quality.
Extra virgin vs. cold extracted
All extra virgin olive oil is cold extracted, but not all cold extracted oil qualifies as extra virgin. Extra virgin must also meet strict chemical and sensory standards.
Is cold pressed olive oil the same as unrefined?
While all cold pressed oils are unrefined, not all unrefined oils are cold pressed. Unrefined simply means no chemicals or excessive heat were used in processing, but temperatures might still exceed the cold extraction threshold.
Is unfiltered or cold pressed olive oil better?
This is a false comparison as they refer to different aspects:
- Cold pressed refers to the extraction method (temperature)
- Unfiltered refers to the presence of olive particles after extraction
An oil can be both cold pressed and unfiltered. Unfiltered oils contain more polyphenols but have a shorter shelf life. The “better” choice depends on your preference for stronger flavor (unfiltered) versus longer shelf life (filtered).
Cooking myths
While it’s best to use cold extracted olive oil at lower cooking temperatures, quality versions have smoke points around 375-405°F, making them suitable for most cooking methods except high-heat frying.
Disadvantages of cold extracted olive oil
Despite its many benefits, cold extracted olive oil does have some drawbacks:
Higher cost
Cold extraction yields less oil per olive, resulting in higher production costs. The careful handling, quality control, and often smaller-scale production further increase expenses.
Shorter shelf life
The very compounds that make cold extracted oil healthy (polyphenols, antioxidants) are unstable and degrade over time, giving it a shorter shelf life than refined oils.
Stronger flavor
The robust flavor profile may be too intense for some palates or certain dishes where a neutral oil might be preferred.
Lower smoke point
While adequate for most cooking, cold extracted olive oil has a lower smoke point than highly refined oils, making it less suitable for high-heat frying.
Storage sensitivity
Cold extracted olive oil is more sensitive to light, heat, and oxygen, requiring careful storage to maintain quality.
Popular olive oil brands and cold extraction
Is Bertolli olive oil cold pressed?
Bertolli’s extra virgin olive oil is cold extracted, but their regular and light olive oils undergo refinement processes that include heat. Always check the label for “extra virgin” designation to ensure cold extraction.
Is Borges olive oil cold pressed?
Borges extra virgin olive oil is cold extracted. Their premium lines often highlight this production method on the label.
Is Figaro olive oil cold pressed?
Figaro olive oil is primarily a refined olive oil blend, not a cold extracted product. It undergoes heat processing that disqualifies it from being considered cold pressed or cold extracted.
Conclusion
Cold extracted olive oil represents one of the purest forms of this ancient food. Its careful production preserves the natural goodness of olives, resulting in a product that benefits both health and culinary enjoyment. While it may cost more than conventional oils, its nutritional profile and flavor complexity make it worth the investment.
By understanding what makes cold extracted olive oil special, you can make informed choices about selecting, storing, and using this remarkable ingredient. Whether drizzled over a summer salad or used to finish a hearty winter soup, cold extracted olive oil adds a touch of Mediterranean sunshine to any dish.
FAQs
What is the healthiest olive oil to use?
Extra virgin cold extracted olive oil is considered the healthiest option due to its high polyphenol content and minimal processing. Look for oils with harvest dates within the past year for maximum health benefits.
What is the next healthiest oil to olive oil?
Avocado oil is often considered the next healthiest option after olive oil due to its similar monounsaturated fat profile, high smoke point, and mild flavor. Other healthy options include unrefined sesame oil and walnut oil for specific uses.
Why is cold-pressed oil expensive?
Cold-pressed oil costs more because it yields less oil per olive (20-30% less than heat extraction), requires more careful handling, often involves smaller-scale production, and preserves compounds that create superior flavor and health benefits.
How long does cold pressed olive oil last?
Properly stored cold pressed olive oil typically lasts 12-18 months from harvest date when unopened. Once opened, it’s best used within 1-3 months for optimal flavor and nutritional benefits.
Is cold olive oil healthy?
Yes, cold extracted olive oil is among the healthiest cooking fats available. It contains beneficial monounsaturated fats, antioxidants, anti-inflammatory compounds, and has been linked to reduced risk of heart disease, certain cancers, and cognitive decline.
What type of olive oil is best for cooking?
For high-heat cooking (up to 375°F), cold extracted extra virgin olive oil is excellent despite common misconceptions. For very high-heat applications like deep frying, light (refined) olive oil has a higher smoke point but fewer health benefits.
Is it safe to drink cold pressed olive oil?
Yes, consuming small amounts (1-2 tablespoons) of cold pressed olive oil is not only safe but potentially beneficial. Many Mediterranean cultures traditionally consume a tablespoon of olive oil in the morning for health benefits.
Should I drink water after taking olive oil?
There’s no medical requirement to drink water after consuming olive oil. Some people prefer to drink water to wash away the oil’s taste or texture, but it’s a matter of personal preference rather than necessity.
What is the difference between hot extraction and cold extraction?
Hot extraction uses temperatures above 27°C (80°F) to increase oil yield, while cold extraction maintains temperatures below this threshold. Hot extraction produces more oil but destroys heat-sensitive compounds that provide health benefits and flavor complexity.
Does extra virgin mean cold pressed?
Yes, by definition, all extra virgin olive oil must be cold extracted (below 27°C/80°F). However, not all cold pressed oils qualify as extra virgin, as extra virgin designation also requires meeting specific chemical parameters and passing sensory evaluation.
Which is better, cold pressed or cold extracted?
These terms are often used interchangeably and refer to essentially the same process. “Cold pressed” traditionally referred to mechanical press methods, while “cold extracted” encompasses modern centrifugation techniques. The quality is comparable when properly produced.
At what temperature should you not use olive oil?
Avoid using cold extracted olive oil above its smoke point of approximately 375-405°F (190-207°C). Beyond this temperature, the oil begins to break down, creating potentially harmful compounds and developing off-flavors.