When buying olive oil, we’re often faced with confusing labels: “cold-pressed”, “refined”, “pure”, “light”… But not all olive oils are the same — and understanding the difference can completely change how you use it and how much benefit you actually get from it.
In this guide, we’ll explain in simple terms what cold-pressed and refined olive oils really are — and why choosing the right one matters for your health, taste and cooking.
What Does “Cold-Pressed” Really Mean?
Cold-pressed olive oil is produced by pressing the olives at low temperatures (below 27 °C / 80 °F).
This is important because high heat destroys aromas, vitamins and antioxidant compounds (like polyphenols).
In a traditional setting like Valdanos Bay in Montenegro, olives are harvested by hand and pressed within a few hours of harvest using mechanical pressure or modern two-phase systems.
No chemicals.
No heat.
No refining.
The result is a pure extra virgin olive oil that retains its natural flavour, colour and nutrients.
What Is Refined Olive Oil?
Refined olive oil is made from lower-quality or oxidised olives that are not suitable for cold-pressing.
To make them edible, producers use:
- high heat
- chemical solvents
- de-odorising and de-colouring processes
The final product is then mixed with a small percentage of extra virgin oil (usually 10–15%) to add back some flavour.
This is why refined oil is sometimes sold as “pure” or “light olive oil” — but it is actually heavily processed.
Refined olive oil contains far fewer antioxidants and has almost no health benefits compared to cold-pressed extra virgin olive oil.
Which One Should You Use?
| Purpose | Best Choice | Why |
|---|---|---|
| Salad / dipping | Cold-pressed extra virgin oil | Retains full flavour + nutrients |
| Cooking (low heat) | Cold-pressed EVOO | Stable at medium temperatures |
| High-heat frying | Refined olive oil (if needed) | Higher smoke point, but less healthy |
Cold-pressed extra virgin olive oil has a smoke point of ~180°C, which makes it absolutely safe for everyday cooking and sautéing — contrary to the myth that it can’t be heated.
Why Cold-Pressed Olive Oil From Small Groves Matters More
In regions like Ulcinj, Montenegro, olives are processed within hours of harvest.
By contrast, in industrial agriculture, olives may sit in trucks for days, losing quality before they’re even pressed.
This is a key reason why oils made in small, coastal groves still have that deep, peppery taste and high polyphenol content. It’s not a marketing trick — it’s real chemistry.
Final Takeaway
If you care about health, flavour or authenticity, always choose cold-pressed extra virgin olive oil over refined types.
It may be more expensive — but it hasn’t been stripped of the very things that make olive oil valuable in the first place.
Olive oil shouldn’t just be oil. It should be a living expression of the land it comes from.
