Even the famous Hollywood actress Jennifer Lopez trusts olive oil to maintain skin health. In fact, she has her own skincare brand, JLo Beauty, which uses exclusively olive-based products.
Olive oil, especially the extra virgin grade, is considered one of the healthiest and best cooking oils in India and globally. The quality of the olive fruit also matters, but what makes this type of olive oil really healthy is the retention of nutritive compounds. It is the natural extraction method, cold-pressing, that avoids chemical refining and high-heat treatment, making EVOO hold onto its health-beneficial properties. Purity comes with a price, and yes, EVOO is priced slightly higher than other types of olive oil.
Also Read: Jennifer Lopez’s Unshakeable Trust in Olive Oil
What Makes Olive Oil Healthy for Indian Cooking?
Olive oil stands as one of the best cooking oils in India for everyday meals and health benefits. Its popularity is growing worldwide due to its health-supporting nutritional properties. Olive oil loads with certain bioactive compounds and antioxidants that hold the potential to benefit health in numerous ways.
This golden oil contains oleuropein and hydroxytyrosol, key bioactive compounds found in olive oil. These are polyphenols that act as antioxidants. They help protect cells from damage and reduce LDL cholesterol, which may support heart health when consumed in moderation as part of a balanced diet.
Olive oil also contains oleocanthal and oleic acid that are classified as bioactive compounds. These compounds are known to inherit properties that help ease joint pain and increase the levels of good cholesterol.
It provides essential antioxidants such as phytosterols, squalene, and tocopherols. Phytosterols block cholesterol absorption in the gut and help remove it from the body, lowering LDL cholesterol to reduce plaque build-up in arteries. This help in reducing the risk of heart attacks or strokes.
Squalene, an antioxidant in olive oil, benefits skin by acting as a natural moisturizer that locks in hydration, improves elasticity without clogging pores, and fights aging.
Tocopherols are vitamin E form that serve as vital antioxidants. These antioxidants are known to enhance immunity and prevent oxidative damage.
These bioactive compounds and antioxidants make olive oil a healthy choice for cooking, positioning it among the top cooking oils in India. Choosing the best olive oil in India ensures long-term health gains when consumed in moderation.
Understanding the Main Types of Olive Oil
The types of olive oil are categorized based on their extraction and processing method. Based on purity, extra virgin olive oil tops the list as it is cold-pressed. Being cold-pressed is a plus point and the other best part is, it has an acidity level of under 0.8%, which is best for salad dressing and very mild-heat cooking. The acidity level of pomace olive oil is below 1%, and for extra light olive oil, it is below 0.3%, and both are good for high-heat cooking. Acidity measures free fatty acids from fat breakdown, so fresh oils stay low, under 0.1-0.8% for premium types, and taste clean without turning rancid. As oils age, acidity climbs, hinting at oxidation that reduces the oil’s shelf life and flavour. The acidity level of cooking oils defines their quality. The lower the acidity of an oil, the higher its freshness and quality. There are mainly 3 types of olive oils in the market and choosing the best olive oil depends on your cooking and health needs.
Also Read: Purity in 7 Steps: How the Best Olive Oil in India Is Made
Extra Virgin Olive Oil
When high-quality olive fruits are crushed at low temperature without chemical refining, the product that we get is pure olive oil, known as extra virgin olive oil. There is no further processing like refining or heat treatment. The olive oil that we get after cold-pressing contains natural nutrients and retains the real goodness, especially in terms of taste. From a health perspective, EVOO’s fat profile is well balanced. It contains around 70-80% monounsaturated fats (MUFAs) and about 10% polyunsaturated fats (PUFAs) for balance without excess oxidation risk. Olive oil contains a high proportion of MUFA, and of which oleic which is around 70%-85%, dominates the composition. In extra virgin olive oil, polyunsaturated fats accounts presence of around 3% to 21% of the total fatty acids, while EVOO of some brands constitutes around 8% to 12%.
EVOO is loaded with many bioactive compounds such as polyphenols, vitamin E, and squalene, known to carry health-beneficial properties. These nutrients in extra virgin olive oil benefits health – improve heart wellness, antioxidative helps combat oxidative stress, and squalene benefits skin health.
EVOO is not meant for high-heat cooking like deep frying. Its smoke point is around 350-410°F (177-210°C), which handles light-heat cooking without breaking down, and is best for low-temp tadka and salad dressing.
Also Read: Six Reasons to Use Cold-Pressed Extra Virgin Olive Oil in Your Skincare Routine
Virgin and Pure Olive Oil
Virgin and Pure Olive Oil are practical options when you want a balance of taste, nutrition, and heat stability in daily Indian cooking.
Virgin Olive Oil (similar but slightly higher acidity)
Virgin olive oil is also considered one of the best versions of olive oil, but in quality, it ranks a step below extra virgin olive oil. While EVOO has very low acidity, around under 0.8%, and superior taste, virgin olive oil has a slightly higher acidity level, up to 2-3%. This oil also undergoes mechanical pressing and retains nutrients. It still contains useful bioactive compounds and antioxidants such as polyphenols and vitamin E, which are considered healthy. It contains high levels of monounsaturated fats, around 70%-80%, and low polyunsaturated fats at around 10%-15%. This fat profile helps maintain stability during cooking and supports healthy cholesterol levels. Virgin olive oil has a moderate smoke point that suits light sautéing, basic tadka, and gentle frying.
Olive Oil or Pure Olive Oil (blend of refined and virgin)
Olive Oil or Pure Olive Oil is a type of olive oil that is usually a blend of refined olive oil and that also contains some portion of EVOO. This oil blends around 15% virgin or extra virgin olive oil and around 85% refined olive oil. The best olive oil brands in India blend in more unrefined content, which may be up to 30%.
Pure Olive Oil is usually a blend of refined olive oil with a smaller portion of virgin olive oil. The refining process reduces natural antioxidants and flavour but improves stability. It also makes the taste milder and many households prefer it for everyday use. It still offers mainly monounsaturated fats, making it a better choice than many highly refined seed oils from a heart-health perspective.
Pure Olive Oil has a higher smoke point compared to EVOO and virgin oil, which suits regular Indian cooking needs like stir frying, paratha roasting, and shallow frying.
Pomace and Extra Light Olive Oil
Pomace and Extra Light Olive Oil are also olive oil types and reliable options for high-heat cooking in India. These types of oils are budget-friendly and suffices different cooking types.
Pomace Olive Oil
Pomace Olive Oil starts with the leftover pulp from olives after the first press yields premium oils like extra virgin. A solvent helps extract the remaining oil from skins and pits, followed by refining to create a smooth, everyday product that’s fully olive-based.
Compared to unrefined oils, it has fewer bioactive compounds and antioxidants such as polyphenols, offering less protection against inflammation. Still, its fat profile remains healthy with around 70% monounsaturated fats that support heart health, lower polyunsaturated fats for added stability during cooking, and minimal saturated fats. Refining brings acidity down to under 1%, so it stays fresh longer without developing off-flavours in your kitchen.
Pomace Olive Oil has a smoke point ranging between 390-470°F, making it the perfect oil for deep-frying crispy pakoras, slow-simmering rich curries, or veggies. It handles long high-heat sessions without smoking or breaking down, keeping your food tasty and safe. This make Pomace Olive Oil one of the best olive oils in India that fits well within the budget for everyday cooking needs.
Extra Light Olive Oil
Extra Light Olive Oil undergoes an intensive refining process that strips away much of the olive’s natural flavour and colour. This results in a neutral taste and pale appearance, making it suitable for cooking.
The refining reduces levels of natural antioxidants and bioactive compounds compared to unrefined olive oils. However, it maintains a healthy fat profile with 70-80% monounsaturated fats that support heart health and healthy cholesterol levels.
Saturated fats remain low at 10-15%, while polyunsaturated fats provide balance for stable performance in meals. Acidity is kept below 0.3%, which improves stability and extends shelf life under normal kitchen storage without off-flavours developing.
Its smoke point of about 465°F (240°C) makes it reliable for high-heat cooking. Use it for baking naan, roasting spiced vegetables like aloo gobi, or stir-frying with Indian masalas. It withstands prolonged heat without smoking or degrading, allowing primary flavours from spices and ingredients to stand out clearly. This versatility positions Extra Light Olive Oil as a practical choice for Indian home kitchens focused on diverse cooking methods.
Also Read: The Heart-Healthy Benefits of Olive Oil – Proven Benefits Backed by Science
How to Choose the Best Olive Oil in India
There are so many olive oil brands, and picking the best one can be challenging. Before you buy olive oil, look out for certain terms on the label.
Look for the term “Extra Virgin Olive Oil,” which indicates the highest grade oil; “Virgin Olive Oil”—slightly lower in grade; “Pure Olive Oil”—a mix of refined and a small amount of virgin oil; and “Pomace or Extra Light Olive Oil”—which indicates more processed oils. Make sure you check for the FSSAI logo and 14-digit license number. These checks do not guarantee of you getting pure oil or the flavour you will like, but yes, they do tell you the oil is less likely to be adulterated or mislabelled. The quick checks help you choose the best olive oil in India for your family that ensures safety and wellness.
Also Read: How Extra Virgin Olive Oil Helps Women Fight Obesity Naturally
Buy Best Olive Oil from Popular Cooking Oil Brand in India
There are many cooking oil brands in India claiming to offer the best olive oils. Most people are often swayed by attractive labels and end up buying low-grade olive oil at higher prices. Before buying, Google popular cooking oil brands in India, check their websites, and read reviews on e-commerce platforms like Amazon, Flipkart, and Blinkit. You can also trust cold-pressed oil brands like Jivo. Jivo is one of the largest sellers of cold-pressed canola oil in India, with a wide distributor network. It also offers high-quality olive oils like cold-pressed EVOO, pomace olive oil, and extra light olive oil.
Conclusion
Knowledge is bliss. It is also good to have basic quality check knowledge before you buy olive oil. A good oil will always benefit your health, while making wrong choices can do the opposite. Since there are different types of olive oils, it is important that you are aware of the distinguishing parameters. EVOO is always the best type of olive oil for salad dressing and very low-heat cooking, but for high-heat cooking, you need to choose from Pomace Olive Oil and Extra Light Olive Oil. Make sure you buy the best olive oil in India from reputed cooking oil brands in India like Jivo. Choose right, stay healthy.