Cold pressed olive oil means oil made from fresh olives that are pressed or extracted without using heat or chemicals. According to the International Olive Council (IOC), oil is called “cold extracted” when the whole process is done below 27°C (80°F). This helps keep the oil’s flavor, color, and nutrients safe from damage caused by high temperature. Modern producers do not use old wooden or stone presses anymore. They use centrifuge machines that separate oil from olive paste at low speed. The process keeps the oil natural, pure, and chemical-free.
Cold Pressed vs Extra Virgin Olive Oil
Many people think cold pressed and extra virgin olive oil (EVOO) are two different products. In reality, all extra virgin olive oil is cold extracted.
Here’s the difference:
| Type of Olive Oil | How It’s Made | Heat or Chemicals Used | Acidity Level | Main Quality |
|---|---|---|---|---|
| Extra Virgin (EVOO) | Extracted by mechanical means | No | ≤ 0.8% | Best flavor & highest antioxidants |
| Virgin Olive Oil | Mechanical extraction | No | ≤ 2% | Good quality but milder taste |
| Refined Olive Oil | Chemical & heat treatment | Yes | Variable | Neutral taste, less nutrients |
| Cold Pressed Olive Oil | Extracted below 27°C | No | Depends on grade | Keeps aroma and healthy compounds |
So, when you see a bottle that says “Extra Virgin Cold Pressed Olive Oil,” it basically means high-quality extra virgin oil processed under low heat.
How Is Cold Pressed Olive Oil Made?
The production of cold pressed olive oil includes five simple mechanical steps:
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Harvest: Ripe olives are picked early to maintain low acidity.
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Washin: Olives are cleaned to remove dust and leaves.
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Crushing: The olives (with pits) are ground into a paste using stainless steel crushers.
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Malaxation (Mixing): The paste is slowly mixed for 30–40 minutes to let small oil drops combine.
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Separation: Oil is separated from the paste using a centrifuge. The temperature is always kept below 27°C.
This low-temperature process helps preserve antioxidants, polyphenols, vitamins, and flavor compounds that are lost in refined oils.
Why Temperature Matters
Temperature control is key to keeping oil quality high.
If olive paste is processed above 27°C, sensitive plant compounds begin to break down. These include polyphenols, vitamin E (alpha-tocopherol), and aroma molecules that give olive oil its fruity or peppery taste.
Research from the University of Jaén (Spain) shows that oil produced at lower temperatures retains 20–30 % more antioxidants compared to hot extraction.
Therefore, the “cold pressed” tag indicates that producers protected the oil from oxidation and nutrient loss.
Nutritional Profile of Cold Pressed Olive Oil
Cold pressed olive oil contains over 30 minor nutrients apart from healthy fats.
Here are the main ones:
| Compound | Function |
|---|---|
| Oleic Acid (Monounsaturated Fat) | Supports heart health and reduces LDL cholesterol |
| Polyphenols (Hydroxytyrosol, Oleuropein) | Work as antioxidants to protect body cells |
| Squalene | Supports skin health and immune system |
| Vitamin E | Protects cells from oxidative damage |
| Oleocanthal | Has anti-inflammatory properties similar to ibuprofen |
Because of its rich nutrition, cold pressed olive oil is a core part of the Mediterranean diet, linked to better heart and brain health.
Health Benefits of Cold Pressed Olive Oil
1. Supports Heart Health
The high amount of monounsaturated fats (MUFAs) helps lower bad cholesterol and increase good cholesterol. Studies published by Harvard Health show that replacing butter or refined oils with olive oil can reduce heart disease risk.
2. Protects Against Oxidative Stress
Polyphenols in olive oil act as natural antioxidants. They protect body cells from damage caused by free radicals, slowing the process of aging and inflammation.
3. Promotes Healthy Digestion
Cold pressed olive oil improves gut health by stimulating bile production and helping the body absorb nutrients better.
4. Supports Brain and Skin Health
Vitamin E and squalene present in olive oil keep skin elastic and support nerve function.
5. Helps Manage Weight
Even though it is calorie-dense, its healthy fats increase satiety and reduce sugar cravings.
Uses of Cold Pressed Olive Oil in Cooking
Cold pressed olive oil is versatile in the kitchen. It has a smoke point between 375°F and 410°F, making it suitable for many recipes.
Best Uses:
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Drizzle over salads, pasta, or soups
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Mix in homemade dressings and marinades
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Add to roasted vegetables for extra aroma
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Use in baking for moisture and flavor
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Light sautéing at moderate heat
Avoid:
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Deep frying at very high temperatures
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Leaving bottle open near stove or sunlight
Tip: Always use fresh oil within 6–12 months after opening for the best flavor and nutrition.
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Buying Guide: How to Choose Real Cold Pressed Olive Oil
Many oils in supermarkets use “cold pressed” as a marketing term. Follow these steps to buy authentic, high-quality oil:
1. Check the Label
Look for “Extra Virgin Olive Oil” and “Cold Extracted below 27°C”. If it says “pure,” “light,” or “refined,” it’s not cold pressed.
2. Read the Harvest or Bottling Date
Choose oil bottled within the past 12 months. Freshness matters more than brand name.
3. Identify Origin
Oils with PDO (Protected Designation of Origin) or PGI (Protected Geographical Indication) seals guarantee authenticity e.g., Kalamata (Greece), Tuscany (Italy), Jaén (Spain).
4. Examine Packaging
Buy oil stored in dark glass bottles or tins. Avoid clear plastic bottles that allow light exposure.
5. Test the Flavor
Good cold pressed olive oil tastes grassy, fruity, slightly bitter, and peppery at the back of the throat — a sign of strong antioxidants.
Storage Tips
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Keep bottle in a cool, dark cupboard, away from direct sunlight.
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Avoid storing near heat sources like ovens.
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Reseal tightly after use.
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Do not refrigerate unless in a very hot climate.
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Finish opened bottles within 3–6 months.
Cold Pressed Olive Oil vs Refined Oils
| Factor | Cold Pressed Olive Oil | Refined Olive Oil |
|---|---|---|
| Method | Mechanical extraction | Chemical and heat processing |
| Temperature | Below 27°C | Above 100°C |
| Taste | Natural, fruity, peppery | Neutral or bland |
| Nutrients | High antioxidants & vitamins | Low nutrients |
| Use | Salad, dressing, finishing | Deep frying, long shelf life |
| Price | Higher | Cheaper |
Cold pressed oil costs more because the yield per kilogram of olives is lower, but the nutritional and sensory quality is far better.
Quick Facts about Cold Pressed Olive Oil
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Origin: Used since ancient Greek and Roman times for food and medicine.
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Shelf Life: 18 to 24 months unopened.
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Calories: ~120 calories per tablespoon.
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Color: Varies from golden yellow to deep green depending on olive type.
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Density: Around 0.91 g/mL at 20°C.
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FAQs
Q1. Is cold pressed olive oil better for health?
Yes. It has more antioxidants, vitamin E, and monounsaturated fats than refined oils.
Q2. Is cold pressed oil safe for cooking?
Yes. It is safe for light and medium heat cooking, sautéing, and baking.
Q3. Can cold pressed olive oil reduce cholesterol?
Yes. Studies show it helps lower LDL (bad) cholesterol and increases HDL (good) cholesterol.
Q4. How to identify fake cold pressed olive oil?
Avoid oils with no harvest date or generic “Made in EU” labels. Buy from certified brands with origin details.
Q5. Why does olive oil taste bitter or spicy?
The peppery aftertaste is natural. It comes from oleocanthal, a compound linked to anti-inflammatory benefits.
Conclusion
Cold pressed olive oil is pure, unrefined, and nutrient-rich, made by pressing fresh olives below 27°C without chemicals. It preserves natural antioxidants, vitamins, and healthy fats that support heart, skin, and brain health.
