“Virgin” olive oil is extracted mechanically from olives without chemical refining. “Extra virgin” is the highest quality grade of this unrefined oil. Both can be filtered. The terms describe how the oil is produced and its quality; they do not indicate a first or second pressing. [International Olive Council](https://www.internationaloliveoil.org/olive-world/olive-oil/)

International Olive Council standards set these requirements:

| Grade | Chemical requirement* | Taste and aroma requirement |
|---|---|---|
| Extra virgin | Free acidity no higher than 0.8% | Some olive fruitiness, with no sensory defects detected by a trained tasting panel |
| Virgin | Free acidity no higher than 2.0% | Some olive fruitiness, with limited sensory defects allowed |

*Other chemical requirements also apply. “Free acidity” measures free fatty acids. It does not measure pH or how sour the oil tastes. [IOC definitions](https://www.internationaloliveoil.org/olive-world/olive-oil/), [sensory grading standard](https://www.internationaloliveoil.org/wp-content/uploads/2024/07/III-2.2.COI-T20-Doc.-15-REV-11-2024_EN-1.pdf)

Extra virgin oil can taste delicate and mild, or grassy, fruity, bitter and peppery. Bitterness and a peppery sensation in the throat are positive characteristics. Ordinary virgin oil may have slight off-flavors, so it is not simply a milder version of extra virgin. [IOC sensory standard](https://www.internationaloliveoil.org/wp-content/uploads/2024/07/III-2.2.COI-T20-Doc.-15-REV-11-2024_EN-1.pdf)

Both are suitable for everyday cooking. Extra virgin works well for sautéing, roasting and frying, as well as in dressings and for finishing dishes. Its smoke point varies with quality and freshness, so the label alone cannot tell you its exact temperature limit. Good extra virgin oil also contains antioxidants that help it resist deterioration during heating. [UC Davis](https://ucfoodquality.ucdavis.edu/olive-oil/olive-oil-myths-and-facts)

Choose an extra virgin oil whose flavor you enjoy. Save especially aromatic or expensive bottles for dressings or a final drizzle, where you can taste them most clearly.