Olive Pomace Oil vs Olive Oil: The Ultimate Verdict

Olive oil is a household favorite cooking oil. But what if I told you there’s another contender on the scene that often flies under the radar? Enter olive pomace oil, an oil that deserves a closer look… 

Get ready to dive into the differences between olive pomace oil and olive oil and discover the best choice for your culinary adventures!

Comparing olive pomace oil vs olive oil

	Olive pomace oil	Olive Oil (Extra Virgin)	Olive Oil (Light/Pure/Regular)	Olive Oil (Virgin oil)
Solid or Liquid?	Liquid	Liquid	Liquid	Liquid
Smoke Point (Fahrenheit)	460 degrees	350 degrees	390-470 degrees	350 degrees
Primary Fat	Monounsaturated	Monounsaturated	Monounsaturated	Monounsaturated
Taste	Bland	Grassy	Neutral	Mildly grassy
Good for Cooking…	Raw, low, moderate, and high heat	Raw, low heat	Raw, low, moderate, and high heat	Raw, light heat, moderate heat
Allergens	Olive, olive pollen	Olive, olive pollen	Olive, olive pollen	Olive, olive pollen
Gluten-free?	Yes	Yes	Yes	Yes
Keto?	Yes	Yes	Yes	Yes
Paleo?	No	Yes	If it is not refined	Yes
Vegan?	Yes	Yes	Yes	Yes

Differences between olive pomace oil and olive oil

Olive pomace oil is a type of oil extracted from the leftover residue, or pomace, that remains after pressing olives for virgin olive oil. The pomace undergoes a process called solvent extraction, followed by refining to produce olive pomace oil. It’s not considered ‘olive oil’ because it doesn’t meet the International Olive Council requirements.

On the other hand, “true” olive oil is extracted directly from the olives using mechanical means, without the need for solvents or refining. Unless of course, you get refined or “regular” olive oil…

Extra virgin vs regular vs virgin olive oil

Among the different types of olive oil, extra virgin olive oil is considered the highest quality and most flavorful. It is cold-pressed, meaning it is obtained solely through mechanical extraction without the use of heat or chemicals. 

Regular olive oil, also known as pure or light olive oil, is a blend of refined and virgin olive oils.

Virgin olive oil falls between extra virgin and regular olive oil in terms of quality and flavor, with a slightly higher acidity level than extra virgin oil.

Baking and cooking with olive pomace oil vs olive oil

Before you cook or bake with olive pomace oil or olive oil, it’s important to consider their smoke points—the temperature at which an oil starts to smoke and degrade.

Olive pomace oil has a higher smoke point than olive oil, making it suitable for high-heat cooking methods like frying and sautéing. Olive oil, particularly extra virgin olive oil, is best suited for low to medium heat cooking, as it has a lower smoke point. Use olive oil in salad dressings, for lightly sautéing vegetables, or as a finishing oil.

While olive pomace oil has a milder taste compared to other olive oils, it still adds a subtle touch of olive flavor to your dishes. It’s ideal in marinades and dressings to enhance the flavors of meats, vegetables, and stir-fries without overpowering them.

Can olive pomace oil and olive oil be substituted for each other?

In most cases, olive pomace oil and olive oil can be substituted for one another in cooking, but it’s important to consider the differences in flavor and smoke points.

For high-heat cooking methods, olive pomace oil can replace olive oil, ensuring a more stable oil that won’t break down under intense heat.

Conversely, when a recipe calls for the distinct flavor and aroma of olive oil, it’s best to stick with it. For example, you can use olive pomace oil for frying chicken cutlets, but when making a delicate Mediterranean salad, the fruity notes of extra virgin olive oil would be irreplaceable.

Nutrition: Olive pomace oil vs olive oil

Both olive pomace oil and olive oil offer 120 calories per 1 tablespoon and are a good source of monounsaturated fats, which can help reduce the risk of heart disease.

Olive oil, especially extra virgin olive oil, is rich in antioxidants and polyphenols that have been linked to various health benefits. Olive pomace oil lacks some of these antioxidants due to the refining process.

Per tablespoon (15mL)	Olive pomace oil	Olive Oil (Extra Virgin)	Olive Oil (Light/Pure/Regular)	Olive Oil (Virgin oil)
Calories	120	120	120	120
Polyunsaturated	2 g	1.5 g	1.5 g	1.5 g
Monounsaturated	10 g	10 g	10 g	10 g
Saturated	2 g	2 g	2 g	2 g
Trans	0 g	0 g	0 g	0 g
Total Fat	14 g	14 g	14 g	14 g
Cholesterol	0	0	0	0

The primary fat source is bolded.

How to store olive pomace oil and olive oil

To ensure the freshness and quality of your olive pomace oil and olive oil, it’s best to store them in a cool, dark place, away from direct sunlight and heat sources.

Once opened, it’s important to tightly seal the bottle to prevent oxidation. While both oils have a decent shelf life, it’s recommended to use them within six months to a year of opening for the best flavor and quality.

Olive pomace oil vs olive oil: The ultimate verdict

Olive pomace oil shines when it comes to high-heat cooking methods, thanks to its higher smoke point, making it a versatile choice for frying and sautéing. On the other hand, olive oil, particularly extra virgin olive oil, offers an exceptional flavor profile and nutritional benefits that are best enjoyed in low to medium heat cooking and as a finishing touch to dishes.

If I had to pick one, I would go with pure and simple olive oil (preferably extra-virgin or virgin). It’s less processed than olive pomace oil, versatile for cooking and baking, and delicious, plus it’s one of the healthiest oils you can choose!

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