Matteo Lorusso — Everything You Need to Know About Olive Oil

I’m Matteo Lorusso, and I’ve been working with olive oil for over 40 years. Today I want you to know exactly how to choose it and what type to use for each purpose, without myths or confusion.

pH, acidity, and quality

• pH: usually around 8, slightly alkaline.

• Free acidity: this is the true quality indicator. Extra virgin should be below 0.8%.

• Pressings:

  • First cold press: initial extraction without heat. Maximum quality, flavor, and nutrients.

  • Second press: more pressure or heat; loses some aroma and antioxidants.

  • Third press: very few benefits; often blended with other oils.

Olive color and ripeness

• Green: intense, bitter oil, high in polyphenols and antioxidants.

• Turning color (half green, half ripe): balanced strength and smoothness.

• Ripe (black): sweeter, smoother flavor, fewer antioxidants.

• Blend: common in the market, balances flavor, price, and properties.

Best use for each type

For medicinal infusionsExtra virgin from the first cold press, turning-color olives. Strong but balanced, ideal for extracting plant compounds without overpowering aromas.

For soap makingVirgin or second press oil. More economical, still hydrating and stable. Blend olives make a soap with balanced hardness and lather.

For eating rawExtra virgin from the first cold press, green olives. Higher in polyphenols, intense flavor, maximum antioxidant properties. Perfect for salads, bread, and cold dishes.

Cooking useThere’s a lot of confusion here. Extra virgin olive oil can withstand temperatures up to 190°C (374°F), but:

• It’s not ideal for long or very high-heat frying: excessive heat destroys antioxidants and alters the flavor.

• It’s perfect for gentle sautéing, braising, baking, or finishing hot dishes.

• If you want to fry for longer or at higher temperatures, it’s better to use animal fats like tallow, lard, or ghee, which handle heat better and oxidize more slowly.

Final tip: Olive oil is like wine — you need to know when to use a grand reserve and when to use a table wine. That way you make the most of its flavor, properties, and value.