Due to the different nutritional composition and quality and flavor of various grades of olive oil, there is also a big difference in the way of using it. Good quality extra virgin olive oil is rich in nutrients and has a good taste and flavor. It is suitable for direct consumption to achieve the best health care effect. Consume one to two tablespoons per day, about 20 to 25 milliliters.

Alternatively, it can be used as a flavoring oil for cold dishes or light frying and barbecuing. You can also add some vinegar to reduce the taste of some strong-flavored brands of extra virgin olive oil.

Extra Virgin Olive Oil of lower quality and flavor can also be used in cold dishes but mainly for light frying and grilling. It is not recommended for direct consumption.

Generic olive oil is only suitable for light and deep frying and replacing other types of vegetable oils. Olive oil has better high temperature stability than other vegetable oils and has a high smoke point. It can be used over and over again for more than ten times without chemical decomposition, whereas normal vegetable oils will produce chemical changes after a maximum of three times or more.