Cold pressing is a way to make olive oil without the use of heat or chemicals. It may contain higher levels of nutrients and offer benefits like reducing inflammation and protecting against heart disease.
Cold pressing involves crushing olives into a paste, then applying force by mechanical press, or centrifugation to separate the oil from the pulp. According to European food standards, temperatures cannot exceed 81°F (27°C).
Cold pressing may help olive oil retain its nutritional value, as nutrients and beneficial plant compounds can break down under high heat.
The content of oleic acid determines the grades of olive oil. The highest grades, extra virgin and virgin, are always cold pressed to keep a high level of oleic acid present.
This article lists 12 benefits and uses of cold pressed olive oil.
As it’s virtually all fat, cold pressed olive oil is high in calories. However, its main type of fat — unsaturated fat — is
Compared with diets high in saturated fat, those high in unsaturated fat are associated with a reduced risk of heart disease, high cholesterol, and other health issues.
Olive oil also contains vitamin E, though the amount varies from oil to oil. Vitamin E is a powerful antioxidant involved in immune function.
Although the nutritional value of cold pressed olive oil varies among brands, 1 tablespoon (15 ml) of cold pressed olive oil may
- Calories: 120
- Total fat: 14 grams (g)
- Saturated fat: 2 g
- Monounsaturated fat: 10 g
- Polyunsaturated fat: 2 g
Cold pressed olive oil also contains beneficial plant compounds, many of which are potent antioxidants with anti-inflammatory effects.
The
Cold pressed olive oil comprises nearly all fat, with the majority coming from an unsaturated fat called oleic acid.
Research associates diets rich in oleic fat with certain health benefits, including an improved weight and body composition, and the prevention of obesity.
Some methods of cooking with heat can affect olive oil’s antioxidant levels. Since cold pressed olive oil does not use any heat processing, it may have higher levels of antioxidants than other types.
Antioxidants defend your body against unstable molecules called free radicals. In turn, this helps ward off chronic conditions like heart disease, diabetes, and cancer.
Cold pressed olive oil contains vitamin E, an essential nutrient and potent antioxidant.
It’s also rich in plant compounds like oleuropein and hydroxytyrosol, which have demonstrated powerful antioxidant properties.
Researchers believe that these compounds may be partly responsible for the benefits of the Mediterranean diet, including reducing the risk of heart, bone, and liver diseases.
Research suggests that olive oil may help reduce markers of inflammation, particularly in comparison to saturated fats. Olive oil’s antioxidant plant compounds may contribute to this effect.
Remember that including more plant-based options in your diet may reduce inflammation more effectively than relying on a single compound, nutrient, or food.
Still, replacing foods high in saturated fat — such as butter, shortening, and lard — with cold pressed olive oil is an excellent place to start.
Heart diseases are the leading cause of death worldwide, responsible for almost
Replacing sources of saturated fat with unsaturated fats, like olive oil, may
A 2022 study of U.S. adults over a period of 28 years associated a higher intake of olive oil with a lower risk of total and all-cause deaths. Higher olive oil intake was associated with a 19% lower risk of death due to heart disease.
The researchers found no significant associations when comparing olive oil with other plant-based oils.
Diets high in olive oil may support brain health. For example, in a
Compounds in olive oil may help prevent neuroinflammation and oxidative stress, which are two factors involved in the onset and progression of neurodegeneration.
Though research is limited, cold pressed olive oil may offer other potential health benefits. These include:
- Reduced risk of type 2 diabetes: A 2025 meta-analysis suggests that 10 to 20 g of olive oil daily may be beneficial for the prevention and management of diabetes.
- Improved blood sugar levels: A 2019 animal study suggests a diet high in extra virgin olive oil improves insulin sensitivity and blood sugar concentrations. More research is necessary to see if these effects also benefit humans.
- Constipation relief: A 2025 study found that cold-pressed extra virgin olive oil was more effective at relieving constipation than refined olive oil over four weeks.
- Delayed progression of osteoarthritis: A small
2025 animal study suggests that olive oil may help preserve cartilage and reduce joint inflammation in rats with induced osteoarthritis.
It’s worth bearing in mind that more research is necessary on most of these effects, particularly in humans.
Though there is limited scientific evidence to support the topical application of olive oil, you may notice it as an ingredient in certain soaps, body washes, and lotions.
Some popular cosmetic uses for olive oil are:
- Hair treatment: Some people may choose to massage olive oil into the scalp or the ends of hair before washing out with shampoo.
- Moisturizer: Some people may use olive oil as a moisturizer on their skin after washing.
- Cuticle conditioner: Some people may massage a drop of olive oil into each fingertip to manage chapped, cracked, or dry cuticles.
Since lower-grade olive oils may harbor potential skin irritants, it’s best to stick to extra virgin and virgin olive oils, which are both cold pressed.
People with sensitive skin should practice caution, as olive oil may irritate the skin.
Cold pressed olive oil is not only a great cooking oil for sautéing, roasting, and baking but also an ideal ingredient in salad dressings, sauces, and marinades.
Replacing saturated fat with this oil may be particularly beneficial for your health. Consider these easy food swaps:
- When cooking, replace butter, shortening, lard, or bacon grease with cold pressed olive oil.
- Instead of buying creamy salad dressings, try ones made with olive oil — or make your own.
- Opt for olive-oil-based sauces like pesto over cream- or cheese-based ones.
- For a vegetable dip, try hummus made with olive oil instead of blue cheese or ranch dressing.
- Instead of buttering your bread, dip it in cold pressed olive oil and seasonings.
Cold pressed olive oil also works for deep frying, and may help preserve nutrients in deep-fried foods, but you should limit your use of this cooking method because of the excess calories it provides.
Furthermore, olive oil is still calorie-dense. If you monitor your calorie intake, be sure to use this fat within your daily allotment to avoid unwanted weight gain.
Manufacturers produce cold pressed olive oil without heat treatment or solvent extraction. In contrast, refined olive oil production uses heat treatment or chemical processes to remove defects or high acidity in lower-quality oil.
Cold pressed olive oil may preserve more antioxidants and other beneficial compounds than refined oil.
However, cold pressed olive oil may be more expensive than refined olive oil, and may have less stable oxidative stability, meaning the oil may degrade faster.
Keeping cold pressed olive oil in a sealed container in a cool, dark cupboard may help prevent degradation.
Cold pressed olive oil may retain more nutrients than refined olive oils treated with heat.
It’s loaded with healthy fats, vitamin E and several antioxidants and anti-inflammatory compounds. These nutrients may promote brain and heart health, in addition to other benefits.
You may stand to gain the most if you use cold pressed olive oil in place of other fats, such as lard, butter, or margarine.