Olive Oil is an essential and versatile ingredient in any kitchen, used in salad dressings, cooking, marinating, and more. Where bacon fat and vegetable oils were previously used, oil is almost synonymous with olive oil in a recipe.
Yes, Olive Oil is naturally gluten-free. It’s always prudent to check the labels for the gluten-free stamp, but they won’t always have one due to potential cross-contamination during manufacturing. Some gluten-free brands include Pompeian, Bellucci, Frankies, and La Tourangelle. The best alternatives to olive oil that are also gluten-free are Spectrum Flax Oil and Bella Vado Avocado Oil.
Read on to learn a lot about how olive oil is made, and the difference is between all those olive oils on the shelf. We’ll chat about its health benefits and nutrition standards and examine other differences between oils that determine good quality.
Contents
Gluten-Free Labels
The FDA allows the gluten-free label on any product when the gluten levels are under 20 parts per million. This means that even gluten-free products may contain a bit of gluten. It’s important to choose manufacturers that are more trustworthy and honest. Super-sensitive people will need to take extra precautions. Most oils are naturally gluten-free, but the manufacturers do not disclose whether other gluten products may be produced at the same plant. If you are having issues with gluten-free products, you’ll need to do some more research.
Types of Olive Oil
Olive oils come in several varieties.
- Extra Virgin Olive Oil – the highest quality olive oil subject to standards defined by the Olive Oil Council and adopted by the USDA and European Union. It must meet strict chemical criteria, be totally unprocessed, and be kept below 75 degrees Fahrenheit during the extraction process. This is the olive oil that has health benefits.
- Virgin Olive Oil – unrefined olive oil of lesser quality.
- Olive Oil – the oil has most likely been refined. Often, they are made from rancid or oxidized olive oil that has been chemically treated. Low-quality oils can also be blended into the mix.
- Lite Olive Oil – All olive oils have the same amount of calories and fats. This is likely an indication of a lite taste.
- Pure Olive Oil – this oil contains around 80% refined oil.
How is Olive Oil Made?
- Olives are taken from the tree. Traditionally, the tree was shaken, and the olives would fall to the ground. Today, more care is taken to catch the olives before they are bruised from hitting the earth.
- The olives are then crushed into a paste.
- Water is added to concentrate the oil molecules.
- The mixture is then centrifuged (spun) to remove the water.
- The oil is bottled and sold.
Refining Oils
If oil is refined, it cannot be sold as extra virgin olive oil, so you will see it labeled as just olive oil. These oils undergo additional processing where high temperatures or chemicals are used to remove odors, colors, and tastes. This results in a purified oil that doesn’t taste like anything. Often, manufacturers will add a bit of extra virgin olive oil to provide flavor and make it more appealing. Some argue that this process is unnatural, and some say that this extra refining process helps remove more gluten. It can also remove healthy components.
There are five ways to refine oil. A manufacturer can use one or more of these.
- Degumming – hot water, steam, or water mixed with acid is added to the oils, then spun at high speeds. The water sticks to lipids, and they are removed.
- Neutralization – color and free fatty acids can be removed with caustic soda or lye.
- Bleaching – Color can also be removed with high heat and an acid bleaching process.
- Winterization – The oil is chilled, solidified, and filtered to remove solids or waxes.
- Deodorization – Tastes and aromas are removed by heating the oil to very high temperatures.
Olive Oil Nutrition
Here are nutrients in 1 tbsp of olive oil. Most oils have the same calories and fat, but the types of fats vary.
- 120 Calories
- 14g Fat (2.2g Saturated, 1.8g Polyunsaturated, 10g Monounsaturated)
- 0g Carbohydrates
- 0g Cholesterol
- 0g Sodium
- 0g Protein
Pompeian Classic Olive Oil
This is a plain olive oil that is gluten-free and non-GMO. They have three flavors (or tastes) depending on what and how you are cooking. They do not mention processing methods for their regular olive oil, but oils labeled Virgin Olive Oil are unrefined by definition. They have an extra virgin olive oil as well made in the traditional method.
Varieties:
- Light Taste for frying and baking
- Mild Taste for roasting and sautéing
- Rich Taste for grilling and sauces
Is Extra-Virgin Oil Gluten-Free?
Extra-Virgin Olive Oil is gluten-free. The olive that sets the bar for the rest is the olive oil with all the health benefits. It has specific processing requirements.
Bellucci Organic Premium Extra Virgin Olive Oil
This brand is labeled gluten-free, kosher, vegan, and organic.
Ingredients:
- Organic Extra Virgin Olive Oil
Nutrition Facts (per 1 Tbsp):
- 120 Calories
- 14g Fat (2.2g Saturated, 1.8g Polyunsaturated, 10g Monounsaturated)
- 0g Carbohydrates
- 0g Cholesterol
- 0g Sodium
- 0g Protein
Frankies Organic Extra Virgin Olive Oil
This brand is labeled gluten-free, kosher, vegan, and organic.
Ingredients:
- Organic Extra Virgin Olive Oil
Nutrition Facts (per 1 Tbsp):
- 120 Calories
- 14g Fat (2.2g Saturated, 1.8g Polyunsaturated, 10g Monounsaturated)
- 0g Carbohydrates
- 0g Cholesterol
- 0g Sodium
- 0g Protein
La Tourangelle Organic Extra Virgin Olive Oil
This brand is labeled gluten-free, kosher, vegan, and organic.
Ingredients:
- Organic Extra Virgin Olive Oil
Nutrition Facts (per 1 Tbsp):
- 120 Calories
- 14g Fat (2.2g Saturated, 1.8g Polyunsaturated, 10g Monounsaturated)
- 0g Carbohydrates
- 0g Cholesterol
- 0g Sodium
- 0g Protein
Flavored Olive Oils that are Gluten-Free
Lucini Olive Extra Virgin Delicate Lemon Oil
This brand is labeled gluten-free, kosher, vegan, and organic.
Ingredients:
- Extra Virgin Olive Oil
- Essential Oil of Lemon
Nutrition Facts (per 1 Tbsp):
- 130 Calories
- 14g Fat (2.2g Saturated, 1.8g Polyunsaturated, 10g Monounsaturated)
- 0g Carbohydrates
- 0g Cholesterol
- 0g Sodium
- 0g Protein
Liokareas Greek Olive Oils
This is a Greek company that makes craft cold-fused olive oils by hand using natural ingredients. They are gluten-free and non-GMO.
Flavors:
- Chili pepper
- Lemon
- Orange
- Basil
- Oregano
- Sage
Ingredients in Estate Grown Greek Orange Olive Oil:
- Extra virgin olive oil
- Mani Orange
Nutrition Facts (per 1 Tbsp):
- 130 Calories
- 15g Fat (2g Saturated)
- 0g Carbohydrates
- 0g Cholesterol
- 0g Sodium
- 0g Protein
Alternatives
Coconut Oil
While coconut oil has the same number of calories and total fat, most of the fat in coconut oil is saturated, which olive oil has mostly monounsaturated fats. Virgin coconut oil has a smoke point of 350F and is used for baking and sauteing at medium heat.
Simple Truth Virgin Coconut Oil
Organically grown, uses no preservatives, cold-pressed, unrefined, vegan, kosher, USDA Organic, Non-GMO, fair trade certified, and gluten-free.
Ingredients:
- Organic virgin coconut oil
Nutrition Facts (per 1 Tbsp):
- 120 Calories
- 14g Fat (13g Saturated, 1g Monounsaturated)
- 0g Carbohydrates
- 0g Cholesterol
- 0g Sodium
- 0g Protein
Flax Oil
Flax oil is high in Omega-3 essential fatty acids, beneficial for your hair, skin, and nails.
Spectrum Organic Flax Oil
While this oil does not contain the gluten-free label, flax seeds are gluten-free. This is also organic, filtered, non-GMO project verified, and kosher.
Ingredients:
- Organic flaxseed oil
- Organic rosemary extract
- Vitamin E mixed tocopherols
Nutrition Facts (per 1 Tbsp):
- 120 Calories
- 14g Fat (1.5g Saturated, 10g Polyunsaturated, 3g Monounsaturated)
- 7g Omega-3
- 2g Omega-6
- 8g Omega-9
Walnut Oil
Walnut oil is a good source of Vitamin K, Vitamin E, Choline, Phosphorous, Zinc, and Selenium. You can use it for pan frying but avoid high heat. You can also use it in sauces and dressings.
La Tourangelle Roasted Walnut Oil
Expeller pressed oil from California walnuts, and this is gluten-free, kosher, and vegan.
Ingredients:
- Walnut Oil (Walnut)
Nutrition Facts (per 1 Tbsp):
- 130 Calories
- 14 g Fat (1.5g Saturated, 10g Polyunsaturated, 2.5g Monounsaturated)
- 0mg Sodium
- 0g Carbohydrates
- 0g Protein
Avocado Oil
Avocado Oil has similar health benefits as olive oil. It can be used in cooking or raw in salad dressings. Look for cold-pressed, unrefined oils.
Bella Vado Avocado Oil
Gluten-free, vegan, and keto-friendly.
Ingredients:
Nutrition Facts (per 1 Tbsp):
- 120 Calories
- 14 g Fat (2.5g Saturated, 3g Polyunsaturated, 9g Monounsaturated)
- 0mg Sodium
- 0g Carbohydrates
- 0g Protein
Related Questions
Is Olive Oil Good for lowering Cholesterol?
Extra Virgin Olive Oil contains antioxidants that can help lower your LDL cholesterol (the bad stuff). Polyphenols are plant compounds affected by the type of olive, time of picking, processing, and storage methods. They have been known to lower cholesterol and blood pressure and reduce your risk of coronary disease. The more refined an oil is, the more these polyphenols are stripped away.
What is the Smoke Point of Olive Oil?
Extra Virgin Olive Oil has a smoke point between 350F and 410F. The smoke point is when smoke is released, and the oil starts to change the flavor and release potentially harmful compounds. For that reason, you want to choose an oil that will handle the temperatures of your dishes. With a relatively high smoke point, you are safe to sauté, bake, and stir-fry with extra virgin olive oil. Refined oils have a higher smoke point than cold-pressed.
Does Olive Oil go Bad?
The less refined an oil, the less time it will last in your pantry. An extra virgin olive oil will last around 12-18 months. Factors affecting shelf life include temperature, light, and oxygen. Store olive oil in a well-sealed dark container away from the stove. If it smells or tastes bad, it won’t make you sick but can ruin your dish. Using olive oil within 3-6 months of purchase is a good idea.
Can Olive Oil Freeze?
Olive oil can freeze below 50 degrees F. It may get some solid particles before freezing solid as the temperature decreases. It does not affect the quality of olive oil. For everyday use, it’s best to store oils at between 68F and 78F – in the cabinet and not in the fridge.