Pomace vs refined vs extra light which to buy?
Are you standing in the supermarket aisle, confused by the different bottles of olive oil? You are not alone. Many Indian families want to switch from mustard or sunflower oil to something healthier, but the choices are overwhelming.
Should you buy Extra Virgin, Pomace, Refined, or Extra Light?
Specifically, when it comes to Indian cooking which involves high heat, tadkas, and deep frying choosing the wrong oil can ruin your dish and waste your money. In this guide, we break down the pomace vs refined olive oil debate to help you decide which bottle belongs in your kitchen.
What’s the Difference Between Pomace, Refined & Extra Light Olive Oil?
To make the right choice, you first need to understand what is inside the bottle.
Pomace Olive Oil (Quick Overview)
Pomace olive oil is the most practical choice for high-heat cooking. It is extracted from the leftover pulp (pomace) of the olives after the first press.
Extraction: Uses heat and solvents to extract the remaining oil, which is then refined.
Smoke Point: Very high (approx. 260°C).
Best For: Deep frying pakoras, puris, and everyday Indian curries.
Refined Olive Oil
Refined olive oil is usually virgin olive oil that had some defects (like high acidity or poor flavor) and was treated to remove them.
Taste & Color: It is lighter in color and has almost no olive flavor.
Smoke Point: High (approx. 240°C).
Use Cases: Sautéing and stir-frying.
Extra Light Olive Oil
Don't be fooled by the name. "Light" refers to the flavor and color, not the calories.
What makes it light: It is a highly refined oil blended with a tiny amount of virgin oil.
Best For: Baking and cooking where you want absolutely no oil taste.
Which Olive Oil is Best for Deep Frying in India?
Verdict: Pomace olive oil and extra light olive oil are best for deep frying because they have a high smoke point, neutral taste, and are affordable for daily Indian cooking.
While Extra Virgin Olive Oil (EVOO) is great for salads, it burns easily. For making samosas, bhajiyas, or frying fish, you need an oil that stays stable at high temperatures.
Pomace Olive Oil wins on price and heat tolerance.
Extra Light is a good runner-up but is usually more expensive.
Nutrition & Health Comparison
Many people worry: Is pomace olive oil healthy? or Does refined oil lose nutrients? Let’s look at the facts.
Fat Profile: All olive oils (Pomace, Refined, and Light) are high in Monounsaturated Fatty Acids (MUFA), which are good for heart health.
Antioxidants: Extra Virgin has the highest antioxidants. Pomace and Refined oils have fewer antioxidants because of the processing, but they are still heart-healthy fats compared to many seed oils.
Calories: They all have roughly the same calorie count (approx. 120 calories per tablespoon).
Diets: All are suitable for the Mediterranean diet and general weight management.
Price & Value Comparison in India (2025)
In India, price is a major factor when choosing a daily cooking oil.
Pomace Olive Oil (Most Affordable): This is the most budget-friendly option. It allows Indian middle-class families to use olive oil daily without breaking the bank.
Refined Olive Oil (Mid-Range): Slightly more expensive than pomace. Good value if you do light cooking.
Extra Light Olive Oil (Premium): Often priced similarly to virgin oils. You pay a premium for the "neutral" flavor.
Value Verdict: If you are frying frequently, pomace olive oil price in India offers the best value for money.
Best Olive Oil for Indian Cooking (Curries, Frying, Snacks)
Indian food is diverse. Here is how to pair the oil with the dish:
Deep Frying (Puris/Pakoras): Use Pomace Olive Oil. Its high smoke point prevents the oil from burning and releasing harmful free radicals.
Tadka & Curries: You can use Refined or Pomace. Neither will overpower the taste of your spices (jeera, mustard seeds, garam masala).
Baking: Use Extra Light Olive Oil. It won’t make your cake taste like olives.
Salad Dressings: Use Extra Virgin Olive Oil. Never use pomace or refined oil here; you want the raw flavor.
Pomace vs Refined Olive Oil – Quick Comparison Table
Here is a side-by-side look to help you decide.
| Feature | Pomace Olive Oil | Refined Olive Oil | Extra Light Olive Oil |
| Smoke Point | Very High (260°C) | High (240°C) | High (240°C+) |
| Taste | Neutral | Neutral | Very Neutral |
| Price | Low (Best Value) | Medium | High |
| Best Use | Deep Frying, Indian Curries | Sautéing, Roasting | Baking, Frying |
| Nutrients | Good MUFA content | Good MUFA content | Good MUFA content |
When NOT to Use Each Oil
To get the best health benefits, avoid these common mistakes:
Don't use Extra Virgin for Deep Frying: It smokes at low temperatures and loses its healthy properties.
Don't use Pomace for Salads: It lacks the fruity, peppery aroma that makes a salad dressing tasty.
Don't use Refined Oils if you want flavor: If you are making a pasta aglio e olio, use EVOO for the taste.
How to Choose the Right Olive Oil for Your Kitchen
Still undecided? Use this checklist:
Budget: If you want to save money but still eat healthy, go for Pomace.
Cooking Style: If you cook traditional Indian food (high heat), you need Pomace or Extra Light.
Health Goals: If you are switching from refined sunflower oil for heart health, any olive oil variant is an upgrade due to the healthy fats.
Best Option for Most Indians (Honest Verdict)
If we look at the typical Indian kitchen, Pomace Olive Oil is the practical winner.
It handles the heat of a kadhai perfectly, it doesn't change the taste of your curry, and it is affordable enough to use every single day. While it has fewer antioxidants than Extra Virgin, it is significantly better than using cheap palm or vegetable oils for frying.
Recommended Product
If you are looking for an affordable, high-smoke-point oil that is perfect for daily Indian cooking, consider a high-quality pomace olive oil. It is filtered for purity and packed with good fats.
Check product details & price: Pomace Olive Oil
FAQs
1. Can you reuse pomace olive oil after frying?
A. Yes, you can reuse it 1–2 times if you filter it properly. However, like any oil, frequent reheating can degrade its quality.
2. Is refined olive oil unhealthy?
A. No. While it is processed, it still contains healthy monounsaturated fats which are good for the heart. It is a safe option for cooking.
3. Does olive oil make Indian food taste different?
A. Not if you use Pomace or Refined oil. They have a neutral taste and will not alter the flavor of your dal or sabzi.
4. Is extra light olive oil better than pomace?
A. They are similar in performance (smoke point). Extra light is usually clearer and has less flavor, but it is more expensive. Pomace offers better value for frying.
5. Is pomace oil suitable for weight loss?
A. Yes, but in moderation. It is a fat, so it has high calories, but the type of fat (MUFA) helps in maintaining a healthy metabolism.
6. Which olive oil lasts longer?
A. Refined and Pomace oils generally have a longer shelf life than Extra Virgin oils because they are more stable.
Conclusion
Choosing between pomace vs refined olive oil comes down to your cooking style. For raw eating, choose Extra Virgin. But for the high-heat demands of an Indian kitchen whether it is deep-frying bhajiyas or simmering a spicy curry Pomace Olive Oil is the smartest, most budget-friendly choice in 2025.
