Cold Pressed or Expeller Pressed? Here's the Real Story

“Cold pressed” has become a kind of shorthand for quality oils, but the truth is a little more nuanced. As a grower and miller who works with fresh olives every season, I’ve seen firsthand what makes a truly exceptional oil, and where assumptions about quality can lead people astray.

In this post, I’ll share how cold pressed olive oil is actually made, how it stacks up against expeller pressed oils, and why some of the most meaningful differences have more to do with the underlying meanings of these terms than buzzwords.

What "Cold Pressed" and "Expeller Pressed" Actually Mean

Cold pressed and expeller pressed are both mechanical methods of oil extraction, but they come from different worlds.

When we say “cold pressed” in the olive oil world, we’re referring to oil extracted without added heat, usually using a centrifuge. It’s a way to preserve the aromatic and nutritional compounds that make olive oil so special.

Expeller pressing, on the other hand, involves forcing oil out of seeds using a large screw style press. This method is typically used on seed crops like sunflower, safflower, and canola, and these oils are often refined afterward.

In short: cold pressed oil is typically from fruit, while expeller pressed oil is usually from seed. And while neither method uses chemical solvents, the differences in what’s being pressed, and how that oil is handled, can be profound.

From Orchard to Bottle, olive oil is truly a fresh ingredient.

We grow olives on our farm and mill them on site. Olives are delicate, and once picked, they bruise easily, which leads to enzymatic and microbial activity that rapidly deteriorates the fruit.

For us, it’s essential to crush the olives within 90 minutes of harvest. That paste then undergoes a gentle malaxation process (think slow kneading) before being separated by centrifuge. We filter immediately to prevent fermentation on sediment, and store the oil in nitrogen flushed, temperature controlled stainless steel tanks to protect it from oxidation.

That’s a very different picture than seed oils, which are harvested as dried seed pods and can be shipped, traded, and stored for months before being processed into oil. That flexibility is convenient, but it also means that the final oil is almost always refined and designed to be a commodity—devoid of nutrition, flavor, etc.

Are Expeller Pressed Oils All That Bad?

Not necessarily. Some expeller pressed oils, especially high oleic versions of safflower or sunflower, have a good fatty acid profile and are reasonably shelf stable. But these oils are still almost always refined, meaning they’ve been deodorized and bleached, stripping away many of the beneficial compounds that give olive oil its complexity and health benefits.

That doesn’t mean expeller oils are toxic or evil. Used sparingly and stored carefully, they have their place, especially for neutral applications like baking or salad dressings. But they’re not equivalent to a cold pressed oil that’s made with intention, freshness, and traceability.

Labels Can Mislead, Here’s How to Spot the Real Thing.

Terms like “cold pressed” and “extra virgin” are regulated in theory but rarely enforced, especially in the U.S.

Here’s what to actually look for:

• Harvest Date: More telling than a “Best By” date. A producer confident in their oil’s quality will want you to know when it was made.
• COOC Seal: The California Olive Oil Council certifies oils through chemical and sensory testing. It’s one of the more reliable markers of authenticity.
• Certifications That Mean Something: Words like “no pesticides” or “chemical free” are feel good fluff unless backed by actual audits. Look for Regenerative Organic Certification or USDA Organic Certification, both involve rigorous inspections and real accountability.

An Olive Oil You Can Touch

One of the most powerful moments I’ve witnessed was when a chef visited our farm. He’d been using expeller pressed oils in his restaurant, thinking they were cleaner and more delicate. But when he crushed an olive between his fingers and watched actual oil begin to pool, he was floored.

There’s something powerful in realizing that the oil is just there, ready to come out with a gentle massage. You don’t need a chemical process or a factory grade press. You just need fruit, skill, and respect for the process.

Why People Keep Coming Back to Olive Oil

In a world full of cheap oils and industrial shortcuts, people still return to olive oil, because it has life in it. It’s not just about calories or fatty acid profiles. It’s about a deeper connection to food, to soil, to tradition. There’s memory in it. Story. Flavor that tells you something about where it came from.

And sure, there’s a time for funfetti cake made with canola oil. But there’s also a time to eat a melon salad dressed in cold pressed olive oil that captures the sunshine and soil it came from. Both matter. But they’re not the same.

Final Thoughts: Not Either/Or, But Know the Difference

This isn’t a purity contest. Expeller pressed oils have their place, and so do refined oils when used thoughtfully. But cold pressed olive oil is different. It’s agricultural. It’s perishable. It’s full of nuance and story and flavor.

If you value freshness, traceability, or just flavor that lingers on your tongue, it’s worth getting to know your oil a little better.

Curious about what else goes into truly great olive oil? You might want to explore topics like polyphenol levels, regenerative agriculture, or how soil microbiomes affect flavor. There’s a lot more to say, because good oil isn’t just made. It’s grown.