Olive Oil 101: Everything You Need to Know (2024)

Everything you need to know about olive oil. What are the different types of olive oil? What’s the best EVOO to buy? Is it good for you? Can you cook with it? How do you store it? This easy guide will answer all your questions and more!

Olive Oil 101: Everything You Need to Know (1)

EVOO, the start of everything delicious!

Extra virgin olive oil—EVOO, for short—is the liquid gold of the Mediterranean.

It is an essential ingredient that is central to the identity of Mediterranean cooking and the Mediterranean diet, and, as I like to say, the start of everything delicious! Of the many oils on the market, olive oil is known for its nutrition benefits and versatility (I use it in everything from dressings to roasted cabbage and my favorite banana bread).

Navigating the murky waters of buying quality olive oil can be a bit complicated. As a Mediterranean home chef whose favorite and most-used ingredient is EVOO, I get a lot of questions about it. What should I look for? What’s a good olive oil? Can I cook with it? And on and on.

I put together this simple guide to help answer the most frequently asked questions and share what I know to the best of my ability.

As always, please remember the information shared here on The Mediterranean Dish is intended for your general knowledge. It is not intended as a medical diagnosis or advice. Please be sure to consult your healthcare provider before trying a new diet or a way of eating. Never disregard professional advice or delay seeking treatment based on what you read.

Here we go…

Table of contents

  • EVOO, the start of everything delicious!
  • Types of olive oil
  • Some benefits of extra virgin olive oil
  • How do I know which extra virgin olive oil to buy?
  • Can I cook with olive oil?
    • What is the smoke point of extra virgin olive oil?
    • Can you use olive oil instead of vegetable oil?
  • Does olive oil go bad?
  • How to store olive oil
  • My favorite olive oils
  • Related articles you may like

Olive Oil

Very simply put, olive oil is the oil that is naturally extracted from olives, the fruit of olive trees.

It is produced by mashing ripe (and sometimes young nearly ripened) olives to extract their juice. When this process happens with minimal or no additional heat or chemicals, you get cold-pressed extra virgin olive oil, the good stuff as I like to say.

Mashing and grinding the olives results in a paste, which then undergoes malaxation, where the paste is slowly churned to break off emulsions formed during the crushing process and to help increase extraction yields (if you’re really into it and want to learn more, read this Science Direct article).

Lastly, the paste is run through a centrifuge to separate the oil from the water and solids. The result is unfiltered extra virgin olive oil, which is then filtered or racked to remove any remaining sediment, then tested to ensure it meets several rigorous standards, and, lastly, bottled.

Olive Oil 101: Everything You Need to Know (2)

Types of olive oil

There are four main types of olive oil: extra virgin olive oil, virgin olive oil, pure olive oil, and light olive oil. Here is a bit about each:

  • Extra virgin olive oil (EVOO) – This is my preferred type of olive oil, as it is the least- processed, most rich-tasting olive oil. Quality cold-pressed EVOO should have an acidity level of 0.8% or less, the lower the acidity levels, the higher the quality (our Greek Early Harvest EVOO, for example, has an acidity level of 0.21%). Good EVOO is also rich in polyphenols, which have antioxidant and anti-inflammatory properties. Generally speaking, extra virgin olive oil with polyphenol levels above 220 is considered a high-polyphenol EVOO (for example, our Spanish Hojiblanca EVOO has a polyphenol count of 392, while our Italian Nocellara EVOO has a 412 polyphenol count!)
  • Virgin olive oil – Unlikely to be found at your local grocery store, this type of olive oil is quite similar to extra virgin olive oil. However, virgin olive oil is slightly lower in quality, and has an acidity around 1.5%.
  • Pure olive oil (or “olive oil”) – To put it simply, when the term “pure” is used, it is meant to tell you that the bottle contains only olive oil, however, it can be a blend of virgin oils (about 15% to 20%) and the remaining 75% or so would likely be refined olive oils. These are usually lighter-tasting oils.
  • Light olive oil – Contrary to what its name suggests, light olive oil does not have fewer calories and it is not a low-fat form of olive oil. The term “light” here refers to the flavor rather than the caloric content (all olive oil will contain about 14 grams of fat per tablespoon). Like pure olive oil, light olive oil is a blend of oils, and it has a higher smoke point than extra virgin olive oil.

For a full guide on tasting notes of extra virgin olive oil, check out our guide: How To Taste Olive Oil: A Step-By-Step Guide To Go From The Basics To The Pros.

Some benefits of extra virgin olive oil

Olive Oil 101: Everything You Need to Know (3)

Extra virgin olive oil has long been touted as one of the healthiest oils on Earth. Here are some benefits you may have read about it:

  • Rich in healthy fats – EVOO is predominantly made up of a monounsaturated fat called oleic acid, an anti-inflammatory omega-9 fatty acid that may also improve insulin sensitivity.
  • Excellent source of antioxidants – We talked about polyphenols, which are EVOO compounds that are rich in antioxidants (which are anti-inflammatory and protect against free radical damage).
  • Reduces the risk of stroke and protects against heart disease – EVOO is known to lower LDL (“bad” cholesterol) and increase HDL (“good” cholesterol). High cholesterol increases your risk for both stroke and heart disease.
  • Reduces the risk of type 2 diabetes – Studies have shown that extra virgin olive oil has positive effects on blood sugar and insulin levels.
  • Can aid in weight control – It sounds a bit counterintuitive since a tablespoon of extra virgin olive oil contains 14 grams of fat. However, because of its good fat content, EVOO is satisfying and helps control hunger. Some studies found that even the smell of olive oil increases serotonin, the “happy chemical” that can improve your mood and also affects the appetite making you feel a bit more satisfied!
  • Can eliminate harmful bacteriaStudies have shown that extra virgin olive oil is able to fight off eight strains of the harmful bacterium Helicobacter pylori, which lives in the stomach and can cause stomach issues such as ulcers.
Olive Oil 101: Everything You Need to Know (4)

How do I know which extra virgin olive oil to buy?

So, what should you look for when you are searching for quality extra virgin olive oil? Here are a few things:

  • Name: Ensure that the label clearly states that the product is cold-pressed “extra virgin olive oil.” Light olive oil, pure olive oil, refined olive oil, etc. are further processed and are typically blends of different olive oils.
  • Acidity level: True EVOO must have an acidity of less than 0.8%. But the highest quality extra virgin olive oils will have an acidity of 0.3% or less. Product acidity is not usually printed on labels, but should be easily located on a company’s website. For example, our Private Reserve Green EVOO has an acidity level of 0.25%, and our Early Harvest Greek EVOO has an acidity of 0.21%).
  • Origin and type of olive used: You should be able to tell the origin and the exact olives used in making the oil. Think of how different grapes produce different tasting wines; it’s the same with olives and olive oils. The taste will differ depending on the olives used. For example, our Italian Nocellara EVOO comes from, you guessed it,100% Nocellara del Belice olives, which are cultivated in the ancient city of Agrigento, Sicily. It is a moderately intense EVOO with hints of freshly picked tomatoes. Our Greek Early Harvest Extra Virgin Olive Oil comes from Koroneiki olives cultivated on the Kotsovolos Family Estate in Christianoupolis, Greece. It is bold and pungent with a peppery finish.

    When the specific origin and type of olive is not listed, the olive oil is likely produced from many different olives mass-produced from different groves and different parts of the world, versus olives of a “single region” or “single estate.”

    This doesn’t mean that all EVOO blends are bad, but it can mean less control over the quality of the olives used, and you’ll likely have a lesser quality oil.

  • Harvest date: Although an unopened bottle of EVOO has a shelf life of nearly 2 years, it’s best to buy from a place with good turn over so that you have access to the freshest oils from the latest harvest. If you head to our online shop and tap on any of the olive oils, you’ll see the harvest date and bottling date listed at the top for each bottle.
  • Packaging: Buy olive oils that are packaged in dark glass bottles or tin cans. This is important because olive oil can deteriorate when exposed to light.

Can I cook with olive oil?

Now this is my favorite question of all as a home chef who uses olive oil in everything, from a big pot of stew to baking my favorite apple cake, and everything in between.

The short answer is yes, you can cook with olive oil. You may have heard the myth that you should not cook with olive oil, and that is simply a rumor that studies have proven wrong.

In a study by the University of Barcelona published in the journal Antioxidants, researchers confirmed that olive oil retains large amounts of its healthy compounds when used for cooking. It was found that while there is a decrease in the amount of polyphenols in the oil when it is exposed to heat, the amounts of both antioxidants and polyphenols remained quite high.

I know this is the biggest question people ask, so I wrote a whole post about cooking with olive oil.

Olive Oil 101: Everything You Need to Know (5)

What is the smoke point of extra virgin olive oil?

The smoke point of an oil refers to the temperature at which it begins to smoke and degrade. At this point, harmful compounds form in the oil. When it reaches its smoke point, an oil also loses much of its nutrients and antioxidant properties.

Extra virgin olive oil has a smoke point of between 374 and 405 degrees F (190 to 207 degrees C). While this is a bit lower than other oils, it is still safe to cook and even bake with quality EVOO. Good quality EVOO will also have a higher smoke point than its lower-quality counterparts.

But smoke point is not actually the most important factor when it comes to deciding on a cooking oil, according to the North American Olive Oil Association. Instead, focus on the oxidative stability of an oil. Oxidative stability refers to how resistant the oil fats are to reacting when exposed to oxygen, heat, and light. Olive oil is rich in monounsaturated fats, which are relatively stable at high heat and less likely to undergo oxidization. The type of fats we should be concerned about at high temperatures are polyunsaturated fats, which produce more harmful compounds when heated — even in oils with much higher smoke points than EVOO.

Can you use olive oil instead of vegetable oil?

You can use extra virgin olive oil instead of vegetable oil in most cases. For cooking and baking, EVOO is a healthier option than vegetable oil.

The only instance where I would say vegetable oil would be a better option is for deep frying, where an oil with a more neutral flavor might be a better option.

Does olive oil go bad?

Contrary to popular belief, oils can go bad! And extra virgin olive oil is no exception. A properly stored unopened bottle of quality extra virgin olive oil will have a shelf life of about 18 months to 2 years, but once you open it, you should consume it within 3 months.

There are two ways to easily tell whether your EVOO is rancid: smell and taste. Fresh extra virgin olive oil will smell bright and robust. Rancid oil can smell waxy – sort of like crayons. It might also smell quite stale. If you want to taste your olive oil to check for freshness, try a small amount. If it is sour, the oil is likely rancid. I don’t recommend cooking with rancid oil.

It’s therefore a good idea to keep an eye on your oil’s harvest date, as well as note when you opened the bottle. I go through extra virgin olive oil very quickly, so using it while it is still fresh has never been an issue for me. But I have friends (who don’t cook as frequently) who write the date they opened their EVOO on the label using a marker.

Once opened, it should be used in about two months. So, enjoy your olive oil! Don’t try to save it for a special meal or occasion. The sooner you use it, the better it will taste!

How to store olive oil

To maintain freshness and flavor, it is important to store your olive oil correctly and, as mentioned earlier, consume it within 3 months.

While convenient, keeping your olive oil bottle by the stove is not a good idea. Exposure to heat and sunlight can reduce the quality of your EVOO and even damage it.

It is best to store your tightly closed olive oil bottles in a cool, dark space like an unheated pantry.

My favorite olive oils

I’ve been using extra virgin olive oil for years, and you can find my favorites over at our online shop. We currently carry delicious, rich, flavorful olive oils from Greece, Spain, and Italy. You can find them all at our online shop.

Featured in this post

Private Reserve – Greek Extra Virgin Olive Oil

Early Harvest – Greek Extra Virgin Olive Oil

Nocellara – Italian EVOO

Hojiblanca – Spanish EVOO

Related articles you may like

Mediterranean Diet

Mediterranean Diet Meal Plan for Beginners

Recipe Roundups

30+ Top Mediterranean Recipes of the Year!

Mediterranean Diet Recipes

32+ Mediterranean Chickpea Recipes that Aren’t Hummus

Mediterranean Spices

What is Za’atar and How to Use It (BEST Za’atar Recipes)

Please Note: The information shared here on The Mediterranean Dish is intended for your general knowledge. It is not intended as a medical diagnosis or advice. Please be sure to consult your healthcare provider before trying a new diet or a way of eating. Never disregard professional advice or delay seeking treatment based on what you read.

Olive Oil 101: Everything You Need to Know (2024)

FAQs

What is the olive oil ritual to lose weight? ›

“Just take two tablespoons of olive oil every morning,” suggests Chef Maria Loi, a nutrition expert and host of the PBS program The Life of Loi: Mediterranean Secrets. She recently made headlines by urging employees of her New York City restaurant, Loi Estiatorio, to test this simple trick from her native Greece.

What happens when you drink olive oil first thing in the morning? ›

In the Mediterranean, many people start their day with a quarter cup of olive oil. The oleic acid in olive oil has a satiating effect. As mentioned above, it also slows the absorption of other nutrients, so you'll feel full longer and won't need to reach for that mid-morning sugary snack.

Is a teaspoon of olive oil before bed good for you? ›

Improved sleep

Sleep is essential for the health of your body and mind. One of the fantastic benefits of olive oil is that it can help you sleep better. Even the small amount of olive oil we recommend will help you to feel full. That leaves you satisfied and more likely to sleep deeper.

What is the best olive oil to drink daily? ›

Recommended Brands and Varieties of Olive Oil for Drinking
  • Nobleza del Sur organic early harvest olive oils.
  • Le Ferre from Apulia.
  • Moulins Mahjoub early harvest chetoui.
Apr 5, 2024

Should I take olive oil at night or morning for weight loss? ›

In truth, there is no particular research that has taken place regarding the process of consuming olive oil at different times in the day. That being said, there is no doubt that olive oil is very good for your body and can play an essential role in your daily intake of fats.

Can olive oil remove belly fat? ›

Does olive oil help reduce stomach fat? First things first, you can't spot reduce fat, so there's no one food (or exercise) that can help you burn belly fat specifically. Having said that, the monounsaturated fatty acids in olive oil are said to reduce fat storage, particularly around the midsection area [17].

Is there a downside to olive oil? ›

Medications for high blood pressure (Antihypertensive drugs) interacts with OLIVE OIL. Olive oil might lower blood pressure. Taking olive oil along with medications that lower blood pressure might cause blood pressure to go too low. Monitor your blood pressure closely.

Should I drink water after taking olive oil? ›

This helps cleanse the body, and gives the body a kick-start for the day. Usually, the small cup of olive oil is followed by a small glass of warm water with freshly squeezed lemon juice. Some people even suggest that a tablespoon or two of olive oil may be all you need to fully reap its benefits.

Is 2 tablespoons of olive oil a day too much? ›

As a general rule of thumb, between one and two tablespoons a day is a good amount of olive oil to consume. This goes for both olive oil that you drink for health benefits and also olive oil that you consume with food as part of your regular cooking process.

Why do you have to eat olives before bed? ›

One can eat olives at any time of the day. However, they are rich in healthy fats. Therefore one can eat them before bedtime if one wishes to have a healthy nighttime snack. In addition, they balance blood sugar, help you feel fuller, and aid in a good night's sleep.

Does olive oil help with snoring? ›

According to Dr Steven Gundry, using olive oil can help reduce snoring by lubricating the respiratory passages and reducing vibration as a result.

Does olive oil help you sleep? ›

Olive oil's anti-inflammatory properties may help reduce heart rate if taken consistently and promote better sleep. Moreover, by bringing balance to high blood sugar levels, it helps as a natural remedy to calm you down and set you up for a good night's sleep.

Is Bertolli olive oil real olive oil? ›

Labeled with the USDA Organic seal, Bertolli® Organic Extra Virgin is made from organic olives and produced using organic farming standards. Its intense, full-bodied flavor is great for dips or as a finish on meats, pasta and vegetables.

Which olive oil brand is best? ›

Best Overall - Figaro Extra Virgin Olive Oil, 1L

Figaro's Olive oil is rich in mono-unsaturated fatty acids (MUFA), polyunsaturated fatty acids (PUFA), and antioxidants known to boost heart health and help lower cholesterol in people.

What is the #1 olive oil in the world? ›

The Olive Oil Times World Ranking
RankProducerCountry
1Manicaretti Italian Food ImportersUnited States
2Gallo WorldwidePortugal
3Aceites Oro Bailen Galgon 99Spain
4PasolivoUnited States
114 more rows

What is the olive oil trick? ›

Oil be there for you? TikTokers are claiming that taking a shot of olive oil before a night of drinking can prevent a hangover, but some health specialists are less than im-pressed with the smooth move.

What is the secret morning ritual to lose weight? ›

Regularly tracking your progress, drinking plenty of water, exercising in the morning, eating healthy foods consisting of high protein and fiber rich foods and getting morning sunlight are all important elements of any successful morning ritual for weight loss.

What is the olive oil trick before drinking? ›

Despite its allure, this claim lacks any scientific backing and should be approached with lots of scepticism. The theory behind the olive oil trick is that its high-fat content forms a coating on the stomach lining, slowing down the rate at which alcohol is absorbed into the bloodstream.

How to lose weight fast with olive oil? ›

7 ways to use olive oil for weight loss
  1. Olive oil with lemon.
  2. Olive oil with ginger.
  3. Olive oil with salt and cucumber.
  4. Olive oil together with cayenne pepper.
  5. Olive oil in your smoothies to detoxify and reduce weight.
  6. Olive oil with balsamic vinegar.
  7. One tablespoon of olive oil to weight loss (each meal)

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Jamar Nader

Last Updated:

Views: 5855

Rating: 4.4 / 5 (75 voted)

Reviews: 90% of readers found this page helpful

Author information

Name: Jamar Nader

Birthday: 1995-02-28

Address: Apt. 536 6162 Reichel Greens, Port Zackaryside, CT 22682-9804

Phone: +9958384818317

Job: IT Representative

Hobby: Scrapbooking, Hiking, Hunting, Kite flying, Blacksmithing, Video gaming, Foraging

Introduction: My name is Jamar Nader, I am a fine, shiny, colorful, bright, nice, perfect, curious person who loves writing and wants to share my knowledge and understanding with you.