The Best Extra Virgin Olive Oils of 2024

Buyer's Guide: Extra Virgin Olive Oils

The grocery store’s extra virgin olive oil area is no laughing matter. Looking at the plethora of bottles stacked on the shelf can quickly overwhelm you. Some are from Italy and Greece, while others are from California. Some are small and expensive, while others are larger and more affordable. The sheer amount of possibilities can easily lead to decision fatigue, which is why we have compiled together all you need to know about extra virgin olive oil that will help you know what you want and make purchasing a quick decision.

What Should You Consider When Buying Extra Virgin Olive Oil?

Origin

The cultivation, pressing, and bottling of extra virgin olive oil must all take place in the same country. “Product of Italy” does not mean that the olives were cultivated or pressed in Italy; it merely means that they were packaged there.

Cold-Pressed

This indicates that the extra olive oil was extracted without the use of heat to achieve its flavor and aroma. Heat allows manufacturers to collect more oil from the olives, but it also destroys the delicate flavors and smells that make a good extra virgin olive oil so desirable. It’s worth noting that “cold-pressed” refers to a temperature of no more than 80.6°F, not “cold.”

Age

It’s important to know the “pressing” date or “sell-by” date on the label of a bottle so that you can tell how old the product is. Olive oil, in contrast to wine, does not age gracefully. You can keep a decent bottle of olive oil in your kitchen for quite some time if you store it properly and keep it out of direct sunlight and heat (never put it close to the stove). A solid rule of thumb is to buy the amount of extra virgin olive oil bottles you consume in a month.

Taste

The ideal location to begin your search for olive oil is in a marketplace that lets you try it before you buy. Extra virgin olive oil’s many flavor profiles (spicy, nutty, floral, buttery, fruity, herbal, and more) can only be detected with the nose and tongue. To your palate, good olive oil should taste “clean” and “fresh,” with no waxy aftertaste. The flavors can be mild or even strong, but never to the point of becoming rancid.

Filtered or unfiltered 

Filtration is an optional step in the olive oil production process that eliminates olive particles retained in the oil (keep in mind that olive oil is a juice). Some olive oil producers filter their products, while others do not. It’s only a personal choice that has no bearing on the oil’s quality. Unfiltered olive oil may contain microscopic olive particles, seem murky, and have sediments at the bottom. It has higher polyphenols, which contribute to a stronger and fresher flavor at first, especially in the first two months.  However, unfiltered olive oil has a shorter shelf life than filtered oil because the olive particles speed up the oxidation process. Filtered olive oil, on the other hand, will be more transparent and milder in flavor, but it will last longer.

What Are The Different Types of Olive Oil?

Extra virgin olive oil

It’s the best olive oil you’ll ever come across. It’s made from 100% virgin olive oil (no chemical treatment), has a superior flavor, and has less than 0.8 percent free acidity. Although it is the most prestigious option, the quality, aroma, flavor, color, and price can vary greatly between brands. Extra-virgin olive oil is the finest choice for salad dressings because it is light and flavorful.

Virgin olive oil

With roughly 1.5 percent free acidity, this olive oil is of slightly inferior grade. It has a pleasant flavor and is suitable for both frying and sautéing.

Refined olive oil

Olive oils that have been refined are commonly referred to as “pure olive oil” or just “olive oil.” It has a free acidity of no more than 0.3 grams per 100 grams (0.3 percent); it is usually a mild oil that can be mixed with stronger ones.

Extra light olive oil

The flavor and color of this olive oil are lighter, but it is not reduced in fat or calories. This olive oil is ideal for baking and any other application where a strong flavor would be too overpowering.

What Are The Benefits of Using Extra Virgin Olive Oil?

Anti-Inflammatory

Extra virgin olive oil contains phenols, which have anti-inflammatory properties. As a result, it may have effects similar to pain medications and fever reducers. Oleocanthal also helps eliminate beta-amyloid plaques from the brain, which may prevent the onset of Alzheimer’s disease and the elimination of cancer cells.

Protection against diabetes 

A diet rich in extra virgin olive oil, low in saturated fats, moderate in carbohydrates, and high in soluble fiber from vegetables, fruits, legumes, and whole grains has been demonstrated to be the most effective for diabetics. Therefore, it enhances glucose management and insulin sensitivity while decreasing “bad” low-density lipoproteins.

Good for heart health

Extra virgin olive oil is beneficial in lowering total cholesterol, LDL cholesterol, and triglyceride levels in the blood. LDL cholesterol is the “bad” cholesterol that raises the risk of a heart attack as well as pulmonary heart disease. It contains about 40 antioxidant components that help to reduce the oxidative effects of LDL cholesterol.

Aids in weight loss

Extra virgin olive oil, despite its high-calorie level, has been shown to help people lose weight. Olive oil contains mono-unsaturated lipids, which make gaining weight harder.

Slows aging process

Antioxidant-rich extra virgin olive oil aids in the body’s normal aging process. It works wonders on the skin, imparting a natural shine and gloss. It’s found in cosmetics and herbal medicine.

Protects against osteoporosis

When consumed in large quantities, olive oil appears to have a beneficial effect on bone mineralization and calcification. It promotes calcium absorption, assisting patients and preventing the development of osteoporosis.

Prevents gallstones

Moderate consumption of olive oil can lower your risk of gallstones. Olive oil has an element that seems to help decrease blood and gallbladder cholesterol levels. Olive oil, lemon juice, and Epsom salts are all frequent constituents in gallbladder flush ostensibly intended to eliminate gallstones.

What Are Some Tips for Using Extra Virgin Olive Oil?

• Extra virgin olive oil in a clear glass bottle should be avoided, no matter how appealing the label is. It does not protect it from light, which is bad for extra virgin olive oil.
• Extra-virgin oil must be obtained through the first (and typically only) pressing, which must occur without the addition of heat (at temperatures not higher than roughly 80oF).
• It is important to remember that the taste of extra-virgin olive oil does not get better with time.
• Don’t keep it anywhere near the stove. It will ruin its quality.