What is the best olive oil to drink daily? The definitive guide to choosing high-quality EVOO

October 4, 2025 •

5 min read

According to a 2014 review of studies, olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease. But what is the best olive oil to drink daily to maximize these profound health benefits? The answer lies in choosing a high-quality, fresh Extra Virgin Olive Oil and knowing how to identify it from the labels.

Quick Summary

The best olive oil for daily drinking is a high-quality, fresh extra virgin variety rich in antioxidants. Learn how to identify this optimal oil by checking for a recent harvest date, low acidity, and dark packaging to preserve its potent health benefits.

Key Points

Choose Extra Virgin Olive Oil (EVOO): This is the highest grade and is produced without chemicals or heat, preserving the most antioxidants.
Prioritize High Polyphenol Content: Look for EVOO with a high polyphenol count, which contributes to the oil's health benefits and provides a fresh, peppery taste.
Check for Recent Harvest Dates: Freshness is vital; choose an oil with a recent harvest date to ensure peak nutritional value and flavor.
Look for Dark, Protective Packaging: Opt for olive oil in a dark glass bottle or tin to shield it from light, which can degrade the oil's quality.
Consume Moderately: A daily dose of 1-2 tablespoons is sufficient to reap the health benefits without adding excessive calories.
Evaluate the Taste: High-quality EVOO should taste fresh and vibrant, with a fruity or grassy aroma and a slightly peppery kick.
Consider the Timing: Drinking it on an empty stomach is an option, but consuming it with food can help prevent potential digestive upset.

Why Extra Virgin Olive Oil is the Best Choice

Not all olive oils are created equal, and for daily consumption, the grade matters significantly. Extra Virgin Olive Oil (EVOO) is the highest quality and least processed type of olive oil. It is extracted solely by mechanical means through a "cold-pressed" or "cold-extracted" process, meaning no heat or chemical solvents are used. This minimal processing is crucial because it preserves the oil's natural nutrients, flavor, and, most importantly, its high concentration of beneficial bioactive compounds, including polyphenols and antioxidants. Refined oils, often labeled as "pure" or "light," undergo additional processing that strips away many of these valuable compounds. For this reason, a high-quality EVOO is the only type you should consider for therapeutic daily drinking.

The Health Markers of a Superior EVOO

When selecting an EVOO to drink daily, you must go beyond the basic "extra virgin" label. Several indicators can help you determine the oil's freshness, purity, and concentration of health-promoting compounds.

High Polyphenol Content: Polyphenols are powerful antioxidants that give EVOO its pungent, bitter, or peppery taste. For maximum health benefits, aim for an oil with a high polyphenol count, often listed on the label in milligrams per kilogram (mg/kg). Levels above 500 mg/kg are considered excellent, but any oil with a noticeable peppery finish is likely rich in these compounds.
Low Acidity: A low acidity level (measured as free fatty acids) is a marker of high-quality oil produced from fresh, undamaged olives. Legally, EVOO must have an acidity level of less than 0.8%, but the healthiest and freshest examples often have levels as low as 0.3%. Lower acidity indicates meticulous processing and care.
Freshness and Harvest Date: Unlike wine, olive oil does not improve with age. Its beneficial compounds degrade over time with exposure to heat, light, and oxygen. The best olive oils will have a harvest date printed on the label, ideally within the last 12-18 months. If only a "best by" date is present, choose the bottle with the furthest date out.
Packaging: Opt for olive oil stored in a dark glass bottle, can, or opaque container. This protects the oil from light exposure, which can accelerate the oxidation and degradation of its polyphenols. Avoid oil in clear plastic or glass containers for daily use.

What to Look for on the Label

Navigating the olive oil aisle can be confusing, but a few key terms can help you find a premium product:

Country of Origin: Look for oil sourced from a single country or region, as some labels blend oils from multiple sources without specifying.
Certifications: Seals from organizations like the North American Olive Oil Association (NAOOA) or Protected Designation of Origin (PDO) can provide an extra layer of confidence that the oil has met certain standards.
Cold Pressed/Extracted: This confirms that the oil was made without heat or chemicals, preserving its nutritional integrity.
Taste Profile: Look for descriptive notes like "fruity," "peppery," or "grassy". A flat or waxy taste indicates poor quality or age.

How to Drink Olive Oil Daily and Maximize Health Benefits

Daily Intake and Timing

For health purposes, a daily intake of 1 to 2 tablespoons is often recommended. Some people prefer to take it on an empty stomach in the morning, which is believed to aid digestion. However, if this causes stomach upset, it can be consumed with meals instead. Spreading the intake throughout the day is another valid approach to incorporate it into your diet.

Major Health Benefits of Daily EVOO Intake

Heart Health: High-quality EVOO is rich in monounsaturated fats (primarily oleic acid), which can help lower LDL ("bad") cholesterol and improve heart function. Its antioxidants also protect against arterial plaque buildup.
Anti-Inflammatory Properties: Key antioxidants like oleocanthal act similarly to ibuprofen, helping to reduce chronic inflammation linked to various diseases, including arthritis.
Digestive and Gut Health: As a natural lubricant, olive oil can help with constipation and promote smoother digestion. It also contains compounds that support overall gut health and may combat harmful bacteria like H. pylori.
Brain Function: The antioxidants in EVOO can help protect brain cells from damage and have been linked to improved cognitive function and a lower risk of age-related cognitive decline.
Blood Sugar Regulation: Regular consumption can help stabilize blood sugar levels and improve insulin sensitivity, which is beneficial for managing and potentially preventing type 2 diabetes.

Comparing Olive Oil Grades for Daily Drinking


Oil Grade	Processing Method	Acidity Level	Polyphenol Content	Drinking Suitability	Taste Profile
Extra Virgin Olive Oil (EVOO)	Cold-pressed, mechanical extraction (no heat or chemicals)	$\leq$ 0.8%, often much lower	Highest	Best choice for max benefits	Rich, fruity, often pungent or peppery
Virgin Olive Oil	Cold-pressed, mechanical extraction	0.8% - 2%	Medium	Good, but less potent than EVOO	Good flavor, but less intense
Refined Olive Oil (Pure, Light)	Heat and chemical treatment to remove defects	Low	Low (most removed during refining)	Not recommended for drinking	Neutral, mild flavor; lacks robust characteristics
Olive Pomace Oil	Extracted with chemical solvents from leftover olive pulp	Not a marker of quality	Lowest	Avoid for health benefits	Inferior taste; stripped of nutrients

Conclusion

For anyone looking to incorporate a daily shot of olive oil for its therapeutic benefits, selecting a high-quality, fresh Extra Virgin Olive Oil is non-negotiable. Focus on a product that is cold-pressed, has a low acidity, a high polyphenol count, and a recent harvest date. The distinct bitter or peppery flavor you taste is a direct sign that you have chosen a potent, antioxidant-rich product. By being a savvy label reader and prioritizing these quality indicators, you can ensure you are getting the most nutritional value from your daily olive oil regimen.

An excellent source for understanding olive oil standards and certifications is the Olive Wellness Institute. Their website provides further guidance on identifying high-quality products. Ultimately, while drinking olive oil can be a beneficial practice, it is a healthy addition to, not a replacement for, a balanced diet rich in whole foods.

Frequently Asked Questions

While some people prefer drinking olive oil on an empty stomach in the morning to aid digestion, there is no scientific evidence that this is more beneficial than consuming it at any other time. If drinking it on an empty stomach causes discomfort, it can be taken with meals instead.

A high polyphenol content often manifests as a pungent, bitter, or peppery taste that can cause a slight tingling sensation at the back of the throat. Some reputable brands also list the specific polyphenol level on the label.

Experts generally recommend consuming about 1 to 2 tablespoons of extra virgin olive oil per day to gain its health benefits. It is important to remember that olive oil is high in calories, so moderation is key.

The country of origin can indicate the oil's characteristics, as different regions have distinct olive varieties and production methods. Look for oils that are clearly labeled as coming from a single country or a Protected Designation of Origin (PDO) region.

Extra virgin olive oil is sensitive to light, which can cause its beneficial antioxidants to degrade and the oil to spoil faster. Dark glass bottles or opaque tins are essential for protecting the oil and preserving its freshness and potency.

A rancid taste, often described as waxy or crayon-like, indicates that the oil has oxidized and its quality has deteriorated. It is best to discard rancid oil, as it has lost many of its health benefits. Proper storage in a cool, dark place away from heat can help prevent this.

Yes, you can cook with EVOO for low- to medium-heat applications, but note that it has a lower smoke point than refined oils. High heat can damage its delicate antioxidants, so it's best to use high-quality EVOO for finishing dishes or light sautéing to preserve its flavor and nutritional profile.