What is the best way to take olive oil? A comprehensive nutrition guide

October 3, 2025 •

4 min read

According to a study in the Journal of the American College of Cardiology, consuming more than 1/2 tablespoon of olive oil daily may lower the risk of heart disease by 19%. This statistic highlights why knowing what is the best way to take olive oil is a critical step toward a healthier lifestyle.

Quick Summary

This guide examines optimal methods for consuming olive oil, exploring applications from raw drizzling to high-heat cooking. It details how to select high-quality extra virgin olive oil, store it properly, and debunk common myths regarding its use and health benefits.

Key Points

Maximize Flavor Raw: Use extra virgin olive oil as a finishing oil for dressings, dips, and drizzles to preserve its delicate, fresh flavor and beneficial polyphenol compounds.
Cook with Confidence: Extra virgin olive oil is stable for most everyday cooking, including sautéing and roasting, with a smoke point well-suited for medium heat applications.
Check for Freshness: Look for a harvest date on the bottle and choose oil packaged in dark glass to protect it from light and maintain its quality and taste.
Don't Drink It Plain: While popular in some circles, drinking olive oil on an empty stomach offers no proven advantage over consuming it with food, which may actually improve nutrient absorption.
Store Properly: To prevent rancidity, store olive oil in a cool, dark place away from heat and light, and always keep the bottle tightly sealed.
Understand Smoke Points: For very high-heat cooking like deep frying, a refined or light olive oil with a higher smoke point may be a better choice than extra virgin olive oil.

The Versatile Applications of High-Quality Olive Oil

High-quality olive oil, particularly extra virgin olive oil (EVOO), is a cornerstone of the health-promoting Mediterranean diet. Its rich flavor and abundant antioxidants make it incredibly versatile, suitable for both raw consumption and various cooking methods. How you choose to incorporate it into your diet can significantly impact the taste of your food and your ability to absorb its beneficial compounds.

Raw Applications for Maximum Flavor and Nutrients

Using olive oil in its raw, uncooked form is one of the best ways to preserve its delicate flavor and maximize its polyphenol content, which are powerful antioxidants.

Salad Dressings: A simple vinaigrette made with EVOO, vinegar, and a pinch of salt and pepper is a classic and delicious way to dress salads. This pairing can enhance the absorption of fat-soluble vitamins from vegetables.
Dipping Bread: A staple in many Mediterranean cultures, serving EVOO with fresh, crusty bread is a simple yet satisfying appetizer.
Finishing Dishes: Drizzle a high-quality EVOO over finished pasta, soups, grilled meats, fish, or steamed vegetables just before serving to add a fresh, fruity flavor.
Smoothies: A tablespoon of EVOO in a fruit or vegetable smoothie can add healthy fats, improve the texture, and boost satiety.
As a Condiment: Use EVOO as a healthier alternative to mayonnaise or other store-bought condiments.

Cooking with Olive Oil: Debunking the High-Heat Myth

Contrary to a long-held myth, EVOO is stable enough for many cooking applications, including medium-heat sautéing, roasting, and even some types of frying. The key is understanding the smoke point of different olive oil grades. When cooking with olive oil, it's best to keep the heat moderate to avoid burning the oil, which can negatively affect its flavor and nutritional profile.

Tips for Cooking with Olive Oil:

Use a moderate temperature when sautéing vegetables to prevent the oil from reaching its smoke point too quickly.
For roasting vegetables or meats, EVOO is an excellent choice. The temperature is typically controlled and doesn't reach the high heat levels of deep frying.
If deep frying, a refined or 'light' olive oil has a higher smoke point and is often a more cost-effective option than EVOO.

How to Choose a High-Quality Extra Virgin Olive Oil

Not all olive oils are created equal. The highest quality olive oil, extra virgin, is made from the first cold-pressing of olives and contains the most nutrients and flavor. When shopping, keep these pointers in mind:

Look for Freshness: Check the harvest date on the bottle. The fresher the oil, the better the flavor and nutritional content. Ideally, an oil should be consumed within 18-24 months of the harvest.
Check the Packaging: Light is a significant enemy of olive oil. Always buy oil in a dark glass bottle or an opaque tin to protect it from light-induced oxidation.
Taste and Aroma: Quality EVOO should taste fresh and fruity, with notes of bitterness and a peppery finish, which comes from the beneficial polyphenols. Avoid oils that taste or smell stale, waxy, or rancid.
Consider Origin and Certifications: Look for a specific country or region of origin, such as Italy, Greece, or California. Certifications like the California Olive Oil Council seal can indicate adherence to strict quality standards.
Be Wary of Low Prices: The intensive process of producing high-quality EVOO means it will rarely be sold at a very low price. A higher price often reflects the quality of the product.

Comparison: EVOO vs. Refined Olive Oil and Avocado Oil

To better understand how different oils behave, here is a comparison table outlining some key differences, particularly concerning their use in cooking.


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil ('Pure' or 'Light')	Avocado Oil
Processing	First cold-press; unrefined	Processed with heat and chemicals	Expeller-pressed; often refined
Smoke Point	350-410°F (177-210°C)	Up to 470°F (243°C)	Up to 520°F (271°C)
Flavor Profile	Robust, fruity, bitter, pungent	Mild, neutral, light	Neutral, mild, buttery
Best Uses	Raw finishing, dressings, medium-heat cooking	High-heat cooking, frying	Very high-heat cooking, frying, searing
Polyphenols	High levels, potent antioxidants	Low levels due to refining	Low levels

Proper Storage for Optimal Freshness

Proper storage is essential to maintain olive oil's flavor and health benefits. Exposure to heat, light, and air can cause the oil to go rancid quickly.

Here are some storage guidelines:

Keep it Cool and Dark: Store bottles in a pantry or cabinet, away from direct sunlight and heat sources like the stove. The ideal temperature is between 60°F and 75°F.
Avoid the Refrigerator: While low temperatures won't harm the oil, temperature fluctuations can cause condensation and affect the oil's quality. A cloudy appearance will dissipate at room temperature, but it's not ideal for long-term storage.
Keep it Airtight: Always cap the bottle tightly after use. Oxygen is the number one enemy of olive oil, causing it to oxidize and go rancid.
Buy in Appropriate Sizes: Since an open bottle should be used within a few months, it's better to buy smaller quantities more frequently to ensure freshness.

Conclusion: Making Olive Oil a Staple of Your Diet

There is no single "best" way to take olive oil, as the optimal method depends on your culinary goal. However, integrating high-quality extra virgin olive oil into your daily routine is a clear and effective way to boost your nutritional intake. By using EVOO raw in dressings and as a finishing touch, you can enjoy its robust flavor and maximize its antioxidant properties. For cooking, EVOO is stable enough for most medium-heat applications, but understanding its smoke point is important. By choosing quality oil packaged in dark bottles and storing it correctly, you can ensure you're getting the freshest, most beneficial product. Ultimately, the best way is to make it a regular and delicious part of your healthy diet.

For more detailed information on the health benefits of different dietary fats, you can consult resources like the American Heart Association.

Frequently Asked Questions

There is no scientific evidence that drinking olive oil on an empty stomach provides more health benefits than consuming it with food. In fact, consuming olive oil with other foods can enhance the absorption of fat-soluble vitamins and antioxidants.

Yes, extra virgin olive oil (EVOO) can be used for medium-high heat cooking, such as sautéing and roasting, due to its stable composition. While its smoke point is lower than some refined oils, studies show it is highly resistant to degradation during normal cooking.

Heating olive oil can reduce its volatile flavor compounds and some antioxidant levels, but it remains a healthy cooking oil. Studies show it retains many beneficial properties, including its healthy fatty acids, even when heated.

Look for a bottle labeled 'extra virgin,' preferably with a harvest date and a seal of quality from an accredited organization. High-quality oil should taste fresh, fruity, and slightly peppery or bitter.

Store olive oil in a cool, dark place, such as a pantry or cupboard, away from direct light and heat. Always keep the bottle tightly sealed to protect it from oxygen, which causes rancidity.

For the best flavor and quality, an opened bottle of extra virgin olive oil should ideally be used within a few months. As it oxidizes over time, its flavor and freshness will diminish.

Olive oil is high in calories, so consuming it in excessive amounts can contribute to weight gain, just like any other food. It is best consumed in moderation as part of a balanced diet.