What's the healthiest type of olive oil? A nutritional breakdown

October 12, 2025 •

3 min read

According to research on the Mediterranean diet, regions with high olive oil consumption have lower rates of cardiovascular disease, and the reason for this lies in the quality of the oil. But with many options on the shelf, you may wonder: What's the healthiest type of olive oil? The short answer is Extra Virgin Olive Oil (EVOO), particularly high-phenolic varieties, due to its minimal processing and high concentration of beneficial compounds.

Quick Summary

Extra Virgin Olive Oil (EVOO) is the healthiest olive oil due to its unrefined nature, which retains high levels of antioxidants and monounsaturated fats. Minimal processing during cold-pressing preserves these beneficial compounds, distinguishing it from refined oils.

Key Points

Extra Virgin Olive Oil (EVOO) is the healthiest type: Its minimal processing preserves beneficial antioxidants and healthy fats, unlike refined olive oils.
Higher polyphenols mean more benefits: High-phenolic EVOO, often from early-harvested olives, contains even more potent antioxidant and anti-inflammatory compounds.
Processing method is key: The cold-pressing method used for EVOO retains more nutrients and flavor compared to the heat and chemical processes used for refined oils.
EVOO is safe for everyday cooking: Contrary to some myths, EVOO is stable for sautéing and roasting. However, using it for high-heat frying may degrade some of the polyphenols.
Read the label carefully: For the freshest and most nutrient-rich olive oil, look for bottles labeled 'Extra Virgin' and check for a recent harvest date.
Avoid 'Light' and 'Pure' olive oils for maximum nutrition: These are refined and contain far fewer health-promoting compounds than EVOO.

The Crown Jewel: Extra Virgin Olive Oil

When discussing the healthiest olive oil, extra virgin olive oil (EVOO) is the undisputed champion. Unlike its refined counterparts, EVOO is produced by cold-pressing fresh olives without the use of heat or chemical solvents. This mechanical extraction process is key to preserving the oil's beneficial components, including its robust flavor, natural aroma, and, most importantly, its high concentration of antioxidants and healthy fats.

The nutritional power of EVOO stems from its rich profile of monounsaturated fatty acids (MUFAs), primarily oleic acid, which research has linked to reduced inflammation and improved cardiovascular health. It is also abundant in powerful antioxidant compounds, such as oleocanthal and polyphenols, which combat oxidative stress and chronic disease.

The Supercharged Option: High-Phenolic Olive Oil

For those seeking the maximum health benefits, high-phenolic olive oil takes the lead. This is a special type of EVOO, typically made from early-harvested green olives, specifically selected and processed to ensure an exceptionally high concentration of polyphenols. The peppery, bitter finish is a natural indicator of its rich polyphenol content. Some of these compounds, like oleocanthal, have anti-inflammatory effects comparable to ibuprofen, without the side effects. For the most potent health boost, high-phenolic EVOO is the superior choice, best used in cold applications to preserve its delicate compounds.

Deciphering Olive Oil Grades: EVOO vs. Refined Oils

Understanding the different grades of olive oil is crucial for making an informed nutritional choice. The distinction lies in the processing method, which directly impacts the oil's nutrient density.

Extra Virgin Olive Oil (EVOO): Highest grade, minimally processed through cold-pressing. It is rich in antioxidants, has low acidity (below 0.8%), and a fresh, distinct flavor.
Virgin Olive Oil: Also cold-pressed but with a slightly higher acidity (0.8%–2%). It may have minor flavor flaws and is less robust than EVOO.
Olive Oil (Pure or Classic): This is a blend of refined olive oil and a small amount of virgin olive oil. It has a milder flavor and significantly fewer polyphenols due to the refining process.
Light Olive Oil: The term refers to a milder flavor, not fewer calories or fat. It is a highly refined oil and has very few antioxidants left.
Olive Pomace Oil: The lowest grade, extracted from leftover olive pulp using heat and chemical solvents. It is heavily processed and offers the fewest health benefits.

Comparing Olive Oil Grades


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil (e.g., 'Light' or 'Pure')
Processing	Cold-pressed without heat or chemicals	Chemically refined and heated
Antioxidants	Very high (Polyphenols, Oleocanthal)	Very low, most are stripped during processing
Acidity	Low (≤ 0.8%), indicating freshness	Low, but achieved through chemical refinement
Flavor	Rich, robust, and complex with fruity, peppery notes	Mild, neutral, and lacks distinct olive flavor
Best Uses	Drizzling, dressings, finishing, dips, sautéing, roasting	High-heat cooking or baking where a neutral flavor is desired

Maximizing the Health Benefits

To truly reap the rewards of the healthiest olive oil, it's not just about choosing EVOO, but about how you use it. For cold applications like salad dressings and dipping, EVOO's full flavor and antioxidant profile can be enjoyed. For cooking, recent studies confirm that high-quality EVOO is stable enough for most everyday uses, including sautéing and roasting, due to its monounsaturated fat content. However, high-phenolic EVOOs are best reserved for finishing dishes to preserve their potency.

Conclusion: Your Healthiest Choice

When it comes to your nutritional health, the grade and quality of olive oil matter significantly. Extra Virgin Olive Oil, especially high-phenolic varieties, stands out as the healthiest choice because it is unrefined and packed with antioxidants and anti-inflammatory compounds. While refined olive oils still contain healthy monounsaturated fats, they lack the high concentration of polyphenols that provide EVOO with its most potent health benefits. By choosing and correctly using high-quality EVOO, you are making a simple yet impactful decision for your diet and overall well-being. For maximum impact, consider incorporating a fresh, robust EVOO into your daily routine, whether drizzled over vegetables, used in a dressing, or as a cooking medium.

Visit the Cleveland Clinic for more insights on the benefits of Extra Virgin Olive Oil

Frequently Asked Questions

No, 'light' olive oil refers to a milder flavor profile, not a lower calorie or fat content. It is a refined product and is less healthy than extra virgin olive oil, which contains higher levels of beneficial antioxidants.

The main difference is processing. Extra virgin olive oil is cold-pressed without heat or chemicals, preserving nutrients. Regular olive oil is a blend of refined oil and some virgin oil, with far fewer antioxidants.

Yes, it is perfectly safe to cook with extra virgin olive oil for common methods like sautéing and roasting. It has a stable monounsaturated fat profile, though some of its beneficial compounds may be lost at very high temperatures.

Look for a bottle labeled 'Extra Virgin' with a recent harvest date. The oil should be stored in a dark bottle to protect it from light. A fresh, robust EVOO will often have a peppery finish, indicating a high polyphenol content.

Polyphenols are potent antioxidant compounds found in high-quality EVOO. They help fight inflammation, protect against oxidative stress, and contribute to the oil's numerous health benefits, including supporting heart and brain health.

Store olive oil in a cool, dark place away from heat and light. The dark glass bottle helps protect the oil from degradation, preserving its flavor and nutritional value.

While integrating EVOO into your diet through cooking and dressings provides health benefits, there is no proven reason to drink it on its own. The calories should be considered as part of a balanced diet.