What type of olive oil is best for drinking? A definitive guide

October 5, 2025 •

4 min read

According to research published in the Journal of the American College of Cardiology, a higher intake of olive oil is associated with a significantly lower risk of cardiovascular disease mortality. This has led many to explore consuming it directly, prompting the question: What type of olive oil is best for drinking?

Quick Summary

The superior choice for drinking is extra virgin olive oil, thanks to its high concentration of antioxidants and healthy fats from minimal processing. Look for a recent harvest date and signs of freshness like bitterness and pungency.

Key Points

Extra Virgin Olive Oil (EVOO) is Best: For drinking, EVOO is the optimal choice due to its minimal processing and high concentration of beneficial nutrients.
Prioritize Freshness: Look for a recent harvest date on the label, as fresher oil contains more antioxidants and a better flavor profile.
Look for High Polyphenols: High-quality EVOO has potent antioxidants called polyphenols, indicated by a bitter or peppery taste.
Check for Low Acidity: A low acidity level (ideally under 0.3%) signifies that the olives were fresh and processed with care.
Choose Dark Bottles: Light exposure degrades olive oil's quality, so select products packaged in dark glass or opaque tins.
Start Small: If drinking straight, begin with one teaspoon and gradually increase the amount to a tablespoon or two daily to avoid digestive issues.
Benefits with Moderation: While beneficial, remember that olive oil is high in calories, and the health advantages are tied to moderation and its place within a balanced diet.

The Clear Choice: Extra Virgin Olive Oil (EVOO)

When considering which olive oil to drink for maximum health benefits, the consensus among experts is clear: extra virgin olive oil (EVOO) is the definitive choice. This is because EVOO is the least processed variety, extracted from fresh, raw olives solely by mechanical means without the use of heat or chemical solvents. This "cold-pressed" or "cold-extracted" method preserves the oil's delicate nutrients, natural flavor, and aroma.

Unlike refined olive oils, EVOO retains a rich supply of powerful antioxidants and heart-healthy monounsaturated fats that are largely stripped away during the refining process. This purity and nutritional integrity make it the ideal option for direct consumption.

The Science Behind EVOO's Superiority

The health-promoting qualities of extra virgin olive oil come from several key compounds:

Monounsaturated Fats: EVOO is primarily composed of oleic acid, a monounsaturated fat that helps lower LDL ("bad") cholesterol and may reduce the risk of heart disease.
Polyphenols: These powerful antioxidants are responsible for EVOO's characteristic bitter and pungent flavors and are linked to numerous health benefits. One notable polyphenol, oleocanthal, has significant anti-inflammatory effects.
Vitamins E and K: High-quality EVOO contains modest amounts of these essential vitamins, which support skin, hair, and bone health.

How to Select the Best EVOO for Drinking

Choosing the right EVOO is crucial for both taste and health benefits. Here are the key indicators of a high-quality oil suitable for drinking:

Recent Harvest Date: Olive oil is a fresh product that degrades over time. Look for a harvest date printed on the label, and aim for the most recent one available. A "best by" date is less reliable as it can be 18-24 months after bottling, not harvesting.
High Polyphenol Content: While not always listed, high-quality olive oils often advertise their polyphenol count. A number above 500 mg/kg is considered excellent for drinking. You can also judge by taste—a noticeable peppery sensation in the throat is a sign of high polyphenols.
Low Acidity: A sign of fresh, well-handled olives, low acidity is a hallmark of premium EVOO. To be classified as extra virgin, acidity must be below 0.8%, but the best options for drinking are often below 0.3%.
Dark Glass Bottle: Light exposure can damage olive oil and deplete its antioxidants. Always choose EVOO packaged in dark glass or an opaque tin to protect its integrity.
Seals of Certification: Look for seals from reputable organizations like the North American Olive Oil Association (NAOOA) or the California Olive Oil Council (COOC) for quality assurance.

Understanding Flavor Profiles of Quality Olive Oil

When tasting a high-quality EVOO, you should experience a symphony of flavors that indicate its freshness and antioxidant levels. The three primary sensory attributes are:

Fruitiness: The aroma and flavor of fresh olives, which can range from green (like cut grass or artichoke) to ripe (like apple or almond).
Bitterness: A desirable characteristic that signals a high concentration of healthy polyphenols, particularly from early-harvested olives.
Pungency: That tell-tale peppery sensation in the back of the throat is caused by oleocanthal and is a strong indicator of a potent, fresh oil.

Grade Comparison: EVOO vs. Other Olive Oils

To illustrate why extra virgin is the best choice for drinking, here is a comparison of different olive oil grades:


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil	Refined/Pure/Light Olive Oil
Processing	Cold-pressed; unrefined	Cold-pressed; lightly refined	Chemically and heat-treated
Antioxidants	Highest concentration of polyphenols	Lower than EVOO, but more than refined	Very low, most nutrients lost
Flavor	Strong and complex; fruity, bitter, pungent	Milder, but still has olive flavor	Mild, neutral, or "light" taste
Best for Drinking	Yes, for maximum health benefits	Acceptable, but less potent	No, health benefits are significantly reduced
Acidity Level	Very low (≤ 0.8%)	Up to 2%	Neutralized/altered

Health Benefits of a Daily Olive Oil Shot

Incorporating a tablespoon or two of high-quality extra virgin olive oil into your daily routine offers a variety of health advantages, primarily due to its anti-inflammatory and antioxidant properties. The benefits apply whether you drink it straight or consume it with food, such as on salads or bread.

Digestive Support: Olive oil can lubricate the digestive tract and act as a stool softener, providing relief from constipation.
Cardiovascular Health: The monounsaturated fats help manage cholesterol levels and blood pressure, contributing to better heart health.
Reduced Inflammation: The compound oleocanthal acts as an anti-inflammatory agent in the body.
Increased Antioxidants: A daily shot provides a concentrated dose of antioxidants to fight free radicals and oxidative stress.

Tips for Incorporating Olive Oil Shots into Your Routine

For those new to drinking olive oil, starting small is key to avoiding digestive discomfort. Begin with a single teaspoon and gradually work up to a tablespoon or two per day. Some people prefer taking it first thing in the morning on an empty stomach to potentially aid digestion, while others find it easier to mix with a squeeze of lemon juice for flavor. It is always wise to consult a healthcare professional before making significant changes to your diet.

Conclusion

For those seeking to maximize the nutritional benefits of olive oil through direct consumption, the answer to "what type of olive oil is best for drinking?" is unequivocally extra virgin. Its unrefined nature and preservation of antioxidants and healthy fats make it the superior choice. However, the benefits are not exclusive to drinking and can be gained by incorporating EVOO into your regular diet. By focusing on quality indicators like a recent harvest date, high polyphenols, and low acidity, you can ensure you are getting a fresh, nutrient-dense product. As with any dietary change, moderation is crucial to avoid excessive calorie intake, but a daily serving of high-quality EVOO is a simple and effective way to boost your nutritional wellness.

Higher olive oil consumption is associated with lower mortality from cardiovascular and Alzheimer's disease

Frequently Asked Questions

Yes, drinking olive oil straight is generally safe for most people in moderation. However, it is a concentrated source of calories, so it should be balanced with your overall dietary intake. Some individuals may experience digestive discomfort initially, so starting with a small amount is recommended.

Most experts suggest a daily intake of one to two tablespoons to reap the heart-health benefits associated with a Mediterranean diet. Starting with a lower dose, like a teaspoon, can help your system adjust.

Potential side effects of drinking olive oil include gastrointestinal issues like diarrhea or stomach upset, especially when consuming larger amounts. Since it is calorie-dense, excessive intake can also lead to unwanted weight gain.

The key difference is processing. EVOO is unrefined and extracted without heat or chemicals, preserving its high antioxidant content and flavor. Regular olive oil is refined with heat and chemicals, which strips it of many beneficial compounds.

While some people believe drinking olive oil on an empty stomach enhances benefits like digestion and detoxification, there is no strong scientific evidence to prove it is superior to consuming it with food. Benefits such as improved digestion and constipation relief can occur regardless of timing.

To identify high-quality EVOO, look for a recent harvest date, a dark glass bottle, and a fresh, fruity aroma. A pungent, peppery kick in the back of the throat is a sign of potent, healthy polyphenols.

No, the color of olive oil is not a reliable indicator of quality. The color can vary depending on the olive variety and ripeness at harvest. Professional taste testers often use dark, tinted glasses to avoid color bias.