What type of olive oil is best to drink? Your complete guide

October 20, 2025 •

4 min read

Studies have shown that regular olive oil consumption, particularly as part of a Mediterranean diet, is linked to a lower risk of premature death from various diseases. But when people consider drinking it by the spoonful, a common question is: what type of olive oil is best to drink?

Quick Summary

Extra Virgin Olive Oil (EVOO) is the optimal choice for drinking due to its high polyphenol and antioxidant content. The best EVOO for drinking is cold-pressed, has low acidity, and comes in a dark bottle to preserve its nutritional value.

Key Points

Extra Virgin Olive Oil (EVOO) is Best: For drinking, choose EVOO, as it is the least processed and retains the most beneficial compounds.
High Polyphenol Content: Look for EVOO with a high polyphenol count ($>500$ mg/kg) for maximum antioxidant and anti-inflammatory benefits.
Cold-Pressed is Key: The cold-pressed extraction method ensures the oil's delicate nutrients and flavor are preserved.
Moderation is Essential: Drink 1-2 tablespoons per day to get the benefits without adding excessive calories, which can lead to weight gain.
Consider the Time: Some prefer drinking EVOO on an empty stomach in the morning for digestion, while others opt for nighttime consumption to aid sleep.
Quality Over Quantity: The total amount of quality EVOO in your diet matters more than drinking it as a shot.

Drinking olive oil has become a popular wellness trend, but not all olive oils are created equal when it comes to maximizing health benefits. For those looking to consume olive oil directly, Extra Virgin Olive Oil (EVOO) is the undisputed champion due to its minimal processing and high concentration of beneficial compounds. Choosing the right oil involves looking at several key quality indicators beyond just the label.

Why Extra Virgin Olive Oil (EVOO) is Best for Drinking

EVOO is the least processed type of olive oil, extracted simply by crushing olives and pressing them without the use of high heat or chemical solvents. This cold-pressing method is crucial because it ensures the oil retains its full nutritional profile, including the highest levels of beneficial antioxidants and polyphenols. These compounds are responsible for the oil's potent anti-inflammatory effects and antioxidant properties. Other types of olive oil, such as virgin, light, or refined, undergo more processing, which strips away much of the flavor and, more importantly, the healthy compounds. For example, refined olive oil has a much lower polyphenol count, reducing its health impact. The robust, often peppery flavor of high-quality EVOO is actually a good indicator of its high polyphenol content.

Key Qualities to Look for When Choosing Drinking Olive Oil

Selecting the best EVOO for drinking requires careful attention to the bottle's details. A truly high-quality oil will have several distinguishing characteristics:

High Polyphenol Content: Aim for an oil with a high polyphenol count, often listed as $\geq 500$ mg/kg on the label. Polyphenols are the powerful antioxidants that provide many of the health benefits, and a higher number means more antioxidant power.
Low Acidity: Quality EVOO should have a low acidity level, ideally below 0.3%. Low acidity is a marker of fresh, carefully handled olives and proper processing, indicating high quality.
Recent Harvest Date: Unlike wine, olive oil does not improve with age. The freshest oil, which retains the most nutrients and flavor, comes from a recent harvest. Look for a harvest date on the label rather than just a 'best by' date.
Dark Glass Bottle: Light can degrade the oil's quality and nutritional compounds. The best oils are packaged in dark-tinted glass bottles or opaque containers to protect them from light damage.
Certified Extra Virgin: Look for certifications from reputable sources to ensure the oil meets the quality standards for EVOO.

Benefits of Drinking EVOO

Incorporating EVOO into your routine, whether by drinking it or with meals, offers significant health advantages, thanks to its high concentration of monounsaturated fats (mainly oleic acid) and antioxidants.

Cardiovascular Health: The monounsaturated fats and polyphenols in EVOO have been shown to help lower "bad" LDL cholesterol while raising "good" HDL cholesterol. This, along with its anti-inflammatory properties, can reduce the risk of heart disease and stroke.
Gut Health: EVOO can promote healthy digestion by stimulating bile flow and acting as a lubricant for the intestines, which can help with constipation. Its polyphenols also act as prebiotics, fostering the growth of beneficial gut bacteria.
Anti-Inflammatory Effects: Chronic inflammation is a driver of many diseases. EVOO contains compounds like oleocanthal, which has potent anti-inflammatory effects comparable to ibuprofen.
Brain Health: Some studies suggest that the compounds in EVOO may protect against neurodegenerative diseases like Alzheimer's by preventing the buildup of certain proteins in the brain.

How to Incorporate Drinking Olive Oil into Your Routine

While some people drink EVOO straight, there are other ways to consume it directly to maximize benefits and comfort. The amount is important, with 1-2 tablespoons per day being a common recommendation.

Shot in the Morning: Many people prefer to take a shot of EVOO on an empty stomach to kickstart digestion and absorb nutrients.
Mixed with Lemon Juice: Combining EVOO with lemon juice is a traditional remedy, as the lemon provides extra vitamin C and may improve the taste for some.
With Meals: You can still get the benefits by simply increasing your intake through food. Drizzling it generously over salads, roasted vegetables, or soups is an easy way to incorporate it. For more information on the wide range of health benefits from incorporating high-quality olive oil into your diet, consider this resource from the Cleveland Clinic.

Comparison of Olive Oil Types for Drinking


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil (VOO)	Refined Olive Oil	Light/Pure Olive Oil
Processing	Cold-pressed, no chemicals	Cold-pressed, slightly more processed than EVOO	Heat, chemicals, filtered	Blend of refined oil and VOO
Polyphenol Content	High	Medium	Low	Low
Flavor	Strong, distinct, peppery	Milder than EVOO	Neutral, very mild	Milder, neutral
Acidity	Low (<0.8%, often <0.3%)	Medium (<2%)	High (refined down)	Varies
Suitability for Drinking	Best Choice	Good, but less potent than EVOO	Not recommended	Not recommended

Potential Risks and Considerations

While drinking EVOO is generally safe, moderation is key due to its high calorie density. A single tablespoon contains approximately 120 calories, and consuming too much can lead to unintended weight gain. Individuals with sensitive digestive systems may experience stomach upset or diarrhea, especially when consuming it on an empty stomach. It's always wise to start with a smaller amount and monitor how your body responds.

Conclusion

For those who choose to drink olive oil, Extra Virgin Olive Oil is the best choice due to its superior nutrient profile, minimal processing, and high antioxidant content. However, the benefits come from regular, moderate consumption as part of a healthy diet, and drinking it straight is not necessarily more beneficial than consuming it with meals. By choosing a high-quality, cold-pressed EVOO and enjoying it in moderation, you can tap into the numerous health benefits associated with this cornerstone of the Mediterranean diet.

Frequently Asked Questions

The health benefits of Extra Virgin Olive Oil are derived from its overall inclusion in a healthy diet, and there is no strong scientific evidence suggesting that drinking it straight is more beneficial than consuming it with meals. The most important factor is replacing less healthy fats with high-quality olive oil.

A common recommendation is to consume 1 to 2 tablespoons of Extra Virgin Olive Oil per day. It is important to remember its high calorie content and factor it into your overall dietary intake to avoid weight gain.

Excessive consumption of olive oil can lead to digestive discomfort, such as diarrhea, bloating, or stomach upset, particularly for those with sensitive digestive systems. High calorie density can also contribute to weight gain if not used in moderation.

This is largely a matter of personal preference and how your body reacts. Some prefer drinking it in the morning on an empty stomach to aid digestion, while others consume it at night to promote sleep and overnight digestion.

Combining olive oil with lemon juice provides extra vitamin C, and for some, it improves the taste and may help with digestive health by stimulating bile production. The antioxidants in both ingredients complement each other.

Look for an Extra Virgin Olive Oil (EVOO) that is cold-pressed and packaged in a dark bottle with a recent harvest date. High-quality EVOO should have a distinct, fresh, and sometimes peppery taste, indicative of high polyphenol content.

No, 'light' and other refined olive oils are heavily processed and contain significantly fewer beneficial antioxidants and polyphenols compared to Extra Virgin Olive Oil. For maximum health benefits from drinking, EVOO is the best choice.