What's the Healthiest Type of Olive Oil to Buy?

December 25, 2025 •

4 min read

According to a 2022 study, people with higher olive oil consumption had a significantly lower risk of death from cardiovascular disease and cancer. So what's the healthiest type of olive oil to buy to get the most benefits? The answer lies in understanding the grading system and production process.

Quick Summary

This guide reveals the healthiest olive oil grade, explains the extraction process, and shows how to interpret labels for freshness and antioxidant content, ensuring you make the best choice for your health and cooking needs.

Key Points

Extra Virgin Olive Oil (EVOO) is Healthiest: It is the least processed type, retaining the most antioxidants and heart-healthy fats.
Cold-Pressed is Key: This extraction method, used for EVOO, avoids high heat and chemicals that degrade the oil's quality and nutrients.
Look for a Harvest Date: Check the bottle for a recent harvest date to ensure maximum freshness and polyphenol content.
Packaging Protects Quality: Choose olive oil packaged in dark glass bottles or tins to protect it from light and extend its shelf life.
High Polyphenols Mean More Benefits: A high polyphenol count often indicates a more intense flavor and superior anti-inflammatory properties.
Use High-Quality EVOO Raw: While safe for moderate heat, use premium EVOO for raw applications like dressings and drizzles to preserve delicate nutrients and flavor.
Regular Olive Oil Is Refined: Lower grades like 'pure' or 'light' are refined and lack the antioxidant richness of EVOO.

Understanding the Olive Oil Grading System

When you stand in the oil aisle at the grocery store, you might see several options: extra virgin, virgin, and light or pure olive oil. These labels are not just about taste but indicate the oil's quality, how it was processed, and its potential health benefits. The key takeaway is that the less processing the oil undergoes, the higher its nutritional value, particularly its antioxidant content.

Extra Virgin Olive Oil: The Healthiest Option

Extra virgin olive oil (EVOO) is widely considered the healthiest and highest-quality grade. It is the first cold-pressing of the olives, meaning the oil is extracted using only mechanical means without chemicals or excessive heat. This minimal processing preserves the oil's delicate flavors, rich aroma, and, most importantly, its powerful antioxidants and polyphenols.

Rich in Monounsaturated Fats: A staple of the Mediterranean diet, EVOO is predominantly made up of heart-healthy monounsaturated fats, which can help lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol.
Packed with Antioxidants: EVOO is loaded with biologically active antioxidants, including vitamin E and compounds like oleocanthal and oleuropein. These compounds fight inflammation and protect blood cholesterol from oxidative damage, reducing the risk of chronic diseases.
Optimal for Low-Heat Cooking: While EVOO has a moderate smoke point, studies show it is stable and resistant to damage at moderate temperatures, making it suitable for sautéing and roasting. For maximum health benefits and flavor, however, it is best used raw in dressings, dips, and drizzles.

Virgin Olive Oil

Virgin olive oil is also mechanically extracted without chemicals, but it has slightly higher acidity and is of a lesser quality than extra virgin. It retains many of the beneficial compounds, but in lower concentrations compared to EVOO. Its milder flavor makes it suitable for low-to-medium-heat cooking.

Refined and Light Olive Oils

These lower-grade oils have undergone extensive processing with heat and chemical solvents to remove defects and create a more neutral flavor. This refining process strips away many of the natural vitamins, polyphenols, and antioxidants. Light olive oil, despite the name, has the same caloric and fat content as other olive oils; the term refers to its lighter color and milder taste. While more suitable for high-heat cooking due to a higher smoke point, these oils offer significantly fewer health benefits compared to EVOO.

How to Find the Healthiest Olive Oil: Decoding the Label

With olive oil fraud and varying quality, reading the label is crucial to ensuring you are buying a genuine, high-quality extra virgin product.

Look for 'Extra Virgin' and 'Cold-Pressed': These phrases are essential. 'Extra Virgin' indicates the highest quality, and 'cold-pressed' or 'cold-extracted' confirms minimal heat was used.
Check the Harvest Date: Fresher is better when it comes to olive oil. Look for a harvest date (not just a 'best by' date) within the last year or so, as antioxidants diminish over time.
Search for Certifications: Look for reputable quality seals, such as the North American Olive Oil Association (NAOOA) certified seal or Protected Designation of Origin (PDO) certification, which guarantee origin and quality.
Packaging Matters: Always choose olive oil in a dark glass bottle or tin can. This protects the oil from light, which can cause it to oxidize and degrade quickly.
High Polyphenol Content: Some premium brands list the polyphenol count on the label. A higher number (e.g., above 500 mg/kg) indicates a richer antioxidant profile, often corresponding with a more intense flavor and peppery finish.

Comparison of Olive Oil Grades


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil	Refined/Light Olive Oil
Processing	First mechanical, cold-pressed extraction only.	Mechanical extraction only, but with slightly less strict standards.	Processed with heat and chemical solvents to remove defects.
Acidity Level	Very low (under 0.8%).	Up to 2%.	Higher, reduced during refining.
Antioxidants	Highest concentration of polyphenols and antioxidants.	Contains some antioxidants, but less than EVOO.	Significantly fewer antioxidants due to refining process.
Flavor	Strong, fruity, and can be peppery or bitter.	Milder and less intense than EVOO.	Neutral and bland.
Smoke Point	Medium (375-400°F), good for low-to-medium heat.	Medium, slightly higher than EVOO.	High, suitable for high-heat cooking and frying.
Best Uses	Dressings, dipping bread, drizzling over finished dishes.	Sautéing, marinades, and sauces.	High-heat frying, baking, where flavor is not desired.

Conclusion: Making the Best Choice for Your Health

When it comes down to choosing what's the healthiest type of olive oil to buy, the answer is unequivocally extra virgin olive oil. Its minimal processing preserves the maximum amount of heart-healthy monounsaturated fats, antioxidants, and anti-inflammatory compounds. While it may have a higher price point, the concentration of health-promoting benefits makes it a worthwhile investment for daily use, especially for raw applications like salad dressings and dipping. For high-heat cooking, a less-refined oil might be more appropriate, but EVOO offers the most profound health advantages when consumed regularly as part of a balanced diet. Always remember to check for recent harvest dates, dark bottles, and quality certifications to ensure you are getting the purest and most potent product.

For more detailed information on olive oil production and quality standards, see the International Olive Council website.

Frequently Asked Questions

The main difference is processing. Extra virgin olive oil (EVOO) is cold-pressed and unrefined, preserving its flavor and antioxidant content. Regular olive oil is refined with heat and chemicals, which strips away much of its nutritional value and flavor.

Yes, EVOO is safe for cooking at low-to-medium heat, such as sautéing, roasting, and baking. Despite a moderate smoke point, studies show it is stable and resists damage when heated. For frying at higher temperatures, other oils might be a better choice.

High-quality olive oil, especially EVOO, will have a recent harvest date, be stored in a dark bottle or tin, and may have a certification seal. Good quality oil often has a fresh, fruity aroma and a peppery or bitter finish, which indicates a high polyphenol content.

Polyphenols are powerful antioxidants found in extra virgin olive oil. They provide anti-inflammatory benefits, protect against oxidative damage, and are linked to reducing the risk of heart disease. The peppery sensation you sometimes feel in the back of your throat is often a sign of high oleocanthal, a potent polyphenol.

No, the health benefits differ significantly across olive oil grades. Extra virgin olive oil, due to its minimal processing, offers the most potent concentration of antioxidants and beneficial fats. Refined or light olive oils, having been stripped of many nutrients, offer far fewer health advantages.

To preserve its freshness and antioxidant content, store olive oil in a cool, dark place, away from heat and light. Always keep it in a dark glass bottle or tin and use it within a few months of opening for the best taste and nutritional quality.

No, the term 'light' refers to the oil's milder flavor and lighter color, not a reduction in fat or calories. All grades of olive oil contain roughly the same amount of calories and fat per serving.