Which Olive Oil Can You Drink Daily? A Guide to Choosing the Best

October 6, 2025 •

5 min read

According to the Food and Drug Administration (FDA), replacing saturated fats with 1.5 tablespoons of oil high in oleic acid daily may reduce your risk of heart disease. This makes it crucial to know which olive oil can you drink daily to ensure you are reaping maximum health benefits from your consumption.

Quick Summary

The best olive oil for daily consumption is high-quality, cold-pressed Extra Virgin Olive Oil (EVOO), prized for its high concentration of beneficial antioxidants and monounsaturated fats. Other processed oils lack these compounds.

Key Points

Choose Extra Virgin Olive Oil: Only high-quality, cold-pressed EVOO contains the maximum health benefits for daily consumption.
Look for High Polyphenols: Higher polyphenol counts in EVOO indicate potent antioxidant and anti-inflammatory properties, often signified by a peppery taste.
Check the Harvest Date: Select olive oil from the most recent harvest to ensure peak freshness and nutrient content.
Protect from Light and Heat: Always purchase EVOO in a dark glass bottle or tin and store it in a cool, dark place to prevent degradation.
Consume 1-2 Tablespoons Daily: A moderate daily intake is sufficient to gain health benefits without excess calorie intake.
Use with Food for Better Absorption: While drinking straight is safe, consuming EVOO with food can enhance the absorption of certain antioxidants.

Understanding the Grades of Olive Oil

When it comes to selecting an olive oil for daily drinking, the first and most important step is understanding the different grades. These classifications are based on the processing method and chemical composition, which directly impacts the oil's nutritional value. Only extra virgin olive oil (EVOO) is recommended for raw, daily consumption due to its superior quality and health-boosting compounds.

Extra Virgin Olive Oil (EVOO)

EVOO is the highest grade and the least processed. It is made by crushing olives and extracting the oil purely through mechanical means, often called 'cold pressing,' without the use of high heat or chemicals. This minimal processing preserves the olive's natural antioxidants, known as polyphenols, which give EVOO its distinct fruity, pungent, and sometimes bitter flavor. It is these compounds that provide most of the scientifically-backed health benefits. To be classified as extra virgin, the oil must also meet strict chemical standards, including a very low acidity level (less than 0.8%).

Virgin Olive Oil

This is also an unrefined oil, produced via mechanical means but with a slightly higher acidity level (up to 2%) and minor sensory defects compared to EVOO. While still nutritious, it lacks the superior quality and higher polyphenol content of extra virgin, and is less commonly found in retail stores.

Refined, 'Pure,' or 'Light' Olive Oil

These grades are created from lower-quality virgin oils that are chemically refined to remove sensory flaws and high acidity. The refining process, which can involve heat and pressure, strips away much of the oil's flavor, color, and, critically, its antioxidants and beneficial polyphenols. As the name suggests, 'light' olive oil refers to its flavor, not its calorie or fat content. A small amount of virgin oil is often blended back in for flavor. This oil is not ideal for daily health-focused drinking.

Olive Pomace Oil

This oil is made from the leftover olive pulp and pits after the initial pressings. To extract the remaining oil, manufacturers use chemical solvents and high heat. The resulting crude oil is then refined. This is the lowest grade of olive oil and is not recommended for consumption for health purposes.

How to Identify High-Quality EVOO for Daily Consumption

Not all extra virgin olive oils are created equal. To ensure you are getting the best quality for daily intake, look for specific markers on the bottle.

High Polyphenol Content: These antioxidants are what provide the robust health benefits. Some high-phenolic EVOOs, especially early-harvest varieties, can contain well over 500 mg/kg. This might be noted on the label. The peppery or pungent sensation in the back of the throat is a sign of high polyphenol content.
Harvest Date: Look for a harvest date, not just a 'best by' date. Olive oil is best consumed fresh, ideally within a year or so of harvest, as its quality and antioxidant levels decrease over time.
Dark Glass Bottle or Tin: Exposure to light and heat accelerates the oil's degradation and nutrient loss. Always choose olive oil in a dark, opaque bottle or a can.
Trusted Certifications: Seals of approval from recognized bodies like the North American Olive Oil Association (NAOOA) or the California Olive Oil Council (COOC) can provide assurance of quality and authenticity.
Taste and Freshness: A quality EVOO should taste and smell fresh, not greasy or flat. Flavors can range from fruity to grassy or herbaceous, often with a pleasant bitterness and pungency.

Daily Intake Recommendations and Consumption Methods

For individuals looking to incorporate olive oil into their daily wellness routine, a common recommendation is 1 to 2 tablespoons per day. This can be consumed in various ways and doesn't have to be a straight 'shot' from the bottle.

With Food: Drizzling EVOO over salads, steamed vegetables, or toast is an excellent way to get your daily intake. Consuming olive oil with food can also enhance the absorption of other fat-soluble nutrients.
On an Empty Stomach: Some people prefer to take a tablespoon of EVOO on an empty stomach in the morning. While some anecdotal reports suggest benefits for digestion and detoxification, there is no scientific evidence to show this method is superior to consuming it with food.
In Smoothies or Dressings: A simple way to integrate EVOO is by adding it to a morning smoothie or using it to make a homemade vinaigrette.

It is important to remember that olive oil is high in calories, and moderation is key to avoid unwanted weight gain. Excessive consumption beyond the recommended amount may displace other healthy food sources in your diet. Consult a healthcare professional or registered dietitian for personalized recommendations.

Proper Storage is Critical

Once you purchase a high-quality EVOO, proper storage is crucial to preserve its flavor and health benefits. The enemies of olive oil are light, heat, air, and time.

Location: Store your olive oil in a cool, dark place, such as a pantry or cabinet, away from the stove or direct sunlight. The ideal temperature is around 60-70°F.
Container: Keep the oil in its original dark glass bottle or can. If you buy a large can, consider pouring smaller amounts into a dark bottle for daily use to limit exposure to air.
Sealing: Always recap the bottle tightly after each use to prevent oxidation.

Following these steps ensures your olive oil maintains its nutritional integrity and flavor for as long as possible.

The Health Benefits of Daily EVOO Consumption

Incorporating extra virgin olive oil into your daily diet offers a range of potential health advantages, primarily due to its monounsaturated fats (like oleic acid) and potent antioxidants (polyphenols).

Heart Health: Regular intake of EVOO is linked to a reduced risk of cardiovascular disease. It can help lower 'bad' LDL cholesterol while increasing 'good' HDL cholesterol.
Anti-Inflammatory Effects: Compounds like oleocanthal have anti-inflammatory properties, with some evidence suggesting effects similar to ibuprofen.
Antioxidant Power: Polyphenols protect the body's cells from damage caused by free radicals, which is linked to aging and chronic diseases.
Brain Function: Some studies suggest a link between olive oil consumption and improved cognitive health, potentially reducing the risk of conditions like Alzheimer's.
Digestive Health: Olive oil is known to aid digestion and promote gut health due to its soothing and lubricating properties.

Conclusion

For those seeking to incorporate a daily dose of liquid wellness into their diet, the answer to which olive oil can you drink daily is clear: high-quality, cold-pressed Extra Virgin Olive Oil. By understanding the different grades and knowing what to look for on the label, you can select a product rich in beneficial compounds. While drinking it straight is an option, adding it to food remains an equally effective and delicious way to reap the rewards of this staple of the Mediterranean diet. When stored correctly and consumed in moderation, EVOO is a powerful and simple addition to a health-conscious lifestyle. For more information, consider exploring resources like the Harvard Health blog.

Frequently Asked Questions

Yes, it is safe to drink a spoonful or two of olive oil every day. Many people do this as a health ritual, though there is no definitive scientific evidence that drinking it straight is more beneficial than consuming it as part of your meals.

No, 'light' olive oil is not the best choice for daily health purposes. The term 'light' refers to its mild flavor, as it has been refined and has significantly fewer beneficial antioxidants and polyphenols compared to extra virgin olive oil.

High-quality extra virgin olive oil often has a pungent or peppery sensation at the back of the throat, indicating a high polyphenol content. Look for a recent harvest date and for it to be stored in a dark, opaque bottle.

Some anecdotal and limited studies suggest that drinking olive oil can help relieve constipation by softening stools. A small 2014 study found it to be as effective as mineral oil in this regard.

Store olive oil in an airtight, dark glass bottle or container in a cool, dark place like a pantry. Avoid keeping it near heat sources like the stove. Proper storage protects the oil from light, heat, and air, which can cause it to go rancid.

Olive oil is high in calories, with about 120 calories per tablespoon. Consuming it in moderation (1-2 tablespoons daily) is unlikely to cause weight gain, especially when replacing less healthy fats. However, drinking excessive amounts can add extra calories, potentially leading to weight gain if not balanced.

While consuming olive oil on an empty stomach is popular, there is no solid scientific evidence proving it offers more benefits than having it with food. In fact, consuming it with certain foods, like tomatoes, can even increase the absorption of antioxidants.