Selecting the right olive oil at the grocery store can be a confusing endeavor, but experts recommend focusing on specific indicators to ensure quality and health benefits. Extra virgin olive oil (EVOO), the least processed and highest quality form, is pressed without heat or chemicals, preserving its natural antioxidants, known as polyphenols, and delivering full flavor.
Registered dietitians emphasize EVOO's role in a healthy diet. Jessica Clancy-Strawn, a registered dietitian nutritionist (RDN), stated that EVOO is a "powerful prescription" due to its monounsaturated fats and polyphenol antioxidants, which can help reduce inflammation and support heart health. Vicki Shanta Retelny, an RDN and author, highlighted EVOO as the "gold standard" for health, suggesting it is among the foods to consume regularly to ward off cognitive decline.
For cooking projects where the oil's flavor is less critical, regular olive oil, often labeled "classic" or "pure," can be a more economical choice. This type is made by blending EVOO with refined olive oil. While the refining process reduces some nutrients and flavor, regular olive oil still offers health benefits and a higher smoke point, making it suitable for higher heat cooking and when a neutral flavor is desired.
Key Indicators for Quality
When purchasing olive oil, experts advise looking for specific details on the label. Daniela Puglielli, founder of the Mediterranean Diet Roundtable, suggests opting for oil packaged in dark glass bottles, tins, or bag-in-box systems, as EVOO is sensitive to light, heat, and oxygen, which can degrade its quality.
The harvest date is a more important indicator than the sell-by date. Puglielli recommends choosing oil no older than 18 to 24 months to ensure optimal flavor and health attributes, noting that unlike wine, olive oil does not improve with age.
Information regarding the country and region of origin, producer details, and certifications like "organic" are also valuable. Greece is noted for bold, peppery oils, Italy for a range of regional variations, and Spain for herbaceous, greener oils. Tunisia is also recognized for producing excellent and affordable oils. Transparency in stating a specific region or noting if the oil is single-origin or estate-grown is a positive sign.
For products from the European Union, certifications such as PDO/DOP (Protected Designation of Origin) or PGI/IGP (Protected Geographical Indication) indicate specific regional production standards.
Expert-Recommended Brands
California Olive Ranch 100% Extra Virgin Olive Oil is frequently recommended by experts. Described as having a well-rounded taste with notes of fresh herbs, fruit, and green grass, it is available in various packaging options. Nancy Harmon Jenkins, an authority on Mediterranean cuisines, endorses it as a good grocery store choice, noting its California origin and grassy profile with a peppery finish. RDN Keri Gans also favors it for its versatility and availability.
Other highly regarded options include Corto Truly Extra Virgin Olive Oil, praised for its value, accessibility, and mild flavor, often a blend from Spain, Greece, Italy, and Portugal. California-based Lucero Ascolano Extra Virgin Olive Oil is noted for its high-quality taste and fresh aroma, with a smooth, delicate flavor. Pri-Olives Extra Virgin Olive Oil is recognized as a budget-friendly staple, offering cold-pressed, organic, or single-origin oils. Lastly, Chateau Le Charmat Extra Virgin Olive Oil, produced in Tunisia, is highlighted for its organic status, smooth taste, and consistent quality, making it a reliable and accessible choice for everyday shoppers.
Experts also remind consumers that olive oil, while healthy, is calorie-dense. They advise using it in moderation as part of an overall healthful eating plan rich in plant proteins, whole grains, and vegetables, rather than as a sole contributor to health benefits.