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Extra virgin olive oil

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How to Choose Real Extra Virgin Olive Oil

Quick answer: Buy oil labeled extra virgin with a harvest date from the last year, packed in dark glass or a tin, that names where the olives were grown (not just bottled). A PDO/PGI or similar quality seal is a plus. Store it somewhere cool and dark and use it within a couple of months of opening.

What "extra virgin" actually means

Extra virgin is the top grade. Under the International Olive Council's standard it must have free acidity of no more than 0.8 g per 100 g and pass taste tests with no defects. "Olive oil," "pure" and "light" oils are blends that include refined oil, with much less of the fresh flavor. Source: International Olive Council.

6 things to check on the label

  1. Harvest date. Freshness matters most. UC Davis olive oil experts suggest using oil within 15 to 18 months of harvest and buying the most recent harvest you can find. European harvests usually run October to December.
  2. Where the olives were grown. "Bottled in Italy" is not the same as "grown in Italy." Look for the country, region or estate of origin.
  3. Dark glass or a tin. Light and heat make oil go stale faster, so skip clear bottles.
  4. Quality seals. In Europe, PDO (DOP in Italy) and PGI seals tie an oil to a specific region and its rules. In the US, the California Olive Oil Council seal signals a certified California extra virgin oil.
  5. "Extra virgin," not "light" or "pure." "Light" refers to flavor and color, not calories: every olive oil has about 120 calories per tablespoon.
  6. A size you'll finish. Once opened, it is best used within a couple of months, so a smaller bottle used often beats a giant one that sits.

Taste it

Good extra virgin olive oil tastes fresh and fruity, often with some bitterness and a peppery tickle at the back of your throat. That pepperiness is a good sign. A flat, greasy or stale smell is a red flag.

Store it right

Keep the bottle tightly capped in a cool, dark cupboard, not next to the stove or on a sunny counter. Source: UC Davis.

Our picks: European estate oils shipped to the US

We cook with olive oil in almost every recipe, so it is worth buying a good one. These are the kinds of oils we look for:

LaconikoExtra virgin olive oil from a single-family estate in southern Greece, made from Koroneiki olives.Shop →KosterinaGreek extra virgin olive oil, popular in the US and easy to find online.Shop →Italian PDO extra virgin olive oilsLook for a DOP/PDO seal (for example Terra di Bari or Toscano) with a recent harvest date.Shop →Spanish single-varietal oilsPicual, Arbequina and Hojiblanca oils from Spain are often great value.Shop →

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Calories, honestly

Olive oil is a healthy fat, but it is calorie-dense: about 120 calories per tablespoon. Our recipes measure it, and every calorie breakdown shows exactly how much comes from the oil.

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