How to Choose the Healthiest Olive Oil

Learn how to spot fake olive oil and choose true cold pressed extra virgin rich in polyphenols and healthy fats to avoid inflammatory blends and protect heart and skin health.

Is your olive oil fake?

Olive oil is rich in polyphenols and healthy fats, but you need to know how to choose the healthiest olive oil to avoid paying more for olive oil that’s been cut with other potentially unhealthy vegetable oils.

An April 2011 study by UC Davis found that 73 percent of the five best-selling imported brands of olive oil failed to meet the standards established by European regulators, meaning it could be adulterated or blended with other vegetable oils such as soy, corn, cottonseed, or canola oil. (source) Vegetable oils are deodorized and flavorless so they don’t impart a taste to the olive oil. This is bad not only from a consumer standpoint, but also from a health perspective: Vegetable oils are highly processed and inflammatory and alter the fatty acid profile of true olive oil. So not only could your olive oil not be pure olive oil, it could contain undesirable, inflammatory impostors.

Olive oil has been lauded for its many health benefits, and many Americans rely on extra virgin olive oil as their main cooking and dressing oil.* Olive oil is a monounsaturated fat and high in polyphenols– antioxidants that reduce inflammation–making it cardio-protective and a powerful cancer fighter. Topically it’s great for skin and an excellent moisturizer for hair.

*I do not recommend olive oil for higher heat sautéing or searing, but it’s fine for general use (pan sauteeing and roasting). It has a fairly low smoke point, and high heat damages the phenols. Monounsaturated fats do not hold up to high temperatures and can oxidize when exposed to high heat (over 400 degrees F). I recommend saturated fats such as coconut oil for use over 350 degrees or for pan-frying/sauteeing/searing. Avocado oil also has a high smoke point.

olive oil pressing at MvEvoy Ranch
(photo courtesy of McEvoy Ranch)

• Extra virgin is produced by pressing or a low heat process, but it does not use chemicals or deodorants used in vegetable oil refining. Extra virgin should also be unfiltered. You may also see “cold-pressed” on labels, which refers to a chemical-free process using only pressure. Cold pressing produces a higher quality olive oil which is naturally lower in acidity.
• Virgin olive oil is pressed in a similar manner but comes from riper olives or a second pressing.
• Pure olive oil is typically a blend of virgin olive oil and refined olive oil (heat and/or chemicals are used in the process of extracting oil and removing flaws from the fruit). It’s a lower quality oil.

Extra Virgin Olive Oil

I always use and recommend only cold pressed, unfiltered extra virgin olive oil.

We hear the most about extra virgin olive oil, which is the first pressed oil from freshly picked olives. To be a true extra virgin olive oil, the oil must be mechanically pressed or crushed, with no added heat or chemicals.

How to Avoid Buying Fake Olive Oils

Smell it! You can tell a lot by the smell of olive oil. The fake brands often have a chemical or dull odor. It make not be possible to smell before you buy, but you’ll soon learn the difference between good quality olive oils and the crap brands. Once you find the good stuff, stick to a trusted brand. Read labels. They can be misleading, implying the oil was produced in Italy when, in fact, it was only bottled there. See below for more tips on what to look for in a label.

The following olive oils were found to have been fraudulently labeled as Extra Virgin:

Whole Foods
Rachel Ray
Safeway
Newman’s Own
Colavita
Bertolli
Filippo Berio
Pompeian
Star
Carapelli
Mezzetta
Mazzola

How to Choose the Healthiest and Best Quality Olive Oil

High quality extra virgin olive oil can range from delicate and buttery to fragrant and fruity to grassy and peppery. Though you can’t really tell quality from the color because of so much variation, it can range from deep green to golden. I personally prefer the grassy, deep green olive oils and believe those offer the greatest polyphenol benefit.

I prefer the deep green grassy olive oils.

• Look for a harvesting date or description on the label. I look for a harvest date and expiration date.
• Buy local if possible, or drop in on olive oil tastings. Here in Northern California, many shops and wineries with olive groves offer olive oil tastings so you can sample locally produced oils.
• Buy certified organic.
• Anything labeled as “light” or “pure” olive oil likely has been processed and is not virgin quality.
• Opt for California-produced oil. It’s less likely to be adulterated. Look for the estate name on the label.
• If you’re able to smell the oil before you buy, do so. It should smell fresh, fruity and grassy and not of chemical solvents.
• Shop for oil in dark bottles. Dark glass protects the oil from sunlight, which can turn it rancid and affect the quality and flavor.

The following olive oils were found to have be accurately labeled as pure Extra Virgin:

Kirkland Organic
Corto Olive
California Olive Ranch
McEvoy Ranch Organic

I most often buy McEvoy Ranch and California olive ranch brands. If I’m lucky enough to be up in wine country, I’ll go olive oil tasting and buy the most grassy olive oil I can find and use it for roasting veggies and dressing salads. McEvoy Ranch also has some awesome olive oil-based bodycare products.

Conclusion

Not all olive oil is created equal, and several brands cut their olive oil with vegetable oils resulting in a cheaper product that you’re still paying top dollar for. Make sure you always purchase cold pressed, extra virgin olive oil that has a harvesting and expiration date on the label.

And smell it! Does it smell grassy, peppery, fruity? The adulterated olive oils have little to no scent and are very pale in color. True olive oil ranges in color from deep green to golden. Color is determined by the ripeness of the olives at harvest.

Olive oil is a very healthy staple cooking oil, but just make sure you’re getting a quality brand.

Frequently Asked Questions

How can I tell if my olive oil might be fake?

Fake olive oil is often diluted with cheaper vegetable oils such as soy or canola while still labeled extra virgin. Low quality oil may smell flat, waxy, or slightly chemical instead of fresh and grassy. Choose brands with harvest dates and clear country of origin.

Why is extra virgin olive oil considered healthier?

Extra virgin olive oil is mechanically pressed without heat or solvents, preserving polyphenols and monounsaturated fats. These compounds support heart health, reduce oxidative stress, and help lower inflammation. A true extra virgin oil tastes fresh with a slight peppery finish.

What does cold pressed really mean?

Cold pressed olive oil is extracted using mechanical pressure only, without high heat or chemical solvents. This method protects antioxidants and keeps acidity low. The result is oil that retains more nutrients, natural flavor, and the beneficial compounds found in whole olives.

Is olive oil safe for high heat cooking?

Olive oil works well for moderate sautéing and roasting, but very high heat can damage its phenols. For cooking above 375 degrees, more stable fats like coconut oil or other high smoke point oils may better preserve nutrients and prevent oxidation.

What should I look for on the label?

Look for extra virgin, cold pressed, harvest date, and country of origin. The label should state where the oil was produced, not just bottled. Avoid terms like light or pure because they often indicate refined or blended oils with fewer nutrients.

Why does Mary Vance recommend smelling olive oil?

Mary Vance explains that aroma reveals quality. Fresh extra virgin olive oil should smell grassy, fruity, or slightly peppery. A dull, rancid, or chemical odor may signal oxidation or adulteration, which reduces both flavor and health benefits.

Does the color of olive oil show quality?

Color varies from golden to deep green depending on olive variety and harvest timing. While greener oils may contain higher polyphenols, color alone does not confirm quality. Freshness, aroma, acidity level, and labeling transparency are more reliable indicators.