10 Most Common Questions About Olive Oil – Answered by Experts

Olive oil is one of the world’s oldest and most celebrated ingredients, praised for its flavour, versatility, and health benefits. But with so many varieties, labels, and health claims on the market, it’s no surprise people have questions. To get the most accurate and up-to-date answers, we reached out to our trusted olive oil producers and asked them to respond to the questions we hear most often from our customers. Here, they share their expert insights to help you make better, more informed choices in the kitchen and beyond.

1. What is extra virgin olive oil, and how is it different from regular olive oil?

Extra virgin olive oil (EVOO) is the highest quality and least processed form of olive oil. It is made by cold-pressing fresh olives without the use of heat or chemicals. To qualify as extra virgin, the oil must meet strict chemical and sensory standards, including low acidity (below 0.8%) and no taste defects. EVOO retains the full flavour, aroma, and nutritional value of the olives.

In contrast, regular olive oil—often labelled as "pure" or simply "olive oil"—is a blend of refined olive oil (which has been processed to remove imperfections) and a small percentage of EVOO added back for taste. This refining process strips away much of the natural antioxidants and flavour, making regular olive oil more neutral and less beneficial nutritionally.

2. Is olive oil good for you?

Yes, olive oil—especially extra virgin olive oil—is considered one of the healthiest fats you can consume. It is a staple of the Mediterranean diet, which is associated with numerous health benefits. EVOO is rich in heart-healthy monounsaturated fats, particularly oleic acid, which may help reduce inflammation and lower the risk of chronic diseases. It also contains powerful antioxidants, such as vitamin E and polyphenols, which protect cells from oxidative stress.

3. What are the health benefits of extra virgin olive oil?

Extra virgin olive oil offers a wide range of health benefits, including:

• Heart Health: Helps reduce bad (LDL) cholesterol and increase good (HDL) cholesterol.

• Anti-Inflammatory Effects: Contains oleocanthal, a natural compound with properties similar to ibuprofen.

• Rich in Antioxidants: Polyphenols protect the body from oxidative damage, which contributes to ageing and disease.

• Supports Brain Health: May help protect cognitive function and reduce the risk of Alzheimer's disease.

• Blood Sugar Control: Can help regulate blood sugar levels and improve insulin sensitivity.

4. Can you cook with extra virgin olive oil?

Yes, you can absolutely cook with extra virgin olive oil. Contrary to the myth that EVOO has a low smoke point, high-quality EVOO has a smoke point around 190–200°C (374–392°F), which is sufficient for most types of home cooking including sautéing, roasting, and baking. In fact, its high levels of antioxidants and stable monounsaturated fats make it more heat-resistant than many refined oils. Just avoid overheating it to the point where it smokes, which can degrade the flavour and health properties.

5. What does “cold-pressed” mean?

"Cold-pressed" refers to the method of oil extraction, where olives are mechanically crushed and pressed without the use of heat or chemical solvents. This process ensures the oil retains its natural flavour, aroma, and nutritional properties. Cold pressing is a requirement for producing true extra virgin olive oil, and it differentiates high-quality EVOO from refined oils.

6. How should olive oil be stored?

Proper storage is essential to preserve the quality and shelf life of olive oil. Store it in a cool, dark place away from heat, air, and light—all of which can cause the oil to oxidise and turn rancid. The best containers are dark glass bottles or opaque tins, which protect the oil from light. Always close the cap tightly and avoid keeping it near the stove or windows. Once opened, try to use the oil within 3 to 6 months for the best flavour.

7. How can you tell if olive oil is real or fake?

To identify authentic, high-quality olive oil:

• Look for a harvest date and a clear best-before date.

• Choose oils that specify origin (e.g. "100% Italian" or "Product of Greece").

• Opt for oils with certifications like PDO (Protected Designation of Origin) or PGI (Protected Geographical Indication).

• Examine the packaging – dark glass bottles or tins are preferable.

• Taste it: real EVOO has a distinct, robust flavour with bitterness and a peppery finish (a sign of high polyphenol content).

Be wary of oils with vague labels, overly low prices, or unclear sourcing.

8. Which is the best olive oil for salad dressing?

For salad dressings, extra virgin olive oil is the gold standard. The best choice depends on your taste preference and the ingredients in your salad:

• Delicate or light fruity oils work well with leafy greens and citrus dressings.

• Medium fruity oils, like those with artichoke or almond notes, are versatile and balance well with tomatoes, cheeses, and herbs.

• Intense fruity oils with strong peppery finishes pair beautifully with bitter greens like rocket or grilled vegetables.

Choose a fresh, flavourful EVOO that enhances rather than overpowers your dish.

9. What does "first cold press" mean?

"First cold press" means the oil was extracted during the first mechanical pressing of the olives without any heat involved. It is essentially synonymous with "cold-pressed" and indicates high-quality EVOO. The term is rooted in traditional production methods and is now used to assure consumers that the oil is unrefined and obtained using the most natural, nutrient-preserving techniques.

10. Does olive oil expire or go bad?

Yes, olive oil can go bad over time. While it doesn’t spoil in the same way as perishable foods, it can become rancid due to exposure to heat, light, and air. Rancid oil may have a waxy, stale, or crayon-like smell and a flat or greasy taste. Most EVOO should be consumed within 18 to 24 months of harvest. Always check the best-before date, store it properly, and aim to use it within a few months of opening.

Final Thoughts

Understanding olive oil helps you get the most out of this incredible ingredient. From selecting the best bottle to using it with confidence in everyday cooking, the right knowledge makes a big difference. Choose high-quality extra virgin olive oil, store it well, and enjoy the flavour, nutrition, and tradition it brings to your kitchen every day.