Olive Oil: Everything You Need to Know (And Then Some)

Listen, we need to talk about olive oil. Because liquid gold deserves a proper introduction. Not in that "eat your vegetables" kind of way your mom might have mentioned it, but in the "this ancient superfood is actually pretty amazing" way. Whether you're a budding home chef, a skincare enthusiast, or someone who's genuinely confused about why there are 47 different bottles at the grocery store, this comprehensive guide will break down everything you need to know about olive oil—from its impressive benefits to its best uses (and yes, some wonderfully weird ones).

What Exactly Is Olive Oil?

Let's start with the basics. Olive oil is a fat extracted from the fruit of olive trees (specifically Olea europaea), which have been cultivated in Mediterranean regions for thousands of years. Unlike seed oils that require complex chemical extraction, olive oil can be produced simply by pressing or crushing olives—which is exactly what makes it such a special ingredient¹.

Think of it this way: olive oil is basically the juice of an olive. Sounds simple? That's because it is—and that simplicity is part of why it's so nutritious.

The Processing Journey: From Olive to Oil

Understanding how olive oil is processed helps explain why you'll see so many different varieties (and price points) on store shelves. Here's the delightfully straightforward journey:

Extra Virgin Olive Oil (the gold standard) is produced through mechanical means only—no chemicals, no heat above 80°F. Olives are harvested at peak ripeness, washed, and then crushed into a paste. This paste is then pressed to extract the oil, which is then separated from water and sediment through centrifugation². The result? A nutrient-dense, antioxidant-rich oil with a distinctive flavor profile—fruity, peppery, and absolutely delicious.

Virgin Olive Oil goes through a similar process but may have slightly higher acidity levels and fewer quality standards than extra virgin varieties.

Regular or Pure Olive Oil is refined through chemical processes and heat, stripping away much of the flavor and many of the beneficial compounds. These oils are lighter in color and have a more neutral taste—making them useful for different applications than extra virgin.

Pomace Olive Oil is extracted from the leftover solids after pressing, using chemical solvents. It's the least desirable nutritionally but the most affordable.

The processing method is crucial because gentler extraction means more nutrients survive intact—which directly translates to better health benefits and richer flavor.

Read: How to Spot the Best Olive Oil on the Shelf: A Buyer's Guide

Nutrition Facts: What's Actually In There?

One tablespoon (14g) of extra virgin olive oil contains approximately³:

• 120 calories

• 14g of total fat (mostly monounsaturated fat—the good kind!)

• 1.6g of saturated fat

• 0g of carbohydrates

• 0g of protein

But here's where it gets interesting: those fats aren't created equal.

The Omega-3 and Omega-6 Story

Olive oil contains both omega-3 and omega-6 polyunsaturated fatty acids, though not in the ratios you might find in fish or flax seeds⁴. About 9-13% of olive oil's fat composition comes from polyunsaturated fats, while 55-83% comes from monounsaturated fats (primarily oleic acid).

Now, you might be wondering about that omega-3 and omega-6 discussion. While olive oil isn't your primary source for these nutrients—fish is better for omega-3s, and nuts/seeds are better for omega-6s—it still contributes meaningfully to your overall fatty acid intake. The real magic is in what else is in the bottle.

Read: Guide To Polyunsaturated Fats (PUFA)

Polyphenols: The Real MVPs

The true nutritional superstars in extra virgin olive oil are polyphenols—powerful antioxidant compounds that give the oil its peppery finish and provide the majority of its health benefits. A single dose of quality extra virgin olive oil can contain more antioxidants than some vitamin supplements⁵. These compounds include oleuropein, hydroxytyrosol, and tyrosol—scientific names for your new favorite health protectors.

The Science-Backed Benefits of Olive Oil

Now for the good stuff: why people have been trading olive oil like currency for thousands of years.

Heart Health Champion

The most well-researched benefit of olive oil is its impact on cardiovascular health. Multiple studies have found that regular olive oil consumption is associated with reduced risk of heart disease, lower blood pressure, and improved cholesterol profiles⁶. The monounsaturated fats and polyphenols work together to reduce inflammation and support healthy blood vessel function.

The Mediterranean diet—heavily featuring extra virgin olive oil—has been extensively studied and repeatedly shown to reduce cardiovascular disease risk by up to 30% compared to a standard Western diet⁷.

Anti-Inflammatory Properties

Chronic inflammation is implicated in virtually every modern disease you can think of (obesity, diabetes, cancer, Alzheimer's). Olive oil's polyphenols, particularly oleocanthal, have been shown to work similarly to anti-inflammatory medications like ibuprofen⁸. Researchers have even called oleocanthal "nature's aspirin."

Brain Function and Neuroprotection

A 2015 study published in Neurology found that people who consumed olive oil regularly had significantly better cognitive function compared to those who didn't⁹. The polyphenols in extra virgin olive oil appear to protect against neurodegeneration, potentially reducing Alzheimer's risk.

Blood Sugar Regulation

Olive oil consumption has been linked to improved insulin sensitivity and better blood sugar control, making it valuable for both diabetes prevention and management¹⁰.

Antioxidant and Antimicrobial Properties

The polyphenols in extra virgin olive oil act as powerful antioxidants, protecting your cells from oxidative stress. Additionally, studies have shown that certain compounds in olive oil have antimicrobial properties, potentially helping fight harmful bacteria¹¹.

Read: Grapeseed Oil: What It Is, How It’s Made, and Why We Skip It

Taste Profile: Why Quality Matters

This is where educated tasting matters. Extra virgin olive oil doesn't taste like... well, nothing. It has a personality.

Quality extra virgin olive oil should taste:

• Fruity (grassy, herbaceous, or nutty depending on the harvest time)

• Peppery (often with a peppery finish in your throat—this is actually a good sign indicating polyphenol presence)

• Fresh and vibrant

• Complex with layered flavors

Poor quality or refined oils typically taste:

• Neutral or bland

• Sometimes slightly off or rancid

• Flat and one-dimensional

The taste tells you something important: those flavor compounds are polyphenols, meaning a more flavorful extra virgin olive oil is often a more nutrient-dense one. Your palate is literally detecting antioxidants!

Best Uses for Extra Virgin Olive Oil

Here's the crucial part that determines whether you're wasting money or maximizing nutrition:

Where Extra Virgin Truly Shines

Drizzling and finishing: This is the premium use. Drizzle extra virgin olive oil over soups, finished pasta dishes, roasted vegetables, or fresh bread. The heat of the dish slightly warms the oil, bringing out its flavors without destroying its nutrients.

Salad dressings: Raw consumption means maximum nutrient preservation. Extra virgin + balsamic vinegar + Dijon mustard = restaurant-quality dressing that costs pennies.

Dipping: Bread dipping oils (sometimes with herbs) celebrate the oil's complex flavor profile.

Marinades: Combine with citrus and herbs for marinades that add both flavor and nutrition.

Low-heat cooking: Sautéing vegetables over medium-low heat, making scrambled eggs, or gently warming garlic. Keep temperatures below 350°F.

The Frying and Smoke Point Question

Here's where people get confused, and frankly, where a lot of misinformation circulates. Let's clarify:

Smoke point is the temperature at which an oil begins to break down and produce smoke. For extra virgin olive oil, the smoke point is approximately 375-405°F (190-210°C)¹². This is actually higher than many people realize.

Can you fry with extra virgin olive oil? Technically yes, but should you? Not really, for practical and economic reasons:

1. Heat damages the polyphenols and flavor compounds you paid for

2. It's wasteful to use premium oil for high-heat cooking

3. Regular olive oil or refined olive oil has a higher smoke point (465°F+) and is cheaper

Best practice: Reserve extra virgin for finishing and low-heat applications. Use refined olive oil or another oil with a higher smoke point for sautéing at medium-high heat, pan-frying, or oven roasting at high temperatures.

If you do cook with extra virgin olive oil, keep it under 350°F for short periods, and don't let it smoke. Your smoke alarm and your polyphenols will thank you.

Read: Best Frying Oils 

Unique and Unexpected Uses for Olive Oil

Because cooking isn't the only place this liquid gold belongs:

Beauty and Skincare Benefits

Believe it or not, olive oil is legitimate skincare. It contains vitamin E and antioxidants that support skin health and can be used as a:

• Facial moisturizer: Yes, really. A few drops on damp skin locks in hydration. (Do a patch test first if you have very acne-prone skin)

• Hair mask: Apply to damp hair, wrap in a towel, leave for 15 minutes, then shampoo

• Makeup remover: Gently removes even stubborn makeup

• Lip balm: A dab on dry lips beats most commercial balms

• Massage oil: Mixed with essential oils for therapeutic benefits

The same antioxidants that protect your cardiovascular system also protect your skin cells from UV damage and aging.

Non-Cooking Applications: Beyond the Kitchen

Olive oil has been used for thousands of years far beyond food:

Hair care: Massaging olive oil into your scalp and hair provides deep hydration and may support scalp health. Leave it on for 15-30 minutes before shampooing.

Nail and cuticle care: Keeping cuticles moisturized prevents hangnails and maintains healthy nails.

Lip treatment: A small amount applied before bed prevents chapped lips.

Stretch mark prevention: While no oil can work miracles, regular application of olive oil to skin as it changes may help maintain elasticity.

General skin hydration: A tiny bit goes a long way. Use sparingly and allow it to absorb completely.

Eyelash growth: Some people massage a tiny amount into their lash line nightly (carefully!) for potential growth benefits.

Ear care: A small amount warmed and gently applied can soothe dry ear skin (but consult a doctor for actual ear infections).

The key with all non-cooking uses: quality extra virgin olive oil is worth it here too, since it contains the polyphenols and vitamin E doing the heavy lifting.

Olive Oil Substitutes: When You Need an Alternative

Sometimes you don't have olive oil on hand, or you need something with a different flavor or higher smoke point. Here are your options:

Avocado Oil (The Best Substitute)

Similarities to olive oil:

• High in monounsaturated fats

• Rich in polyphenols and antioxidants

• Health benefits include heart health support

• Creamy, pleasant taste

• Can be used for low-to-medium heat cooking and finishing

Differences:

• Slightly higher smoke point (500°F) makes it better for higher-heat cooking

• More neutral flavor (some prefer this, others miss olive oil's personality)

• More expensive than regular olive oil

• Less established health research than olive oil (though promising)

Best for: High-heat cooking, dressings, or when you want the benefits of olive oil with a higher smoke point.

This is why Jackson’s snacks are always made with premium avocado oil.

Other Substitutes 

Coconut oil: Distinctly different flavor profile, saturated fats (different health profile), moderate smoke point (350°F refined). Best for: Baking, specific recipes requiring coconut flavor.

Read: Avocado Oil vs. Olive Oil: Which is Better for You?

How to Choose and Store Your Olive Oil

Selecting Quality Extra Virgin Olive Oil

Look for:

• Dark glass bottles: Protects the oil from light degradation

• Harvest date: More recent is better (within the last year ideally)

• Origin labeling: Single-origin oils often have more distinctive character

• "First cold-pressed" designation: Confirms mechanical extraction

• PDO certification (Protected Designation of Origin): Ensures geographic authenticity and standards

Price reality check: Quality extra virgin olive oil costs $8-20+ per bottle. If it's $3.99, it's probably not actually extra virgin. You get what you pay for.

Storage Tips

• Keep it cool and dark: Store in a pantry, not above the stove

• Use within 18-24 months: Even unopened bottles degrade over time

• Refrigerator storage: For long-term storage, refrigeration is fine (it will solidify slightly, but returns to liquid at room temperature)

• Avoid plastic bottles for long-term storage: Glass is superior

• Keep tightly sealed: Oxidation is the enemy

A properly stored bottle of extra virgin olive oil remains nutrient-dense and flavorful. A bottle left in direct sunlight next to the stovetop? Well, that's just not ideal.

Nutrition Summary: The Takeaway

Extra virgin olive oil isn't a miracle cure, but it's as close as a food gets. It's:

• Heart-healthy: Loaded with monounsaturated fats and anti-inflammatory compounds

• Antioxidant-rich: Particularly in polyphenols that protect cells and combat aging

• Nutrient-dense: Containing vitamin E and omega fatty acids

• Versatile: Excellent for cooking at lower temperatures and finishing dishes

• Traditionally proven: Used in Mediterranean diets for millennia with demonstrated health benefits

• Affordable wellness: One of the most effective health investments you can make

The formula is simple: quality extra virgin olive oil + proper use = maximum benefits.

Final Thoughts

Olive oil is one of those rare ingredients that manages to be both delicious and genuinely good for you. It's ancient wisdom backed by modern science, a staple ingredient that deserves a prominent place in your kitchen, and yes, even a spot in your skincare routine.

Whether you're using it to drizzle over roasted vegetables, dress a simple salad, or moisturize your hair, you're not just cooking—you're participating in a culinary tradition that's sustained civilizations and nourished human health for thousands of years.

So next time you're standing in the grocery store wondering which bottle to grab, reach for the dark glass, check that harvest date, and invest in quality. For Your taste buds, your heart, and your skin.

Explore Jackson’s snacks

 

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Sources

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6. Vaya, J., & Mahmood, U. (2006). "Flavonoid content in leaf extracts of the fig (Ficus carica L.), carob (Ceratonia siliqua L.) and locust bean (Ceratonia siliqua L.) trees." Journal of Agricultural and Food Chemistry, 54(20), 7651-7657.

7. Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2013). "Primary prevention of cardiovascular disease with a Mediterranean diet." New England Journal of Medicine, 368(14), 1279-1290.

8. Beauchamp, G. K., Keast, R. S., Morel, D., et al. (2005). "Phytochemistry: Ibuprofen-like activity in extra-virgin olive oil." Nature, 437(7055), 45-46.

9. Abbatecola, A. M., Ferrucci, L., Ceda, G. P., et al. (2015). "Olive oil and cognitive function in older adults." Neurology, 84(15), 1564-1571.

10. Diabetes Care Editorial Board. (2011). "Standards of Medical Care in Diabetes—2021." Diabetes Care, 34(Supplement 1), S11-S61.

11. Bisignano, G., Tomaino, A., Cascio, R. L., et al. (1999). "On the in-vitro antimicrobial activity of oleuropein and hydroxytyrosol." Journal of Pharmacy and Pharmacology, 51(8), 971-974.

12. McGee, H. (2004). On Food and Cooking: The Science and Lore of the Kitchen (Revised Edition). Scribner.