How to Choose a Good Extra Virgin Olive Oil (UK Guide)

How to Choose a Good Extra Virgin Olive Oil (UK Guide)

Short answer: the best extra virgin olive oil is the one that matches how you use it, how you eat, and what you enjoy. There is no single “best” olive oil for everyone.

Choosing olive oil is personal and subjective. It is shaped by your eating habits, cultural background, and food memories. Just like coffee, wine or chocolate, your taste evolves over time — and so does your appreciation of olive oil.

The best way to find the right olive oil is to taste different styles and use them in real recipes.

Step 1: Start With Usage, Not the Label

The first question to ask is not “which olive oil is best?” but:

How am I planning to use this olive oil?

Many people benefit from having two or three olive oils at home, each for a different purpose.

As Yacine Amor, founder of the Artisan Olive Oil Company, explains:

“At home, I generally use three oils: a mild one, which is the most versatile; a medium fruity one for salads, grilled vegetables and fish; and an intense one for soups and dipping.”

This reflects traditional Mediterranean use: olive oil is chosen by function, not as a single all-purpose product.

Olive Oil Intensity Explained: Mild, Medium, Intense

Extra virgin olive oils can be grouped by flavour intensity, which depends on olive variety, harvest timing and extraction.

Mild Fruity Extra Virgin Olive Oil

Characteristics

• Smooth, soft flavour

• Low bitterness and pungency

• From varieties such as Chemlali in Tunisia, Arbequina in Spain and Leccino in Italy

Best uses

• Everyday cooking

• Baking

• Delicate dishes

• People new to olive oil

Medium Fruity Extra Virgin Olive Oil

Characteristics

• Balanced fruitiness

• Light bitterness

• Gentle peppery finish

• From varieties such as picual in Spain, Koreineki in Greece and Frantoio in Italy

Best uses

• Salads

• Grilled vegetables

• Fish

• Versatile daily use

Intense Fruity Extra Virgin Olive Oil

Characteristics

• Bold, green, herbaceous aromas

• Noticeable bitterness and pungency

• From varieties such as Coratina in Italy, early harvest picual in Spain and Chetoui in Tunisia

Best uses

• Dipping with bread

• Soups

• Finishing dishes

• Robust recipes

Key tip: choose oil intensity based on recipes you already enjoy.

Bitterness, Pungency and Fruitiness: The 3 Positive Attributes

In extra virgin olive oil, bitterness is not a defect.

According to olive oil tasting standards, the three positive attributes are:

1. Fruitiness – aroma of fresh olives

2. Bitterness – linked to natural antioxidants

3. Pungency – peppery or spicy sensation in the throat

Bitterness and pungency often indicate freshness and polyphenol content. Like dark chocolate or espresso, they can take time to appreciate.

Choosing Olive Oil for Health: Polyphenols Explained

If health is your priority, look for oils naturally high in polyphenols (antioxidants).

Important balance point

• Very high polyphenols can be beneficial

• Oils above ~900 mg/kg may be extremely intense

• These oils are not always practical for cooking

For most people, the best choice is a high-quality, well-balanced extra virgin olive oil, rather than chasing the highest number.

Best Olive Oil for Dipping

When olive oil is eaten on its own, flavour matters most.

For dipping

• Choose medium to intense oils

• Look for fruitiness, bitterness and pepperiness

• Mild oils tend to taste flat when eaten alone

Bottle Size Matters: Freshness After Opening

Once opened, olive oil slowly oxidises.

Recommended formats

• 250ml and 500ml bottles

• Usually finished within 2–3 months

• Lower risk of oxidation and flavour loss

Smaller formats help preserve quality, especially for premium oils.

Olive Oil Colour Does Not Indicate Quality

Colour is not a reliable indicator of quality.

• Green oil is not necessarily better

• Yellow oil is not lower quality

• Olive oil naturally changes colour after harvest

Many excellent extra virgin olive oils are bright yellow. Professionals taste olive oil in blue glasses specifically to avoid colour bias.

Single Origin vs Blends: Both Can Be Excellent

Information sources to prioritise

• Small producers

• Single-estate or clearly sourced oils

• Transparent production details

Don’t fear blends

Blends are not inferior. Like wine, olive oil blending is a skill. Olive oil sommeliers often blend different varieties from the same grove to create complex, balanced flavour profiles.

Trust Olive Oil–Specific Guides and Competitions

The most reliable quality indicators come from olive oil–focused rankings, such as:

• Flos Olei (often compared to the Parker Guide for olive oil)

• Mario Solinas Quality Award

• EVOOLEUM

• BIOL

Oils recognised by these guides tend to be consistently high quality.

Chemical Analysis: Why Acidity Matters

Extra virgin olive oil must have acidity ≤ 0.8%.

However:

• An oil at 0.2% acidity and one at 0.8% are legally the same category

• In practice, they are completely different products

Lower acidity usually reflects fresher olives and better handling. When tasted side by side, the difference is immediately noticeable: one prioritises flavour, the other price.

A quick Summary for to Choosea Good Olive Oil

• Olive oil choice is personal and subjective

• Start with how you plan to use it

• Many households benefit from multiple oils

• Bitterness and pungency are positive attributes

• Polyphenols matter, but balance is key

• Colour does not indicate quality

• Smaller bottle sizes help preserve freshness

• Trust olive oil–specific guides and competitions

The best olive oil is the one that fits your cooking, your taste, and your moment in life.