The Ultimate Guide to Choosing the Best Olive Oil for Drinking
The best olive oil for drinking daily is a high-polyphenol extra virgin olive oil, cold extracted from an early harvest, with a published polyphenol level verified by an independent laboratory. This guide explains how much to take, when to take it, what to look for on the label, and which oils in our range are best suited to daily consumption — from a gentle introduction for beginners to the most intense, high-phenolic options for those already familiar with the peppery finish of a good early-harvest oil.
Health benefits of drinking olive oil
Olive oil has been a staple in Mediterranean cuisine for centuries, and for good reason. It not only adds a rich and flavourful touch to dishes but also offers numerous health benefits. Drinking olive oil, in particular, can be a great way to incorporate this liquid gold into your daily routine.
One of the main health benefits of drinking olive oil is its high concentration of monounsaturated fats, specifically oleic acid. These healthy fats have been shown to reduce inflammation, improve heart health, and lower the risk of chronic diseases such as diabetes and certain types of cancer. Additionally, olive oil is rich in antioxidants, which can help protect your body from oxidative stress and promote overall well-being.
When consumed in moderation, drinking olive oil can also aid in digestion. It stimulates the production of bile, which helps break down fats and improves the absorption of nutrients. This can be especially beneficial for individuals with digestive issues or those looking to support their gut health.
To reap the most benefits, it's important to choose a high-quality olive oil that is rich in nutrients and free from additives. Let's explore the different types of olive oil to help you make an informed decision.
Different types of olive oil
Not all olive oils are created equal. There are several different types available, each with its own unique characteristics and production methods. Understanding these differences can help you choose the best olive oil for drinking.
- Extra Virgin Olive Oil: Extra virgin olive oil is the highest quality and most flavourful olive oil available. It is made from the first pressing of the olives, without any heat or chemicals involved. This minimal processing helps retain the natural flavours, antioxidants, and nutrients present in the olives. Extra virgin olive oil has a low acidity level (less than 0.8%) and a distinct fruity taste. It is best enjoyed as a finishing oil or for drizzling over salads and vegetables. Premium olive oils are the highest quality extra virgin olive oils and would typically display significantly lower acidity levels and higher amount of polyphenols than common extra virgin olive oils.
- Virgin Olive Oil: Virgin olive oil is also derived from the first pressing of the olives, but it has a slightly higher acidity level (up to 2%). While it may not have the same intense flavour profile as extra virgin olive oil, it is still a good choice for drinking due to its high nutritional value.
- Pomace oil: is produced from the leftovers of the olive oil extraction and can be only be consumed after it is treated with heat and various refining methods. An oil to be avoided if you are looking for any health benefits.
Now that you have a better understanding of the different types of olive oil, let's explore how to decipher olive oil labels and ensure you're choosing a high-quality product.
Understanding olive oil labels
When shopping for olive oil, you may come across various terms and labels that can be confusing. Understanding what these labels mean can help you make an informed decision and choose the best olive oil for drinking.
- Extra Virgin: As mentioned earlier, extra virgin olive oil is the highest quality and most flavourful olive oil. Look for this label to ensure you're getting a premium product.
- Cold-pressed vs cold extracted: Cold-pressed olive oil means that no heat was used during the extraction process, which helps retain the natural flavours and nutrients of the olives. The word pressing no longer applies in reality since very few mills use pressing. Cold extracted is a better qualification of the current production methods for higher quality extra virgin olive oils.
- Organic: Organic olive oil is produced without the use of synthetic chemicals or pesticides. It is a good option for those who prioritise environmental sustainability and want to avoid exposure to potentially harmful substances.
- Single-origin or single-varietal: This label indicates that the olive oil comes from a specific region or type of olive. Single-origin olive oils can offer unique flavours and characteristics, similar to wines from different vineyards or grape varieties. Similarly to fine wines, olive oil can result from blending various olive varieties to create a particular profile, for instance to add spiciness to a mild fruity oil.
- Harvest date: A harvest date on the bottle indicates the freshness of the olive oil. Fresher olive oil is generally more flavourful and higher in nutrients. Look for bottles with recent harvest dates to ensure optimal quality.
By paying attention to these labels, you can make a more informed decision when choosing an olive oil for drinking. But there are other factors to consider as well.
Recommended Brands and Varieties of Olive Oil for Drinking
Now that you understand the key factors to consider, let's explore some recommended brands and varieties of olive oil that are well-suited for drinking purposes. These brands have gained popularity for their exceptional quality and flavour profiles:
1. Nobleza del Sur organic early harvest olive oils
Based in Andalusia, Nobleza del Sur, is one the world's most awarded organic olive oil producers. We are huge fans of their limited edition oils: Day Picual and Night Coupage with a very low acidity and a high polyphenols level.
2. Le Ferre from Apulia
Apulia is home to the Coratina olive which offers a particularly high polyphenols level. We stock a delicious Coratina from our partner Le Ferre
3. Moulins Mahjoub early harvest chetoui
Last but not least, we would recommend the early harvest single variety Chetoui extra virgin olive oil produced by the Mahjoub family from a typical variety from the North of Tunisia, which is particularly rich on polyphenols.
How to Store Olive Oil for Drinking
Proper storage is essential to maintain the freshness and quality of your olive oil. Here are some tips to ensure your oil stays in optimal condition:
1. Keep it Away from Light and Heat
Exposure to light and heat can accelerate the oxidation process, leading to a decrease in the quality of your olive oil. Store it in a cool, dark place, away from direct sunlight and heat sources like stovetops or ovens. Consider using dark glass bottles or opaque containers to further protect the oil from light.
2. Seal it Tightly
To prevent air from entering the bottle and causing oxidation, make sure to seal your olive oil tightly after each use. Oxygen can degrade the quality of the oil over time, so minimising its exposure is crucial. Consider transferring smaller amounts of olive oil into a separate bottle for daily use, keeping the bulk of the oil stored in a tightly sealed container.
3. Use it Within the Best Before Date
Like any food product, olive oil has a shelf life. Check the best before date on the bottle and try to consume the oil within that timeframe to ensure optimal flavour and quality. While olive oil doesn't spoil in the same way as perishable foods, it can become rancid over time, leading to an unpleasant taste.
By following these storage tips, you can prolong the shelf life of your olive oil and ensure that it retains its freshness and flavours for an extended period.
Frequently asked questions about drinking olive oil
What is the best olive oil to drink every day?
The best olive oil for drinking every day is a high-polyphenol extra virgin olive oil, cold extracted from an early harvest. Look for an oil with a verified polyphenol level above 250 mg/kg — ideally 400 mg/kg or higher — a recent harvest date, and a published independent laboratory analysis. At the Artisan Olive Oil Company, we recommend starting with the Moulins Mahjoub Early Harvest Organic or the Franci Bio for a milder introduction, and progressing to the Nobleza del Sur Day or Novo Picual for maximum polyphenol content. Avoid supermarket olive oils for this purpose — most contain 50–150 mg/kg of polyphenols and offer a fraction of the nutritional value of a premium early harvest oil.
How do you drink olive oil?
The most common approach is to take one tablespoon of high-polyphenol extra virgin olive oil straight, ideally on an empty stomach first thing in the morning. Pour it into a small glass or spoon — do not heat it — and drink it in one go. Some people prefer to drizzle it over a small piece of bread, a spoonful of yoghurt, or a bowl of oats if the flavour is too intense on its own. Start with one teaspoon and increase to a tablespoon over a few days as your palate adjusts. The peppery burn at the back of your throat is a sign of oleocanthal — a beneficial anti-inflammatory compound — and not a reason for concern.
How much olive oil should you drink per day?
Research suggests that 1–2 tablespoons (15–25 ml) of high-polyphenol extra virgin olive oil per day is sufficient to support health benefits. Most studies point to around 20 ml — roughly one and a half tablespoons — as an effective daily dose. Because olive oil is calorie-dense (approximately 120 calories per tablespoon), it is best used as a replacement for other fats in your diet rather than an addition. There is no benefit to consuming large quantities — quality and consistency matter far more than volume.
When is the best time to drink olive oil?
Most people who drink olive oil for health purposes take it first thing in the morning on an empty stomach, which some research suggests may support better absorption of its polyphenols and beneficial fats. However, there is no strict rule — drinking it with or just before a meal is equally valid and may be easier to sustain as a daily habit. The most important thing is consistency. Choose a time that fits naturally into your routine and stick to it.
Can you cook with high polyphenol olive oil or should you only drink it?
You can cook with it, but if your primary goal is to preserve polyphenol content, use it as a finishing oil rather than cooking with it at high heat. Polyphenols are partly heat-sensitive and prolonged cooking can reduce their levels. Extra virgin olive oil is stable enough for moderate-heat cooking and sautéing, but for maximum nutritional benefit, drizzle it over finished dishes — soups, salads, vegetables, grilled fish — rather than using it as a frying medium. Many people keep a separate, more affordable olive oil for high-heat cooking and reserve their high-polyphenol oil for drinking and finishing.
Does olive oil help with gut health?
There is growing evidence that high-polyphenol extra virgin olive oil can support gut health. Polyphenols act as prebiotics, feeding beneficial gut bacteria and contributing to a more diverse microbiome. UK experts including Dr Tim Spector have highlighted extra virgin olive oil as one of the most beneficial foods for the gut, largely due to its polyphenol content and healthy fat profile. Regular daily consumption, even in small amounts, is thought to be more beneficial than occasional larger doses.
What does olive oil taste like when you drink it straight?
A high-quality, high-polyphenol extra virgin olive oil tastes green, fresh, and slightly grassy on first contact, followed by a distinct bitterness on the mid-palate, and a pronounced peppery burn at the back of the throat. The intensity of this finish varies by variety — Coratina and Picual oils tend to be very intense, while Chetoui from Tunisia offers a cleaner, slightly milder experience. If you find the flavour overwhelming at first, this is entirely normal. The peppery sensation is caused by oleocanthal — the same anti-inflammatory compound found in ibuprofen — and tends to become more enjoyable as you become familiar with it.
Will drinking olive oil every day make you gain weight?
Not if consumed in appropriate amounts as part of a balanced diet. Olive oil is calorie-dense — around 120 calories per tablespoon — so it is important to account for it within your overall daily intake, ideally by replacing other fats rather than adding extra calories. The Mediterranean diet, which includes generous daily consumption of extra virgin olive oil, is consistently associated with healthy weight management and reduced cardiovascular risk. One to two tablespoons per day adds 120–240 calories, which is easily offset by the reduction in processed fats and snack foods that often accompanies a more Mediterranean approach to eating.
How do I know if an olive oil is good enough quality to drink?
Look for four things: a polyphenol level stated in mg/kg, verified by an independent laboratory; a harvest date within the last 12–18 months; a single country of origin (ideally a single estate); and cold extraction confirmed on the label. Avoid any olive oil that does not publish its harvest date or chemical analysis — this lack of transparency is common in supermarket oils and is a reliable indicator of lower quality. The Artisan Olive Oil Company publishes the full independent laboratory analysis for every oil in our range, including polyphenol levels, acidity, and peroxide values, directly on each product page.
About the author: Yacine Amor
Yacine Amor is the founder of the Artisan Olive Oil Company, a London-based importer and distributor of award-winning extra virgin olive oils and Mediterranean fine foods, established in 2016. A trained olive oil sommelier, Yacine has tasted and sourced oils across Italy, Spain and Tunisia, working directly with some of the world's most decorated producers — including Frantoio Franci, the only mill to have achieved a perfect 100/100 score in Flos Olei 2026. The Artisan Olive Oil Company is certified organic by the Organic Food Federation and is a member of the Guild of Fine Food.