If you've spent any time on social media or searched for healthy lifestyle tips, you've probably noticed people talking about drinking extra virgin olive oil. While it may seem like a new wellness trend, enjoying premium extra virgin olive oil has been part of the Mediterranean diet for generations and is backed by decades of research supporting the benefits of incorporating high-quality olive oil into a healthy eating pattern.
So, should you drink olive oil? Many people enjoy a tablespoon of premium extra virgin olive oil as part of their daily routine, while others simply incorporate it into their meals every day. Whether you drizzle it over salads, pair it with fresh bread, use it in cooking, or enjoy a small amount on its own, choosing a high-quality extra virgin olive oil is what matters most.
In this article, we'll explore why people are drinking extra virgin olive oil, what current research says about its role in a healthy lifestyle, how to choose a premium extra virgin olive oil, and simple ways to enjoy it every day.
The Health Benefits of Premium EVOO
Many people throughout the Mediterranean have long enjoyed extra virgin olive oil as part of their daily routine. Some choose to enjoy a tablespoon of premium extra virgin olive oil in the morning, while others simply incorporate it into meals throughout the day. Extra virgin olive oil is naturally rich in heart-healthy monounsaturated fats and beneficial plant compounds called polyphenols, making it one of the most studied foods in the Mediterranean diet. Some people also enjoy pairing olive oil with fresh lemon juice, although the greatest benefits come from regularly incorporating high-quality extra virgin olive oil into an overall healthy eating pattern.
Research on extra virgin olive oil has focused extensively on its monounsaturated fats and naturally occurring polyphenols as part of a Mediterranean-style eating pattern. Rather than viewing olive oil as a cure or “detox,” the best approach is to enjoy high-quality extra virgin olive oil consistently as part of a balanced diet—whether drizzled over vegetables, incorporated into meals, or enjoyed on its own according to personal preference.
How Much Extra Virgin Olive Oil Should You Enjoy?
There isn't one perfect amount of extra virgin olive oil that everyone should consume each day. Many people choose to enjoy one to two tablespoons daily as part of a balanced diet, while others simply use premium extra virgin olive oil generously in cooking, dipping, and finishing meals.
The greatest benefits come from consistency rather than timing. Whether you enjoy a small spoonful in the morning, drizzle it over a fresh salad, or use it to finish grilled vegetables, seafood, or bread, regularly incorporating high-quality extra virgin olive oil into your meals is what matters most.
As with any food, moderation is important. Extra virgin olive oil is naturally calorie-dense, making it an excellent replacement for less healthy fats rather than something to consume in excess.
Choosing the Best Extra Virgin Olive Oil
Not all olive oils are created equal. If you're considering adding extra virgin olive oil to your daily routine, choosing a premium-quality oil can make a significant difference in both flavor and quality.
When selecting an extra virgin olive oil, look for:
- Harvest dates or freshness information
- Cold extracted or cold pressed production methods
- Authentic sourcing from respected olive-growing regions
- Dark bottles that help protect the oil from light
- Rich aroma with fresh, fruity notes
- A pleasant peppery finish, which often indicates the presence of naturally occurring polyphenols
At The Olive Tap, we carefully source premium extra virgin olive oils from award-winning producers around the world. All of our 100% EVOOs are laboratory tested for polyphenol content and selected for their outstanding freshness, flavor, and quality.
For those specifically seeking a high-polyphenol EVOO, explore our Kalamata Ultra High Polyphenol Extra Virgin Olive Oil.
If you're looking to experience the full character of premium extra virgin olive oil, freshness matters just as much as the olive variety itself.
Explore Premium Extra Virgin Olive Oils from The Olive Tap
If you're looking to incorporate premium extra virgin olive oil into your daily routine, here are a few customer favorites.
Kalamata Ultra High Polyphenol Extra Virgin Olive Oil
One of our most sought-after EVOOs, this exceptional Greek Kalamata extra virgin olive oil has an ultra-high polyphenol content and a bold, complex flavor with a pronounced peppery finish. It's an excellent choice for those seeking a high-polyphenol extra virgin olive oil with robust flavor.
Athenolia Extra Virgin Olive Oil
Smooth yet flavorful, Athenolia offers beautiful balance with fresh, grassy notes and a pleasant pepper finish. It's versatile enough for everyday cooking while also shining as a finishing oil.
Coratina Extra Virgin Olive Oil
Known for its bold character and naturally high polyphenol content, Coratina delivers an intense peppery finish that's appreciated by olive oil enthusiasts who enjoy full-bodied flavor.
No matter which variety you choose, the most important step is selecting a premium extra virgin olive oil you'll enjoy using every day. Check out our current line-up of 100% Extra Virgin Olive Oils.
Frequently Asked Questions
Is it better to drink olive oil or use it in cooking?
Both are excellent ways to enjoy extra virgin olive oil. Many people choose to enjoy a tablespoon on its own, while others incorporate it into salads, vegetables, breads, pasta, seafood, and other meals. The greatest benefits come from regularly including premium extra virgin olive oil as part of a healthy eating pattern.
Can you cook with extra virgin olive oil?
Absolutely. Extra virgin olive oil is an excellent choice for sautéing, roasting, grilling, baking, and finishing dishes. While many people enjoy it uncooked to experience its fresh flavor, it also performs well in everyday cooking. Learn more on The Olive Tap's recommendations on Cooking with Olive Oil.
Can I drink extra virgin olive oil every day?
Many people enjoy extra virgin olive oil daily as part of the Mediterranean diet. If you're considering making it part of your routine, it's always a good idea to consult your healthcare provider, especially if you have dietary restrictions or medical conditions.
Should I drink olive oil on an empty stomach?
Some people prefer enjoying a tablespoon of extra virgin olive oil first thing in the morning, while others enjoy it with meals. There is no strong evidence that drinking olive oil on an empty stomach provides greater benefits than consuming it as part of a balanced diet. The quality of the olive oil and consistency of use are generally more important than the timing.
Is olive oil and lemon juice a good combination?
Many people enjoy combining extra virgin olive oil with fresh lemon juice for its bright, refreshing flavor. While the combination has become popular, its benefits are best viewed as part of an overall healthy eating pattern rather than as a special detox or cleansing routine.
What makes high polyphenol olive oil different?
Polyphenols are naturally occurring plant compounds found in extra virgin olive oil that contribute to both flavor and stability. Oils with higher polyphenol levels often have a more robust, peppery finish. If you'd like to learn more, read our article on High Polyphenol Olive Oil: Benefits, Polyphenol Levels & How to Choose the Right EVOO.
Continue Exploring
Want to learn more about extra virgin olive oil? These additional resources will help you get even more from every bottle.
- High Polyphenol Olive Oil: Benefits, Polyphenol Levels & How to Choose the Right EVOO – Learn why polyphenols matter and how they influence both flavor and quality.
- Benefits of Drinking Olive Oil and Lemon – Explore why this popular combination has become part of many healthy lifestyles.
- Olive Oil for a Healthy Life – Discover how premium extra virgin olive oil fits into a balanced, Mediterranean-inspired way of eating.
- The Olive Tap Recipe Collection – Find salads, marinades, breads, pasta dishes, and more that make it easy to enjoy premium extra virgin olive oil every day.
- Shop Premium Extra Virgin Olive Oils – Explore The Olive Tap's collection of award-winning extra virgin olive oils from around the world.
Editor's Note: While many people enjoy consuming extra virgin olive oil by the tablespoon, most established health benefits are associated with regularly incorporating high-quality extra virgin olive oil into a balanced dietary pattern, such as the Mediterranean diet. Individual nutritional needs vary, so consult a healthcare professional if you have specific dietary concerns.
