What Is Extra Virgin Olive Oil (EVOO): The Ultimate Guide

Extra virgin olive oil (EVOO) is the highest-quality olive juice. It is obtained exclusively by mechanical means, without chemicals, with an acidity of 0.8% or less and no defects at tasting. Together with virgin olive oil, it is the only oil that can truly be called “olive juice”.

In this guide you will find everything you need to know about EVOO: what makes it different, how it is made, how to taste it, what can be said accurately about its place in the diet, and how to choose and store a truly good one.

What EVOO is under European rules

The European Union regulates olive oil categories through its marketing standards. To be sold as extra virgin, an oil must meet two requirements at the same time:

• Chemical criterion: free acidity, expressed as oleic acid, must not exceed 0.8%.
• Sensory criterion: in the official tasting carried out by a panel of tasters, the median of defects must be zero and the median of the fruity attribute must be above zero.

Both conditions are mandatory. If an oil has perfect acidity but shows any noticeable defect on the nose or palate (rancid, musty, humid, fusty, winey…), it cannot be classified as extra virgin, however low the acidity on the label may be.

How extra virgin olive oil is made

The key to EVOO lies in how it is obtained: from the grove to the mill, every step decides whether the oil reaches the extra virgin category.

1. Growing and harvesting

Olives must be picked at their optimum ripeness (in Andalusia, usually between October and December) straight from the tree, never from the ground. Late harvesting or olives damaged by pests or bruising encourage oxidation and raise the acidity of the resulting oil.

Greener olives tend to give more intense oils, with more bitterness, more pungency and herbaceous notes; riper olives give softer, sweeter oils. Each producer looks for the balance that defines its style.

2. Cold extraction

Once harvested, olives should be milled as soon as possible (ideally within 24 hours) to avoid fermentation. When extraction takes place below 27 °C it is called “cold extraction”, a practice that helps preserve the aromas and the fruit’s natural compounds, such as polyphenols.

3. Settling and filtering

After extraction, the oil is separated from the vegetation water by centrifugation and settling. Some producers sell it unfiltered, with a cloudy look, while others filter it to extend its shelf life and stabilise its flavour.

Differences between extra virgin olive oil and virgin olive oil

These are the key differences between the two highest-quality categories on the market:

Feature	EVOO (extra virgin)	Virgin olive oil
Maximum acidity	≤ 0.8%	≤ 2.0%
Tasting defects	None (median = 0)	Slight defects allowed (median ≤ 2.5)
Process	Mechanical means only	Mechanical means only
Sensory profile	Clean fruitiness, no defects	Fruity with a slight defect
Best use	Raw, salads, bread, cooking	Cooking, frying
Typical price	Higher	Mid-range

EVOO in the diet: what can be said accurately

Extra virgin olive oil is the reference fat of the Mediterranean diet and one of the most studied foods. That is exactly why it deserves to be talked about accurately: it is a food, not a medicine.

Composition

• Oleic acid: between 70 and 80% of its fat is oleic acid, a monounsaturated fatty acid.
• Polyphenols: it naturally contains phenolic compounds such as hydroxytyrosol, oleuropein and oleocanthal, largely responsible for its bitterness and pungency.
• Vitamin E: naturally present.
• Energy: like any fat, it provides 9 kcal per gram, around 120 kcal per tablespoon.

Health claims authorised in the European Union

European law (Regulation (EC) 1924/2006 and Regulation (EU) 432/2012) only allows communicating effects that have been assessed and authorised. For olive oil, these are the two claims that can be made:

• Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels.
• Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress; the beneficial effect is obtained with a daily intake of 20 g of an oil containing at least 5 mg of hydroxytyrosol and its derivatives per 20 g.

The second claim only applies to oils that reach that minimum polyphenol content, which must be shown by analysis. Any other promise about specific diseases is not authorised, however widely it circulates online.

How to choose a truly high-quality EVOO

Not all extra virgin olive oils are equal. These are the keys to spotting a superior one:

• Check the harvest season or bottling date, not just the best-before date. An EVOO from the current season is fresher and more aromatic.
• Low acidity (below 0.4%) is a good sign, but not enough on its own: it is a lab figure you cannot taste.
• If it is slightly bitter and catches your throat, that is a good sign: bitterness and pungency are positive tasting attributes, typical of fresh, carefully made oils. A completely flat EVOO tends to be less expressive.
• Look for a Protected Designation of Origin (PDO). In Andalusia, PDOs such as Priego de Córdoba, Baena, Sierra Mágina or Estepa guarantee origin, traceability and quality controls.
• Choose dark glass or tins. Light and heat speed up oxidation and dull the aromas. Our Golden Edition EVOO in a tin is designed precisely for that.
• Prestigious competitions such as EVOOLEUM or the International Olive Council’s Mario Solinas Award are a good reference for an oil’s sensory quality.

How to taste extra virgin olive oil at home

1. Pour a spoonful into a small glass, cover it with your hand and warm it for a few seconds between your palms.
2. Uncover it and smell: look for the fruitiness (freshly cut grass, olive leaf, tomato, apple, almond…).
3. Take a small sip, spread it around your mouth and draw in air between your teeth: you will notice bitterness on the tongue and pungency in the throat.
4. Judge the balance: a great EVOO combines fruitiness, bitterness and pungency without any one masking the others, and never smells rancid, musty or vinegary.

How extra virgin olive oil is used in the kitchen

EVOO has a smoke point of between 190 °C and 210 °C, which makes it suitable for raw use as well as for cooking and frying at normal home-cooking temperatures.

• Raw: in salads, on toast, in gazpacho and salmorejo, in carpaccios or for dipping bread. This is where its aromas and varietal nuances shine most.
• For cooking: sautés, sofritos, braises and medium-heat dishes, where it handles heat better than many vegetable oils.
• For frying: contrary to popular belief, EVOO is one of the most stable oils for frying thanks to its high oleic acid content. Varieties such as Picual are particularly heat-resistant.

Main extra virgin olive oil varieties in Spain

Spain has more than 200 olive varieties, but these are the most representative on the market:

• Picual: the most widely grown variety in Spain, especially in Jaén and Córdoba. An intense oil with herbaceous notes, characteristic bitterness and pungency and great stability. Perfect for frying.
• Hojiblanca: typical of Málaga and Córdoba. Balanced flavour with sweet, fruity notes and gentler pungency. Very versatile in the kitchen.
• Picuda: a traditional variety of Córdoba’s Subbética area and one of the stars of the Priego de Córdoba PDO. Aromatic, sweet and elegant oils.
• Arbequina: typical of Catalonia and Aragón, though grown all over Spain. A mild, fruity oil with notes of apple and almond.
• Cornicabra: widespread in Toledo and Ciudad Real. A very stable oil with an intense flavour.
• Manzanilla: grown mainly in Seville. A mild oil with intense green fruitiness.

Frequently asked questions about extra virgin olive oil

Is EVOO the same as extra virgin olive oil?

Yes. EVOO is simply the abbreviation of extra virgin olive oil. It is exactly the same product category.

Why does extra virgin olive oil catch the back of your throat?

The pungency comes mainly from oleocanthal, one of the oil’s natural polyphenols. It is a positive tasting attribute, typical of fresh oils made from olives picked at the right time, not a defect. Its intensity depends on the variety, the harvest timing and how the oil is made.

How much extra virgin olive oil can you have a day?

There is no single amount for everyone: it depends on your diet and energy needs (each tablespoon provides around 120 kcal). As a reference, the authorised claim on olive oil polyphenols refers to a daily intake of 20 g of an oil containing at least 5 mg of hydroxytyrosol and its derivatives per 20 g. If you follow a specific diet, ask a health professional.

Does extra virgin olive oil raise cholesterol?

EVOO is a mostly unsaturated fat. Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels.

Can you fry with extra virgin olive oil?

Yes. Its smoke point is above normal home frying temperatures (around 170-180 °C) and it is more heat-stable than many seed oils. Varieties such as Picual are particularly well suited to frying.

How should extra virgin olive oil be stored?

Away from direct light and heat sources, with the container tightly closed to limit contact with oxygen. The ideal temperature is between 15 °C and 20 °C. Once opened, it is best used within two to three months to enjoy it at its best.

Conclusion

Extra virgin olive oil is much more than an ingredient: it is the reference fat of the Mediterranean diet and one of the few foods whose category is decided not only in the lab but also at an official tasting.

Understanding what EVOO is, how it is made and what to read on the label helps you choose better. And if you are looking for quality of origin, Andalusia, with designations such as Priego de Córdoba, Baena or Estepa, produces some of the finest extra virgin olive oils in the world. You can see all our oils in the Oliva Sí collection.

This article is for general information and does not replace the advice of a health professional.