Extra Virgin Olive Oil (EVOO): Definition, Quality Criteria, and Health Benefits

Explore the scientific evidence that define the EVOO quality and why it's considered the core of the Mediterranean diet's health benefits.

Explore the factors that define the quality of Extra Virgin Olive Oil

What Is Extra Virgin Olive Oil?

It is obtained from the fruit of the olive tree, exclusively from healthy fruits harvested at their optimal point of ripeness. Its extraction is carried out solely through mechanical or physical means, such as pressing or centrifugation, and always under controlled thermal conditions (cold extraction, generally below 27°C) which is essential to preserve the oil's flavor, aroma, and nutritional properties. It does not undergo any type of chemical treatment, refining, nor is it mixed with other oils or fats. It is, in essence, a 100% natural olive juice.

100% Natural

EVOO is pure olive juice—no additives, no blending, no processing beyond physical extraction.

Cold Extracted

Temperature stays below 27°C to preserve antioxidants, aroma, and flavor.

Mechanically Pressed

Made without chemical solvents—only pressing, decanting, or centrifugation.

What Defines High-Quality EVOO?

Physico-Chemic Properties

Acidity (≤ 0.8%): Refers to the percentage of free oleic acid. It reflects the breakdown of triglycerides due to poor-quality olives or delays in processing. Lower acidity indicates fresher, healthier olives.
Peroxide Value (≤ 20 meq O2/kg): Measures the initial oxidation level of the oil. A low value indicates freshness and that the oil has been well-preserved away from heat and oxygen.
UV Absorbance (K-values): These values (K270 ≤ 0.22, K232 ≤ 2.50, ΔK ≤ 0.01) detect abnormal components and signs of secondary oxidation or refining processes.
Moisture & Impurities (≤ 0.2%): Indicates the amount of water and small olive particles remaining. A low value is crucial for good conservation and preventing degradation.
Ethyl Esters (≤ 35 mg/kg): An indicator of fruit quality, identifying poor handling or fermentation of olives before extraction.

Organoleptic Qualities

Zero Defects: The median of defects (off-flavors) must be 0. It cannot have any sensory defects such as a fusty, musty, rancid, or metallic taste.
Fruitiness > 0: It must have positive attributes. It presents a fruity sensation reminiscent of healthy, fresh olives, with possible notes of grass, tomato, artichoke, apple, or almond.
Bitterness & Pungency: A slight bitterness on the tongue and a final pungency (a peppery sensation in the throat) are characteristic positive attributes, indicating the presence of natural antioxidants like polyphenols.

Branches of an olive tree loaded with fresh olives against a rural landscape background.

Why Choose Extra Virgin Olive Oil?

Health Benefits

Its high content of oleic acid (monounsaturated fat) and natural antioxidants (polyphenols, vitamin E) helps protect cardiovascular health (by lowering LDL or "bad" cholesterol), has anti-inflammatory effects, and protects cells from oxidative stress, being linked to a lower risk of chronic diseases.

High-Quality Nutritional Element

It is the healthiest fat for raw consumption and for cooking. It provides essential nutrients and enhances the absorption of fat-soluble vitamins (A, D, E, K) found in other foods, such as vegetables.

Exceptional Culinary Properties

Its rich aroma and flavor make it versatile for raw use, emulsifying sauces (aioli, mayonnaise...), and is also excellent for cooking and frying, as it is stable at high temperatures (up to 180°C / 356°F).