How to Choose a Good Olive Oil | PJ Kabos Guide — Part XI
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PJ Kabos Guide to Olive Oil — Part XI
This article is Part XI of the PJ Kabos Guide to Olive Oil — where ancient olive-growing wisdom meets modern science, your guide to choosing, tasting and enjoying exceptional extra virgin olive oil — especially high-phenolic varieties, in which we specialize. We hope it inspires you in your olive-oil journey.
In this article, we take a closer look at how to choose a good olive oil; simply and with confidence.
Stand in front of a selection of olive oil — or scroll through websites on your computer — and it can feel surprisingly difficult to choose.
Faced with rows of bottles, varying labels and a wide range of prices, it can be hard to know what truly matters and what does not.
Yet choosing a good olive oil comes down to just a few details; things that, once understood, can make all the difference, bringing both satisfaction and a quiet confidence in your choice. This article offers a simple starting point.
Takeaway:
Choosing a good olive oil doesn’t have to be complicated — once you know what to look for.
Start with “Extra Virgin”
If there is one place to begin, it is here.
Extra virgin olive oil is the highest grade of olive oil obtained without chemical processing, and produced in a way that preserves both flavor and its naturally occurring compounds.
It offers the fullest expression of the olive itself; its aroma, its character and the subtle balance that defines a well-made oil.
But it is worth remembering: not even all extra virgin olive oils are the same.
Within this category, quality can vary greatly depending on freshness, care in growing and production, the timing of the harvest and how the oil is handled from harvest through to the bottle.
For clarity, in this article we are referring only to extra virgin olive oil — not virgin or other lower grades.
Takeaway:
Extra virgin olive oil is the place to begin. But not all are of the same quality.
Look for Freshness
Olive oil is not like wine — it does not improve with age.
It is, in essence, fresh juice of the olive, and like any fresh product, it is at its best when it is vibrant and recently produced.
Whenever possible, look for a harvest month and year on the bottle. This tells you when the olives were picked and the oil was made. This gives a more direct sense of its age.
While a best before date is required on the label in most countries, a harvest date is not — which is why, when it is included, it can offer a particularly helpful insight into the oil's freshness. It is often a quiet sign of transparency from the producer — a positive inclusion that reflects care and respect towards the consumer.
A more recent harvest generally means a more expressive oil with brighter aroma, fuller flavor and greater vitality.
At the same time, oils that are naturally higher in phenolic compounds may retain their character and health benefits longer, as these compounds help protect the oil from oxidation over time.
For this reason, a best before date is best understood as a general indication of quality, rather than a fixed endpoint. It is typically set by the producer based on an estimated shelf life, and can vary depending on phenolic content, storage conditions, and how the producer chooses to define the oil’s optimal quality window. Some producers are conservative — meaning the best before date normally extends far beyond that given on the bottle due to the quality of the oil and the phenolic content — while others are not.
Takeaway:
Choose Clear Origin
Transparency matters.
Look for olive oils that clearly state where they come from — whether a single country, a specific region or even a particular estate.
When the origin is clearly given, it allows you to begin forming a picture of climate, of landscape, of laws, of history and of the conditions in which the olives were grown.
This does not mean that blended oils are necessarily of lower quality. Many are carefully crafted and well balanced, sometimes offering a consistent and harmonious flavor — especially when the oils come from similar origins, such as the same country or region, and are produced under the care of the same producer.
Over time, knowing where the oil you use came from helps you develop a sense of preference; noticing how oils from different regions may vary in character, sometimes subtly, sometimes more distinctly and how even oils from the same producer may differ from one harvest to the next, shaped by each year’s growing conditions.
When the place of growth and production is expressed clearly, it often reflects a greater level of traceability and intention in how the oil is brought to you. This is a good thing.
Takeaway:
Prefer Protective Packaging
Light, heat, and air are among the greatest enemies of olive oil.
Over time, exposure to these elements can gradually diminish both the flavor of the oil and the natural compounds that contribute to its character, stability, and health benefits.
For this reason, good olive oils are most often packaged in dark or painted glass bottles or tins, which help protect the oil from light and preserve its quality. Smaller containers for home use — around 500 ml (16.9 fl oz) — are often preferred, as they are used more quickly once opened, limiting exposure to oxygen.
Clear glass, while visually appealing, offers less protection, especially when the oil is exposed to light over time. An exception may be very small quantities, such as 50 ml or less, where the oil is expected to be used quickly.
Plastic bottles are sometimes used for convenience and to reduce cost, but they are generally less suited to preserving higher-quality oils. Compared to glass or tin, most plastics allow greater interaction with light and oxygen, which can accelerate the oil's natural decline. Even when food-grade, they do not offer the same long-term stability.
Some producers also use modern packaging designed to limit exposure to both light and air — such as containers with a protective outer layer and an inner lining that gently contracts as the oil is used — helping to preserve the oil's freshness over time. This type of packaging, while more modern, has become increasingly used in recent years for its ability to protect the oil from oxygen after opening; something quality-focused producers are exploring.
How olive oil is brought to you may seem like a small detail, but it plays an important role in maintaining the oil's integrity from the moment it is bottled to the moment it is enjoyed.
Takeaway:
Let Simplicity Guide You
You may also notice references — normally in the form of added stickers — to awards. These can offer helpful reassurance, as they reflect evaluation by trained tasters. But they are best understood as a complement to the simple qualities you can learn to recognize for yourself.
It is easy to become overwhelmed by terminology, labels and design. But choosing a good olive oil is rarely about finding the most elaborate bottle, or understanding every detail at once.
More often, it comes down to a few quiet signs — freshness, clear origin, thoughtful packaging, an openness from the producer to answer questions and a growing sense of trust. With time, these signals become easier to recognize. What once felt uncertain begins to feel more familiar, and the process of choosing becomes less about searching and more about noticing.
Takeaway:
A Quiet Note on What’s Inside — High-Phenolic and Organic Oils
High-Phenolic
Olive oils vary naturally in their composition.
Some contain higher levels of phenolic compounds — the natural elements that contribute to an oil's gentle bitterness and peppery finish, as well as its overall character and health benefits. These compounds also play a role in protecting the oil from oxidation, helping it maintain its qualities when stored well.
The high-phenolic compounds in an oil is one of the reasons why some oils feel more vibrant, more expressive and often longer-lasting — qualities that can also be reflected in their price, as higher-phenolic oils are typically more demanding and expensive to produce.
Organic
Likewise, some oils — whether higher or lower in phenolic content — are labeled as organic, reflecting a particular approach to how the olives are grown. For many consumers, this is a matter of personal preference. While it speaks to farming practices, it does not on its own determine the oil's overall quality or its natural health benefits, which are shaped more by the oil's composition and the way it is produced.
For those who value this approach, organic oils reflect a commitment to particular farming practices and a way of caring for the land.
Takeaway:
A Simple Checklist on How to Choose a Good Olive Oil
✔️ Choose extra virgin olive oil
✔️ Look for a harvest month and year, when given
✔️ Use the best before date as a general guide
✔️ Prefer oils with a clear origin
✔️ Choose protective packaging — dark or painted glass, or tins
✔️ Consider smaller containers (500 ml / 16.9 fl oz) for everyday use rather than larger formats
✔️ Choose high-phenolic oils if you are looking for greater health benefits and a longer shelf life
✔️ Choose organic if you are concerned about growing practices, including pesticide use
✔️ Value openness from the producer, including a willingness to answer questions
✔️ Notice the overall presentation and clarity of the label; what is included, and how clearly it is communicated
After buying
Takeaway:
These are not rules to follow perfectly, but a few basic points to keep in mind. To help what once might have felt uncertain become something more natural, and even a fun and rewarding experience.
Frequently Asked Questions
WHAT IS THE MOST IMPORTANT THING TO LOOK FOR WHEN CHOOSING HIGH-QUALITY OLIVE OIL?
Start with extra virgin olive oil, then look for signs of freshness, clear origin and protective packaging. These offer a reliable foundation for choosing well.
IS THE HARVEST DATE MORE IMPORTANT THAN THE BEST BEFORE DATE?
Both are helpful, but they serve different purposes.
The harvest date tells you when the oil was made, offering a direct sense of its age; something you can then assess for yourself.
The best before date is required and reflects a producer's estimated period of optimal quality. This can vary depending on how the producer defines that window.
DOES OLIVE OIL IMPROVE WITH AGE LIKE WINE?
No — olive oil is best when fresh. Over time, its flavor and natural compounds gradually decline, even under good storage conditions. It is, after all, the fresh juice of the olive, not a fermented product.
WHY ARE SOME OLIVE OILS MORE EXPENSIVE THAN OTHERS?
Differences in growing practices, harvesting methods, and production care can all affect cost. Oils higher in natural phenolic compounds are often more demanding to produce, which can also be reflected in their price.
IS OLIVE OIL IN PLASTIC BOTTLES SAFE?
Food-grade plastic is considered safe, but it generally offers less protection against light and oxygen than glass or tin. For higher-quality oils, more protective packaging is often preferred.
ARE DARKER OR PAINTED BOTTLES OR TINS ALWAYS BETTER?
Normally yes. Darker or painted bottles help protect the oil from light, which can degrade its quality over time. While not the only factor, packaging that limits exposure to light is an important sign of care in how the oil is stored and presented.
An exception can be found in very small quantities — such as those served with an airline meal or in a carefully curated dining setting — where the oil is intended to be opened and used immediately, and light exposure is less of a concern.
WHAT DOES “ORGANIC” MEAN FOR OLIVE OIL?
Organic labeling reflects how the olives are grown, following specific agricultural standards that comply with governmental regulations. It does not necessarily indicate flavor, freshness, or phenolic content.
HOW SHOULD I STORE OLIVE OIL AT HOME?
Keep it in a cool, dark place, away from heat and light. Proper storage helps preserve its flavor and natural qualities over time.
CAN I TELL IF AN OLIVE OIL IS GOOD JUST BY TASTING IT?
With a little experience, yes. Fresh olive oil often has a pleasant fruitiness, along with some bitterness and a peppery finish — signs of its natural composition and freshness.
Higher-phenolic oils often have a more pronounced bitterness and a distinct peppery sensation, usually felt at the back of the throat — sometimes enough to make you cough. This robust, pungent character is a natural characteristic rather than a sign of poor quality, and something those familiar with high-phenolic oils look for.
ARE POLYPHENOLS IN OLIVE OIL GOOD FOR YOU?
Polyphenols in extra virgin olive oil are widely studied for their antioxidant and health-supporting properties.
These compounds can help neutralize free radicals and may support the body’s natural defenses against oxidative stress. Researchers are also studying how olive oil phenols may influence inflammation, cardiovascular health, and other biological processes.
Because of these properties, diets that include extra virgin olive oil — such as the Mediterranean diet—are often associated with positive health outcomes.
IS IT SAFE TO CONSUME EXTRA VIRGIN OLIVE OIL DAILY?
Yes. Extra virgin olive oil has been consumed safely for centuries and is widely regarded as a foundational component of traditional diets, particularly in Mediterranean regions.
Used in everyday cooking, drizzled over foods, or even taken in small amounts on its own, it forms part of a balanced and varied way of eating.
Its long history of use, along with its natural composition and modern scientific research, contributes to the confidence with which it is enjoyed daily today all over the world.
The Most Recent Harvest (2025–26)
Please note: Phenolic levels and profiles vary with each harvest.
Extremely High-Phenolic Organic Extra Virgin Olive Oil
Phenols: 995 mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 14+ mg/20 g (far above the EU health claim threshold)
USDA Organic
Kosher
Primary Use: Daily Phenolic Shot
Secondary Use: Finishing, Vinaigrettes
Taste Intensity: Robust +
Very High-Phenolic Organic Extra Virgin Olive Oil
Phenols: 699 mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 10+ mg/20 g (well above the EU health claim threshold)
USDA Organic
Kosher
Primary Use: Daily Phenolic Shot, Finishing
Secondary Use: Baking, Cooking
Taste Intensity: Robust
High-Phenolic Organic Extra Virgin Olive Oil
Phenols: 400+ mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 7+ mg/20 g (more than meets the EU health claim threshold)
USDA Organic
Kosher
Primary Use: Finishing & Cooking
Secondary Use: Daily Phenolic Shot
Taste Intensity: Medium
High-Phenolic Extra Virgin Olive Oil
Phenols: 400+ mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 5+ mg/20 g (meets the EU health claim threshold)
No Pesticides
Kosher
Primary Use: Finishing & Cooking
Secondary Use: Daily Phenolic Shot
Taste Intensity: Medium
Extra Virgin Olive Oil
Phenols 250-300 mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 3+ mg/20 g (below the EU health claim threshold; still an excellent EVOO)
No Pesticides
Kosher
Primary Use: Cooking, Baking
Secondary Use: Finishing
Taste Intensity: Delicate
Contents
PJ Kabos Guide to Olive Oil
Where ancient olive-growing wisdom meets modern science, your guide to choosing, tasting, and enjoying exceptional high-phenolic extra virgin olive oil. We hope it inspires you in your olive-oil journey.
How olive oil quality is defined — and why the difference matters for taste, health, and daily use.
Why extra virgin and high-phenolic olive oils shine in real-life cooking, from sautéing to roasting.
Your simple daily ritual for harnessing the powerful antioxidants in high-phenolic olive oil.
How phenolic compounds support heart, brain, metabolic, joint, and whole-body vitality across the years.
How cholesterol works — and how extra virgin olive oil supports balance and heart health.
A simple guide to the phenolic compounds in olive oil — what phenols and polyphenols are and why they contribute to olive oil’s flavor, stability, and potential health benefits.
VII. What Is a Daily Phenolic Shot of Olive Oil and What Is the EU “Health Claim” Concerning It? | PJ Kabos Guide
How phenolic content varies from oil to oil and from harvest to harvest — and how to choose an olive oil that meets the EU Health Claim.
A clear look at whether extra virgin olive oil contains heavy metals, microbes, or allergens — and how its natural composition, along with laboratory testing, helps us understand what is — and is not — present.
A clear introduction to tasting notes and flavor in extra virgin olive oil — exploring how these natural characteristics arise from the olive, and how bitterness and pungency shape the oil’s character and overall tasting experience.
A thoughtful exploration of aroma and appearance in extra virgin olive oil — how scent prepares the palate, how visual cues can mislead, and how these first impressions shape the tasting experience.
Subscribe and stay tuned — more chapters coming soon.
Please enjoy having a look around our websites and PJ Kabos Amazon Store for more about our many high-phenolic olive oils, recipes, history, etc.
And follow along with us on Instagram for photos concerning olive oil production, our groves in Greece, articles about olive oil, family history and more.
Please note: This article is for informational purposes only and should not be considered medical advice. Consult a healthcare professional for personalized guidance regarding your health and medical conditions.
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