Extra Virgin Olive Oil (EVOO) is really having a moment, but is olive oil healthy for you? While EVOO is definitely a vibe, it’s not just a fad. The health benefits of olive oil have been recognized for decades. After all, olive oil is the headliner of the long-respected Mediterranean eating pattern. New research on olive oil nutritional facts has spurred news coverage and social media buzz with some health influencers even hyping EVOO “shots” (olive oil + a squeeze of lemon) as part of a daily routine. 

Is all of this attention about California extra virgin olive oil really deserved?

Just How is Olive Oil Healthy for You? Here’s Some Olive Oil Nutritional Facts.

Looking for olive oil nutritional facts or asking, “Is olive oil healthy for you”? Read on because olives are naturally rich in polyphenols in addition to vitamin E and oleic acid – a healthy monounsaturated fat primarily credited for olive oil’s heart health benefits. Among olive oils, EVOO has been shown to retain the most nutrients and is thought to be responsible for many of the benefits. These come from adopting a Mediterranean eating pattern including reduced blood pressure, improved cholesterol levels, and better blood sugar management. And it’s no wonder. Compared to more refined olive oils EVOO is highest in polyphenols, which have both antioxidant and anti-inflammatory properties. Recent research also suggests that extra virgin olive oil might protect cognitive function and feed helpful gut microbes.

What Makes an Olive Oil “Extra Virgin” and How is it Different?

What’s the difference between EVOO and other olive oils? EVOO comes from olives that experience harvesting at the peak of flavor. Then, they are simply washed and crushed to make what is essentially “fresh squeezed olive juice.” The milling (crushing/pressing) of olives for EVOO occurs without applying heat or other methods to extract the oil. This helps it to retain its nutritional value. The oil must then be very carefully protected from light, heat, and air to maintain quality and freshness.

Elevate Your Plate with Extra Virgin Olive Oil from California

Knowing your olive oil nutritional facts means knowing that California olive oil growers and millers are proud to set a high bar for their products. EVOO produced in California must meet an elevated standard that goes even further than the requirements set by USDA and the International Olive Council (IOC) to meet stricter California Department of Food and Agriculture (CDFA) criteria. California EVOO undergoes lab testing to verify that it has been protected from light, heat, and air. Trained sensory experts (professional olive oil tasters) also ensure that the oil meets the highest standards for flavor and freshness. 

So, when asking yourself is olive oil healthy for you, the simple answer when standing in front of shelves of olive oil in the store is to look for the California Olive Oil Council (COOC) seal, designed to help consumers identify California olive oils that meet these elevated standards.

A Word About California Extra Virgin Olive Oil:

Want to be sure your olive oil is fresh, the highest quality, and the real deal? Look for the COOC seal on bottles of California Extra Virgin Olive Oil to make sure you’re getting delicious 100% Extra Virgin Olive Oil. Certified California EVOO uses stricter standards than international requirements, requiring the oil to pass chemical testing and a sensory analysis by a group of experts, called an organoleptic panel evaluation.

Freshness = More Olive Oil Nutritional Facts & Health Benefits

The high-quality standards for California EVOO that ensure freshness and flavor are also key to preserving nutrients and potential health benefits. Those lovely fruity, peppery flavor notes in fresh EVOO come from specific polyphenols found in olives. California growers harvest their olives at peak ripeness, when they are highest in flavor and polyphenols. Olives reach this stage before they are easily plucked by hand, so CA growers use mechanical harvesters to gather them for pressing at just the right time. Because no heat is involved when pressing the olives that make EVOO, its nutrients are protected, making it the olive oil of choice when seeking for the most nutrient-rich, intensely flavored olive oil. For the freshest EVOO, look for the harvest date on the bottle and always choose California olive oil from the most recent harvest, ideally within 12-18 months.

Some EVOOs — even if advertised as being from a specific region — consist of a mix of oils from various locations, sometimes even from different countries, making it impossible to know the harvest date. The COOC seal makes it easy to choose fresh, high-quality oil because it ensures that the olive oil came from California, meets the highest requirements, and adheres to California Health and Safety Standards. These bottles tell you exactly where the olive oil is made and the date of harvest. 

How to Store Olive Oil to Ensure Freshness and Nutrition

If you are searching “is olive oil good for you?” – then you need to be concerned about how you choose to store your EVOO. Producers protect California extra virgin olive oil from light, air, and heat during milling and storage, and package it in bottles with dark brown or dark green glass for the same reasons. 

At home, you should take the same care to preserve freshness and quality. Protect your EVOO from light, air, and heat to preserve both flavor and nutrients. Store your EVOO away from the stove and other heat sources. To optimize quality and flavor, store your olive oil in a cool, dark pantry or cabinet. Many producers flush oxygen from the head space in the bottle; once you open a bottle you introduce oxygen, which can damage beneficial compounds in the oil. You can focus on buying bottles in sizes that allow you to use the oil within 1-2 months after opening it. 

Yes, You Can Cook with Extra Virgin Olive Oil!

The bold flavors and fresh aromas of extra virgin olive oil make it a perfect finishing drizzle for anything from just-baked pizza to avocado toast or use fresh California EVOO as a dip, in a dressing or drizzle. But with all the talk about protecting EVOO and the olive oil nutritional facts based on freshly pressed oil, you might be asking can I cook with EVOO?

Yes – don’t sleep on this cooking companion! Its high smoke point (~400° F) makes EVOO a great choice for grilling, roasting, frying, sautéing, and baking, and it is a healthy option that easily substitutes for other common cooking oils. While you may lose some of the fruity flavor notes you look for when using an olive oil for dipping bread or dressing a salad, you won’t lose the health benefits. Thanks to the antioxidant content, EVOO’s nutrients stand up well to heat. From finishing drizzle to saute superstar, California EVOO is the easiest glow up for any dish.

Here are a Few Recipes Featuring Olive Oil That We Think You’ll Love!

Want to hear some tunes as iconic as California Olive Oil? Check out this California Grown Spotify playlist:

This article is by Jenny Heap, MS, RDN

Jenny is a registered dietitian, writer, speaker, and passionate advocate for keeping nutrition simple. She translates the science of nutrition as well as stories from the farm into practical inspiration for everyday kitchens. Her fascination with fresh produce was sparked many years ago when she attended an apple tasting event at Thomas Jefferson’s historic Monticello. Now a self-proclaimed “varietal connoisseur,” she is a champion of all things fresh and flavorful. One of the highlights of Jenny’s career was her work with the Almond Board of California in health and nutrition communications, where she developed a deep appreciation for the California farm families responsible for much of the abundance we see every day in supermarkets across the US.

Health Section References: 

Milena E, Maurizio M. Exploring the Cardiovascular Benefits of Extra Virgin Olive Oil: Insights into Mechanisms and Therapeutic Potential. Biomolecules. 2025;15(2):284. Published 2025 Feb 14. doi:10.3390/biom15020284

Ni J, Nishi SK, Babio N, et al. Total and different types of olive oil consumption, gut microbiota, and cognitive function changes in older adults. Microbiome. 2026;14(1):68. Published 2026 Jan 24. doi:10.1186/s40168-025-02306-4

Barrera-Chamorro L, Fernandez-Prior A, Claro-Cala CM, Del Rio-Vazquez JL, Rivero-Pino F, Montserrat-de la Paz S. Unveiling the neuroprotective impact of virgin olive oil ingestion via the microbiota-gut-brain axis. Food Funct. 2025;16(1):24-39. Published 2025 Jan 2. doi:10.1039/d4fo04560b

Millman JF, Okamoto S, Teruya T, et al. Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health. Nutr Rev. 2021;79(12):1362-1374. doi:10.1093/nutrit/nuaa148