Which Extra Virgin Olive Oil Has the Most Polyphenols
Extra virgin olive oil is one of the healthiest fats you can include in your diet, and one of the main reasons for this is its high content of natural compounds called polyphenols. Polyphenols are powerful plant antioxidants that protect the body from oxidative stress and inflammation. They are known to support heart and brain health, strengthen blood vessels, and may even lower the risk of chronic diseases. The main polyphenols found in olive oil are oleocanthal, oleacein, hydroxytyrosol, and tyrosol. These compounds are also what give a high-quality extra virgin olive oil its slightly bitter taste and peppery sensation in the throat.
The stronger and more pungent the flavor, the more polyphenols the oil usually contains. The amount of polyphenols depends greatly on the ripeness of the olives at harvest.
- Early harvest extra virgin olive oil, made from green unripe olives, has the highest concentration of polyphenols, often ranging from 500 to over 1000 mg per kilogram. This type of oil tends to be more robust, bitter, and grassy in flavor.
- Extra virgin olive oil made from fully matured or late-harvest black olives contains fewer polyphenols, usually around 150 to 300 mg per kilogram. These oils are smoother, fruitier, and milder in taste. While they can be delicious for cooking or drizzling, they are not as rich in antioxidants as early harvest oils.
Difference Between Early Harvest and Matured Olive Oil (Polyphenols and Acidity)
Acidity is another important factor to consider when choosing an olive oil. The best extra virgin olive oils have a naturally low acidity, usually below 0.3%, while the maximum allowed for EVOO is 0.8%. Low acidity indicates careful handling, quick processing after harvest, and minimal oxidation. Early harvest oils not only have higher polyphenol content but also lower acidity, while oils from matured olives are milder, contain fewer polyphenols, and may have slightly higher acidity (though still under 0.8% if labeled extra virgin). Oils labeled simply as “virgin” or “refined” are lower in quality, often blended, and have much lower or almost no polyphenol content at all.
Which Extra Virgin Olive Oil Is Good for Drinking
If you want to drink extra virgin olive oil daily as a health practice, look for early-harvest, cold-pressed oils made from green olives with very low acidity. Good options include oils from the Koroneiki olive variety from Greece.
A good sign of a high-polyphenol oil is that it feels peppery at the back of your throat when you swallow it. This sensation is caused by oleocanthal, a compound linked to anti-inflammatory effects similar to ibuprofen. Choosing a product that is stored in dark glass bottles is also important to protect it from light and preserve its antioxidant power.
You can find our recommended High-Polyphenol Organic Extra Virgin Olive Oil – Early Harvest here.
More Reading: Which Extra Virgin Olive Oil Is Best