Lorraine Williamson
Olive oil plays a central role in the Mediterranean diet. It’s also widely praised for its health benefits. But when it comes to choosing the right bottle, many consumers are unsure. Despite the vast range of olive oils available in Spain, few people know how to assess real quality.
The most common mistake? Relying on packaging, colour, or price as indicators. Experts say these factors often mislead rather than help. Instead, learning the basics of how olive oil is produced and labelled can make a significant difference.
Living in Spain, I use olive oil every day. My choice is extra virgin olive oil. I have it on toast for breakfast, on salads at lunch, and I cook with it too. I buy it locally whenever possible.
Extra virgin vs virgin vs refined oils
The first distinction to understand is the category:
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Extra virgin olive oil (EVOO) is the highest grade. It’s produced using only mechanical processes, such as cold pressing, without heat or chemicals.
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Virgin olive oil also avoids chemical processing, but is considered slightly lower in quality.
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Regular olive oil is a refined blend, with most of its flavour and nutrients stripped during industrial processing.
EVOO (known in Spanish as aceite de oliva virgen extra, or AOVE) contains the full spectrum of healthy fats, antioxidants, and flavour compounds. Refined olive oil, while still usable for cooking, offers less nutritional value and a blander taste.
One reliable indicator of quality is acidity. EVOO must have a free acidity of less than 0.8%. Lower levels suggest more careful harvesting and pressing. If unsure, this is a good benchmark to look for on the label.
What makes olive oil “extra virgin”?
To qualify as extra virgin, olive oil must meet strict international and EU regulations. The oil must be entirely mechanically extracted, with no solvents or industrial refinement. Acidity is just one measure. The oil must also pass sensory testing by certified tasters.
This process checks for defects like rancidity, metallic aftertastes, or musty aromas. Only oils that are flawless and display clear fruitiness can carry the EVOO label. Even small imperfections mean the oil is downgraded.
Common myths about colour and cloudiness
One of the biggest misconceptions is that darker or greener oil is better. But colour reveals little about quality. In fact, professional tastings use opaque purple glasses to prevent bias.
“Colour is not a reliable quality indicator,” explains Mercedes Cano, olive grower and manager of the Almazara Molino Ermita Nueva in Alcalá la Real, Jaén. “During tastings, we even use coloured glasses to avoid being influenced by it.”
Cloudiness is another misunderstood feature. According to Cano, cloudy olive oil is often unfiltered, meaning it hasn’t had particles or moisture removed after pressing.
“Unfiltered oil has its charm and a more intense flavour, but it’s meant to be consumed quickly,” she says. “If stored for too long, it can ferment and spoil.” She adds that it’s also less suitable for cooking, as the solid particles can burn more easily at high temperatures.
Can you cook with extra virgin olive oil?
There’s a long-standing belief that EVOO isn’t suitable for cooking, but it’s not true. Multiple studies have shown that extra virgin olive oil remains chemically stable even at high temperatures and produces fewer harmful compounds than many seed oils.
I cook with it every day – for frying, roasting, and everything in between. It holds up well and adds a distinct richness that other oils simply can’t offer.
Every variety tells a story
Flavour varies not only by processing but also by olive type, soil, and climate. Even altitude affects taste. Some of Spain’s most well-known varieties include:
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Picual – bold, bitter, and robust
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Arbequina – delicate and fruity
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Hojiblanca – smooth, with mild peppery notes
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Cornicabra – intense, with a long-lasting aroma
Tasting different varieties helps you find what suits your palate best.
The best tip: Buy local, taste first
For the highest quality, go straight to the source. Cano recommends buying directly from local olive mills rather than supermarkets.
“There, you get personal advice and the chance to taste,” she says. “That experience simply doesn’t exist in large retail chains.”
Buying from small producers not only ensures better quality but also supports traditional, sustainable farming practices.
I’ve found that buying local not only supports the community but also gives me access to fresh, flavourful oil.
Choosing the right olive oil isn’t about colour or branding. It’s about understanding how the oil is made, checking key indicators like acidity, and tasting for yourself. Spain’s olive oil culture runs deep. The more you explore, the more you’ll appreciate what’s in the bottle.
Finding the right olive oil is a personal journey — much like choosing a favourite wine. Each variety has it s own character, and once you discover the one that suits your taste, it becomes a staple in your kitchen.
Also read: Olive oil price in Spain drops by 55% in one year