How to choose a good extra virgin olive oil and what to use it for?

Extra virgin olive oil is more than just "salad dressing." It's an ingredient that can transform the taste of a dish, add character to it, and... genuinely support your health. The problem is that shelves are overflowing with bottles, and labels tell you very little.

In this post, we will show you step by step:

• how to recognize good extra virgin olive oil,
• what to look for on the label,
• how to store it,
• how to use it in the kitchen (not just for salads).

What exactly is extra virgin olive oil?

Extra virgin olive oil (EVOO) is the highest category of olive oil:

• it is made exclusively from mechanically pressed olives (without chemical refining),
• it has low acidity (up to 0.8%),
• it retains its natural taste, aroma, and most bioactive compounds (polyphenols, vitamin E).

Good extra virgin olive oil should be:

• fresh,
• aromatic,
• slightly pungent or bitter in taste (this is a good sign – polyphenols!).

 

How to choose good extra virgin olive oil? 7 key things

1. Pay attention to the country and region of origin

Look for information on the label such as:

• "Country of origin of olives, e.g. Greece"
• "Single-origin olive oil from Crete / Peloponnese" etc.

Olive oils usually have better quality predictability:

• from a single country,
• and even better – from a specific region or plantation,
• instead of blends like "olive oil from EU and non-EU countries."

If the producer clearly states exactly where the olives come from, it's usually a good sign.

2. Harvest date, not just best before date

On many bottles, you will only see "best before...". It is better if there is also:

• "harvest: 2024/2025"
• "harvest: 2024"

Olive oil is a product that ages. It is usually best within 12–18 months of harvest.

The fresher it is, the more aroma, taste, and valuable compounds it contains.

3. Acidity – the lower, the better

For extra virgin, the norm is up to 0.8% acidity, but good olive oil often has 0.2–0.4%.

If the producer boasts about it on the label (e.g., "acidity 0.3%") – that's a plus.

Acidity itself doesn't tell the whole story, but it is one of the quality parameters.

4. Type of bottle and packaging

Light and heat are enemies of olive oil. Therefore:

• choose olive oil in dark glass or a tin,
• avoid transparent bottles standing in strong store light, especially if the shelf is very warm.

At home, store olive oil:

• away from the oven and stove,
• in a dark cupboard or turn the bottle with the label facing forward to limit light exposure.

5. Cloudy or clear? Color is not everything

Myth: "Good olive oil must be green."

Truth: color depends on the olive variety and ripeness. It can be:

• pale yellow,
• golden,
• slightly green.

What is more important:

• aroma – fresh, "green": grass, herbs, tomato, artichoke, apple, nut,
• taste – fruity with a greater or lesser hint of bitterness and pungency.

If the olive oil smells like old oil, is flat in taste, lifeless – pass on it.

6. 100% extra virgin on the label

Avoid products ambiguously described as:

• "olive oil for frying" without clear category information,
• "blend of olive oil with vegetable oils."

The label should clearly state:

"Oliwa z oliwek extra virgin" / "Extra virgin olive oil" – without asterisks, footnotes, or marketing tricks.

7. Price – the cheapest is not always the most cost-effective

Good extra virgin olive oil doesn't have to cost a fortune, but:

• a very low price compared to competitors should raise a red flag,
• remember that olive oil is an agricultural product – its price is influenced by factors such as harvests, weather, and labor costs.

Most sensibly: find a few trusted producers or a store, test, and stick with those whose products you like and whose quality is consistent.

Meraki Home Olive Oil from Spitiko – a proven everyday olive oil

If you are looking for an olive oil that meets all these criteria, and is also suitable for everyday use, our Meraki Home Olive Oil from Spitiko is a good option.

It is an extra virgin olive oil from Greek olives, mechanically pressed and bottled in small batches. It has low acidity, a distinct "green" aroma, and a delicately pungent aftertaste, making it suitable for salads, drizzling over finished dishes, or light frying.

This is the type of olive oil that you can always keep on hand in the kitchen and use without wondering if "it's a good occasion" – simply a solid, everyday extra virgin quality standard.

How to test olive oil at home? A small "tasting test"

If you want to quickly assess olive oil:

• Pour a spoon into a small glass.
• Warm it in your hand for a moment, covering the glass to release the aroma.
• Smell it – it should smell fresh, "green," without musty notes.
•  Take a small sip:
  • slight bitterness and a burning sensation in the throat are good signs,
  • lack of taste, "fatty water," or an unpleasant aftertaste – rather poor quality.

What to use extra virgin olive oil for in the kitchen?

Good extra virgin olive oil is truly versatile. Here are some practical uses.

1. Salads and cold vegetables

This is a classic, but it's worth doing it consciously.

• Simple dressings: olive oil + lemon juice / wine vinegar + salt + pepper.
  • For Greek salads, caprese, salads with roasted vegetables, grains, pasta.
  • A few drops of good olive oil can "elevate" even the simplest lettuce with tomato and cucumber.

If the olive oil is intense in flavor – it pairs perfectly with:

• tomatoes,
• grilled vegetables,
• cheeses (feta, halloumi, manouri).

2. Drizzling over finished dishes

Extra virgin olive oil on the plate does the job:

• on roasted / cooked vegetables,
• on cream soups (tomato, pumpkin, lentil),
• on grilled fish and meat,
• on hummus, sandwich spreads, tzatziki.

Just a teaspoon of good olive oil at the end – and the taste is deeper, fuller.

3. Bread, bruschettas, sandwiches

Instead of butter:

• dip bread in olive oil with salt, herbs, garlic,
• make bruschettas: toast + garlic + tomato + basil + olive oil,
• drizzle olive oil over sandwiches with cheese, cold cuts, vegetables.

This is a simple way to make everyday sandwiches taste like a vacation in Greece.

4. Marinades for meat, fish, and vegetables

Extra virgin olive oil is a great base for marinades:

• olive oil + garlic + lemon + oregano – a classic for poultry and fish,
• olive oil + rosemary + thyme + garlic – for red meat,
• olive oil + sweet/spicy paprika + herbs – for grilled vegetables.

Olive oil not only adds flavor but also helps distribute spices and protects meat/vegetables from drying out.

5. Gentle frying and stewing

Myth: "You shouldn't fry with extra virgin olive oil."

Truth: you can gently fry and stew with it – especially in home cooking, at medium temperatures.

It works great for:

• sautéing onions, garlic for sauces,
• quickly frying vegetables,
• stewing one-pot dishes (e.g., leczo, tomato sauces).

Important: do not overheat the olive oil (do not let it smoke) – this spoils the taste and reduces its value.

6. For baking

Olive oil can replace butter or other oils in:

• focaccia,
• bread,
• savory cakes, tarts,
• some creamed cakes (e.g., citrus, carrot cakes).

It gives baked goods a delicate, interesting aroma and improves their moisture.

How to store olive oil to keep it good for as long as possible?

To keep your extra virgin olive oil of good quality for as long as possible:

• keep it away from light, heat, and air,
• tightly close the bottle after each use,
• do not place the bottle on a windowsill or near a hob,
• if you buy a large package (e.g., 3–5 l), pour some into a smaller bottle and keep the rest in a cool, dark place.

Most frequently asked questions about extra virgin olive oil (FAQ)

Is bitter and "scratchy" olive oil spoiled?

No – quite the opposite.

Slight bitterness and a "scratchy" sensation in the throat are usually the result of the presence of polyphenols – natural antioxidants. This is a characteristic of good, fresh olive oil.

Is filtered or unfiltered olive oil better?

• Unfiltered olive oil can be cloudier, more intense in flavor, but ages faster.
• Filtered olive oil is more stable – it is better suited for longer storage.

Many people choose filtered for everyday use, and treat unfiltered as a "seasonal delicacy."

Can I use one olive oil for everything?

Yes, if you find an olive oil whose taste you like:

• for salads,
• for drizzling over finished dishes,
• for gentle frying.

Later, you can experiment with flavor profiles – for example, a milder olive oil for everyday dishes, and a different, intense one for salads and finishing dishes.

Summary

Good extra virgin olive oil is:

• a fresh product with a clear origin,
• in a dark bottle or tin,
• with a pleasant, "green" aroma and a slightly pungent/bitter taste,
• kept away from light and heat.

It is worth treating it not as "just another fat," but as an everyday ingredient that:

• genuinely affects the taste of dishes,
• allows you to experience the atmosphere of Mediterranean cuisine,
• and incidentally supports a healthier way of eating.

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