OLIVE OIL 101

STORAGE

A dark glass or tin bottle protects oil from light and air, both of which can cause it to spoil. Clear glass is OK as long as it’s mostly covered by a large label. Store oil in a cool, dark place—not near the stove, where heat can make it spoil more quickly. If you use a cruet, make sure it’s ceramic or dark glass.

GRADE

Extra-virgin oil is the least refined and the highest in health-boosting antioxidants. It should be certified extra virgin (meaning it’s made from the first cold pressing of olives) by an organization that monitors quality, such as the International Olive Council (IOC), California Olive Oil Council (COOC) or Extra Virgin Alliance (EVA).

Virgin olive oil, also made from the first pressing, has slightly higher acidity and can’t be labeled “extra virgin.”

Pure and light varieties are more processed and typically are lower-quality blends.

NUTRITION

Regardless of its color or grade, olive oil has 119 calories and 14 grams of fat per tablespoon. It's high in oleic acid, a type of heart-healthy monounsaturated fat. According to research, two tablespoons of extra-virgin olive oil per day may help improve cholesterol and lower blood pressure, and regularly using olive oil for cooking and as dressing may help slash stroke risk 41 percent.

COLOR

Extra-virgin olive oil can range from golden to green. Color is an indication of the age and variety of olive used rather than quality.

HARVEST DATE

Fresh is best when it comes to olive oil. More producers now include a harvest date on the label to help consumers gauge freshness. Choose oil that’s less than a year old. If there’s no harvest date on the label, grab a bottle with a “best by” date as far in the future as possible, and buy only the amount that you can use up in about six weeks.