8 Benchmarks To Look for When Selecting a Quality Olive Oil

Next time you drizzle our oil on your salad or use it for cooking, remember - you're not just adding flavor, you're nourishing your body with one of nature's most powerful health-boosting compounds. 

I'm often asked "How can I tell if I'm buying a good olive oil". There are 8 primary benchmarks to look for when selecting a quality olive oil plus a few I will add based on my experiences sourcing, tasting and visiting our producers in Italy. Including a profile of our signature extra virgin olive from Capezzana.

1. Grade

High-quality olive oil should be "Extra Virgin" and yes being extra virgin is better as this grade represents the highest quality with no sensory defects and a free acidity level below 0.8%. A lower free fatty acidity (FFA) level indicates higher quality because it is a key indicator of freshness, superior sourcing, and proper processing methods. If an olive is bruised, overripe, attacked by pests or sits in a pile for too long before milling, the cellular structure breaks down. Acidity levels rise when the olives are compromised and can be a marker of degradation, poor storage, or under-ripe raw ingredients.

Note that acidity is a "hidden benchmark". While the legal limit for extra virgin olive oil is 0.8%, many quality producers aim for 0.1% to 0.3%. Because you can't "taste" acidity (it’s a lab measurement), look to your supplier or on the label for a specific percentage as it is one of the best ways to verify that the producer is prioritizing quality.

2. Extraction Method

Cold-pressed (continuous cold-extraction process) within12-24 hours of harvesting ensures low acidity and high quality. Cold pressed means that the oil was extracted using only mechanical pressure without the use of heat or chemicals.

Oils labeled as "Olive Oil," "Pure," or "Light" are typically refined oils that have been treated with heat and solvents, stripping away the flavor and healthy polyphenols.

3. Harvest Date

The presence of a harvest date noted on the bottle label is one of the most reliable indicators of an olive oil's quality. The harvest date determines the quality of the oil and the level of health-related compounds. An early harvest (often starting in October) and the skill and integrity of the producer are what ensures these levels remain high. By checking the harvest date, you ensure you are getting the culinary properties and anti-inflammatory benefits you're paying for. A date within the last 12 months is ideal. The harvest date is a biological timestamp for the birth of your oil.

4. Origin of Oil and Producer

Look for a specific estate or mill rather than broad descriptions like "Product of Italy" or "Blend of EU Oils," which can hide a lack of traceability. Beware of Food Piracy.Oil made in “the hills of Tuscany” does not always mean a true Italian oil. It may refer to where the olives were pressed or bottled not necessarily where grown. Unscrupulous producers buy cheap foreign oil and blend it with local oil and label it Made in Italy. You deserve clarity and confidence in every bottle you buy.

5. Look for Certifications

Seals from independent organizations can verify that the oil has been tested for purity and quality. One of highest certifications is a PDO/DOP (Protected Designation of Origin). It ensures the oil was produced, processed, and prepared in a specific geographical area using recognized methods. PGI/IGP (Protected Geographical Indication) indicates a link between a specific region and the quality of the product.

6. Polyphenols, Antioxidants and Hydroxytyrosol

In recent years, more and people have started looking at extra olive oil not only as a kitchen staple but also as a natural source of powerful health benefits. A benchmark of a quality extra virgin oil is the high level of polyphenols, antioxidants and hydroxytyrosol it contains. These are considered to be bioactive compounds that provide significant health benefits beyond basic nutrition and are considered some of the most effective compounds for heart health. Their anti-inflammatory properties are often compared to the effects of ibuprofen with anti-microbial and anti-viral properties that may have the ability to interfere with the replication of viruses, including those responsible for the common cold and influenza. Current 2026 Dietary Guidance from the American Heart Association (AHA) continues to advocate for extra virgin olive oil as a foundational component of a heart-healthy diet.

High-quality, high-polyphenol olive oil is identified by a peppery taste, fresh green aroma, a recent harvest date (within 12 months) and early-harvest olives. High levels of these bioactive compounds don't just provide health benefits; they are benchmarks of the oil's flavor and longevity.Most commercial extra virgin olive oils have 100-250 mg/kg of polyphenols. Oils considered high-polyphenol might have over 300 mg/kg.

Drizzling extra virgin olive oil over finished dishes or using it in salad dressings is the best way to keep these properties intact. It is a common misconception you should not cook with extra virgin olive oil. Studies have shown that extra virgin olive oil retains a significant portion of its antioxidants even after being heated to typical home cooking temperatures, 248°F – 338°F

(120 °C – 170 °C). This translates to a gentle sauté or sweating vegetables up to the threshold for medium-high heat frying or roasting.

7. Consider the Packaging

Light, heat and air are the enemies of olive oil quality. Always choose oil in dark glass bottles or non-transparent containers to protect it from oxidation. Clear glass allows light to quickly degrade the oil's flavor and healthy polyphenols.

Polyphenols are light-sensitive. Proper packaging and storage prevents the "photoxidation" that destroys these healthy compounds. After your purchase store your oil in a cool place (57 -61°F) but don’t refrigerate. Temperature fluctuations cause condensation and water and oil don’t mix. Store oil in a capped tinted bottle in a cool place out of direct sunlight. Use your oil daily, savoring it as Italians do knowing it contributes to your health and well-being. A good quality extra virgin olive oil is meant to be used within 12-18 months. 

8. Flavor 

A good quality extra virgin olive oil should smell fresh, like green grass, fruit, or herbs. Expect a balance of fruitiness and a pleasant bitterness and upon taste should leave your mouth feeling clean. A high-quality oil will often have a "peppery" finish that causes a slight tingle in the back of the throat; this is a sign of high polyphenol content.

The traditional way Italians judge the quality of their oil is to taste it drizzled on a slice of toasted, unsalted rustic bread. Known as fettunta the "oily slice" (fetta + unta), it is a Tuscan tradition used to to taste and appreciate the peppery, grassy, intense flavor of new-harvest olio nuovo (new oil) in late autumn. A liberal baptism with a good extra virgin olive oil gives fettunta its unique and delicious taste.

To make a Tuscan fettunta take a slice of crusty, rustic Italian-style bread about 1/2 inch thick and lightly toast (I have used the outdoor grill, and in Italy you can buy a tostapane, a device that allows you to toast bread over the flame of your gas range). You can rub the hot toasted bread with the cut sides of a clove of fresh garlic if you like. Then drizzle your slice liberally with extra virgin olive oil. You can sprinkle it lightly with sea salt and/or freshly ground pepper as desired. Bite into the flavor of the oil. The slice can also be served with cured meats, chicken liver spread, tomato salad, or Tuscan white beans.

Profile of Capezzana Extra Virgin Olive Oil 

Harvest

Current - 2025 harvest. 

Producer

Tenuta di Capezzana, the estate farm of the Contini-Bonacossi family near Carmignano NW of Florence in Tuscany. Producing olive oil since the year 804. The natural richness of the soil and the orientation of its groves creates a unique biodiversity, which is directly reflected in the sensory profile and quality of the oil. 

Olives

Made from olives of the Moraiolo and Frantoio varieties, with a small percentage of Pendolino and Leccino.

Harvest and Bottling 

Capezzana extra virgin olive oil is from olives that have been grown, harvested, and bottled at the source, ensuring the highest possible quality. The olives are harvested, often by local workers, placing nets under the trees and using rakes or combs to remove the olives, which are then collected and brought to the mill and pressed within 24 hours of harvesting.

At the estate’s modern mill, the oil is extracted by subjecting the paste to a soft centrifugation. Processing maintains the scents and aromas typical of the Carmignano region in Tuscany. The oil then decants in historic orciaia (terra cotta urns) according to an ancient system that avoids a second centrifugation. Bottling is done entirely by hand.

There is a one to one relationship between the ancient tree stock and the oil - the olives from one tree make one bottle of oil. It's as if each bottle of oil was made especially for you. 

Biological Benefits 

Capezzana organic extra virgin olive oil is both high in concentrations of polyphenols and antioxidants, which contribute its significant health-promoting properties and its sensory profile. Capezzana olive oil typically maintains a total polyphenol count of over 350 mg/kg.

Acidity Profile

Acidity: Low, typically measuring between 0.1% and 0.2%,

Tasting Notes and Sensory Profile

Medium to mild. Bright golden-green color. Well-balanced with fruitiness and delicate to moderate pepperiness. A grassy aroma and a rich flavor of fresh olives with a peppery finish.

Certification and Awards

DOP with organic certification. Gold Medal at the 2025 Los Angeles International Olive Oil Competition (Delicate Intensity). Silver Medal 2024 -  Delicate Blend, Los Angeles International Olive Oil Competition. Gold Award- 2021 NYIOOC World Olive Oil Competition (Medium Intensity).