Olive oil remains one of the most popular products for healthy eating. It is widely available in supermarkets — from basic options to premium brands. However, the differences between types of oil can be significant, so when buying, it is important to pay attention not only to the price but also to the origin and quality of the product.
Main Types of Olive Oil
Extra Virgin Olive Oil Oil from the first cold pressing, considered the highest quality. It has a rich taste and aroma, with acidity up to 0.8%. Suitable for salads, sauces, and finished dishes.
Virgin Olive Oil Also produced mechanically, but has a higher acidity (up to 2%) and a less pronounced flavor.
Olive Oil (refined with added natural oil) A blend of refined and natural oil. It has a more neutral taste, suitable for frying and stewing.
Olive-Pomace Oil Obtained from the residues after the first pressing. This is a more affordable option, often used for frying.
What to Pay Attention to When Buying
- Packaging. It is preferable to choose oil in dark glass bottles or tin containers — they protect the product from light.
- Harvest Date. In EU countries, the year of olive harvest is often indicated (harvest date). It is better to choose a fresher product — up to 1–2 years from the production date.
- Acidity. For Extra Virgin, the level should be low (usually up to 0.8%).
- Origin. The packaging should preferably indicate a single country (e.g., Spain, Italy, Greece, or Portugal), rather than a blend of oils from different EU countries.
- Quality Labeling. Pay attention to PDO/PGI (DOP/IGP) designations — they confirm regional origin and quality control within the EU.
Practical Tips
It is not advisable to buy too large bottles if the oil is used infrequently. After opening, the product gradually loses its aroma and flavor properties, so it is optimal to use it within 2–3 months.
In Latvian supermarkets, you can find both budget and premium options. However, a high price does not always guarantee better quality — it can depend on the brand, packaging, or country of origin.
The optimal approach is to compare the composition, origin, and characteristics of the product, rather than relying solely on price.
Well-chosen olive oil not only enhances the taste of dishes but also becomes an important part of a balanced diet.
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