A gut health scientist has shared the key things to look for on the label when shopping for extra virgin olive oil, so that you always get the best stuff.
Nicola Roy Spare Time writer
05:00, 21 Feb 2026
If you want the best quality olive oil, there are a few things on the label you must check(Image: Hleb Usovich via Getty Images)
High-quality olive oil can be so beneficial for your health, and it’s a key part of the popular Mediterranean diet.
The extra virgin type specifically has a host potential advantages – it’s abundant in monounsaturated fats which can reduce inflammation and oxidative stress, according to Healthline.
It’s also loaded with vitamins, with one tablespoon providing an excellent source of vitamins K and E.
However, when you’re scanning the aisles of your local supermarket to purchase a bottle, you’re often faces with many different varieties – making it challenging to determine what will actually be good for your health.
Fortunately, a gut health expert has shared one error you should never make when shopping for olive oil – and that’s forgetting to examine the label, reports the Express.
Olive oil is a key part of the Mediterranean diet(Image: Getty)
Clinical physiologist, TikToker and gut health scientist Jordan Haworth, also known as Mr Gut Health, who has been documenting his Mediterranean diet experience for years, has shared the best way to recognise authentic olive oil on shop shelves.
He suggests there are three key elements to watch for when purchasing genuine olive oil – the first being the most important.
The pro said: “If it says extra virgin, then it’s pretty much guaranteed.”
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Extra virgin means it’s unrefined, so it preserves more of its natural flavour, vitamins, and minerals, and it’s also produced without heat or chemicals. The next thing to consider is where the olive oil comes from, which should be clearly displayed on the label.
Holding up a bottle of the Filippo Berio brand, he said: “Some EVOO, like this one, uses olives from different countries.
“Whilst oil from the one country might be better for traceability, using olives from different countries is fine.”
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The third and final factor to bear in mind is a crucial sentence — typically found on the back of the bottle — which reveals everything you need to know about the production process.
Turning the bottle over and reading from the label, the expert said: “Superior category olive oil obtained directly from olives and solely by mechanical means.
“This ensures that the oil has been extracted properly to preserve its nutrients. And FYI, you can cook with EVOO, and it’s much healthier to use than butter or tallow.”
Dining and Cooking