What is Olive Oil? Understanding it for best use in your food
Olive oil is a natural fat extracted from the fruit of the olive tree, scientifically known as Olea europaea, which has been cultivated for thousands of years primarily in the Mediterranean region. Unlike many other oils derived from seeds or nuts, olive oil comes directly from pressing whole olives, making it one of the purest forms of edible oil available. The process begins with harvesting ripe olives, which are then crushed into a paste and pressed to release the oil. This method preserves the oil’s natural flavours, aromas, and nutritional properties without the need for excessive heat or chemicals in high-quality variants.
At its core, olive oil is celebrated for its versatility in the kitchen. It can be used for drizzling over salads, marinating meats, sautéing vegetables, or even baking. Its distinct taste ranges from fruity and peppery to mild and buttery, depending on the variety of olives and the production method. In India, where traditional cooking often involves high-heat methods like frying and tempering spices, olive oil is adapting as a healthier alternative to conventional oils. What sets it apart is not just its culinary appeal but also its composition—rich in healthy fats and antioxidants that contribute to overall well-being. As more Indians explore global cuisines and prioritize health, understanding olive oil becomes essential for making informed choices in daily cooking.
Why is Olive Oil Gaining Popularity in India?
Olive oil’s rise in India is a testament to the country’s evolving dietary habits, driven by increasing health awareness, urbanization, and exposure to international cuisines. Traditionally, Indian kitchens have relied on oils like mustard, sunflower, and coconut, but the shift towards olive oil reflects a broader trend towards wellness-oriented choices. With rising incidences of lifestyle diseases such as diabetes and heart conditions, consumers are seeking options that offer better nutritional profiles without compromising on taste. Olive oil, often dubbed a “superfood,” fits perfectly into this narrative, providing a Mediterranean touch to Indian dishes while aligning with modern health goals.
One key factor fueling this popularity is the growing middle class and their access to information via social media and health influencers. Campaigns highlighting olive oil’s benefits for weight management and skin health have resonated well, especially among urban millennials and Gen Z. Additionally, the influx of imported brands and local adaptations has made it more accessible, appearing in supermarkets, online stores, and even small kirana shops. The COVID-19 pandemic further accelerated this trend, as people focused more on immune-boosting foods, with olive oil’s antioxidant properties gaining spotlight.
In terms of consumption data, the Indian olive oil market has shown remarkable growth. According to recent reports, the market was valued at approximately USD 515.2 million in 2024, with projections to reach USD 1,558.3 million by 2033, growing at a compound annual growth rate (CAGR) of 12.14%. Consumption volumes have also surged, from around 13,000 metric tons in 2021 to an estimated 14,000 metric tons by 2026, marking a steady annual increase of about 1.5%. While palm and soybean oils still dominate overall edible oil consumption—palm oil alone accounted for over 8 million metric tons in 2023—olive oil’s niche is expanding rapidly, particularly in premium segments. This growth persists despite challenges like high import tariffs and price fluctuations due to global supply issues, indicating strong consumer demand. As more households experiment with fusion recipes, like using olive oil in tadkas or salads, its integration into everyday Indian cooking is set to deepen.
Health-Beneficial Nutrients in Olive Oil
Olive oil is packed with a variety of nutrients that make it a standout choice for health-conscious individuals. At the heart of its benefits are its fats, primarily monounsaturated fatty acids (MUFAs), which constitute about 73% of its total fat content. The star among these is oleic acid, a type of MUFA that has been extensively studied for its role in reducing inflammation and improving heart health. Unlike saturated fats found in butter or coconut oil, oleic acid helps lower bad cholesterol (LDL) levels while maintaining or even increasing good cholesterol (HDL), thus supporting cardiovascular function. Research shows that diets rich in MUFAs, like the Mediterranean diet, can decrease the risk of heart disease by up to 30%.
Beyond fats, olive oil is a treasure trove of antioxidants. Polyphenols, such as hydroxytyrosol and oleuropein, are potent compounds that combat oxidative stress by neutralizing free radicals in the body. These antioxidants contribute to anti-inflammatory effects, which can help alleviate conditions like arthritis and even protect against certain cancers. Vitamin E, another key nutrient present in about 1.9 mg per tablespoon, acts as a natural preservative for the oil while benefiting skin health by promoting cell repair and reducing signs of aging. Additionally, olive oil contains small amounts of vitamin K, which aids in blood clotting and bone health.
The health benefits extend to metabolic and neurological areas as well. Regular consumption has been linked to better blood sugar control, making it beneficial for diabetics, as the healthy fats slow down glucose absorption. For brain health, the anti-inflammatory properties may reduce the risk of cognitive decline, with studies suggesting a lower incidence of Alzheimer’s in populations that consume olive oil daily. It’s also gut-friendly, promoting beneficial bacteria and aiding digestion. However, portion control is key, as olive oil is calorie-dense at about 120 calories per tablespoon. When incorporated thoughtfully, its nutrient profile—combining fats, antioxidants, and vitamins—makes it a powerhouse for long-term health, from lowering blood pressure to enhancing immune response.
Types of Olive Oils in India
In India, the olive oil landscape is diverse, catering to a wide range of culinary needs and preferences. With imports primarily from Spain, Italy, and Greece dominating the market, consumers have access to various grades that differ in processing methods, flavour profiles, and uses. The classification is based on factors like acidity levels, extraction techniques, and refinement processes, ensuring options for everything from raw drizzling to high-heat cooking. Extra virgin olive oil stands out for its superior quality, obtained through cold-pressing without chemicals, preserving natural antioxidants and a robust taste. Virgin olive oil follows closely, with slightly higher acidity but similar purity. Refined variants, including extra light and pure olive oil, undergo processing to neutralize flavors and increase smoke points, making them ideal for Indian frying. Pomace olive oil, derived from the residue after initial pressing, is more affordable and suited for everyday use. This variety allows Indians to blend traditional recipes with healthier alternatives, though awareness about authenticity labels like PDO (Protected Designation of Origin) is growing to combat adulteration. As demand rises, local production in states like Rajasthan is emerging, adding a desi twist to this global staple.
Cold-Pressed Extra Virgin Olive Oil
Cold-pressed extra virgin olive oil is the pinnacle of olive oil quality, extracted solely through mechanical means at temperatures below 27°C to retain maximum nutrients and flavors. In India, it’s prized for its low acidity (under 0.8%) and vibrant, fruity taste with hints of grass or pepper, making it perfect for dressings, dips, and light sautéing. This type avoids heat or solvents, preserving polyphenols and vitamins that offer anti-inflammatory benefits. However, its lower smoke point (around 190-210°C) means it’s not ideal for deep-frying, but it excels in enhancing salads or finishing dishes. Brands import it from Mediterranean regions, ensuring authenticity for health enthusiasts seeking the best olive oil in India.
Extra Light Olive Oil
Extra light olive oil is a refined variant, processed to remove strong flavors and colors, resulting in a mild, neutral taste that’s versatile for everyday Indian cooking. It has a higher smoke point (up to 240°C), making it suitable for frying, baking, and stir-fries without burning. While it retains some monounsaturated fats, the refinement reduces antioxidants compared to virgin types. In India, it’s popular among those transitioning from traditional oils, as it blends seamlessly with spices. Affordable and widely available, it’s one of the best cooking oils in India for high-heat methods, offering a lighter calorie profile than ghee or butter.
Pomace Olive Oil
Pomace olive oil is extracted from the olive pulp residue (pomace) after the first pressing, using solvents and heat, then refined for edibility. It’s the most economical option in India, with a neutral flavor and high smoke point (around 230°C), ideal for deep-frying and bulk cooking like in restaurants. Though it has fewer antioxidants than extra virgin, it still provides healthy MUFAs for heart health. Often blended with virgin oil for better taste, it’s gaining traction as a budget-friendly healthy olive oil alternative, especially for large families or commercial use.
Best Olive Oil Brand in India
When it comes to selecting the best olive oil in India, Jivo Wellness emerges as a frontrunner, blending quality, affordability, and innovation to meet the diverse needs of Indian consumers. Founded with a vision to promote healthier lifestyles through superior edible oils, Jivo Wellness has carved a niche since its inception by focusing on imported, high-grade olive oils from renowned producers in Spain and Italy. The brand emphasizes purity and sustainability, ensuring their products are free from harmful additives and sourced ethically. What sets Jivo apart is its commitment to adapting olive oil for Indian palates—recognizing that traditional cooking involves bold spices and high temperatures, they’ve curated variants that withstand these without losing nutritional value.
Jivo Wellness isn’t just about olive oil; it’s a holistic wellness brand that extends to canola oils and health drinks, but their olive oil lineup is particularly noteworthy. With a strong emphasis on heart health, their oils are rich in monounsaturated fats that align with dietary recommendations from nutritionists. Customer reviews often highlight the brand’s reliability, with many praising the light texture and authentic flavors that enhance everything from dal tadka to grilled veggies. In a market flooded with options, Jivo stands out for its transparent labeling, including details on origin and pressing methods, which builds trust among health-conscious buyers. Their packaging, often in tins or bottles that preserve freshness, adds to the appeal.
The brand’s growth story is inspiring—starting from humble beginnings, Jivo has expanded distribution across major e-commerce platforms like Amazon and BigBasket, as well as offline stores, making premium olive oil accessible even in tier-2 cities. Positive feedback on platforms like Reddit and Quora underscores its value for money, with users noting how it outperforms generic brands in taste and health benefits. Jivo also invests in education, running campaigns on social media about the benefits of switching to olive oil best for healthy cooking, which has helped demystify the product for first-time users. Environmentally, they promote recyclable packaging and sustainable sourcing, appealing to eco-aware millennials.
Moreover, Jivo’s innovation shines through in their product diversification, offering not just standard olive oils but specialized ones like extra light for daily use. This adaptability has earned them accolades, including high ratings in independent lab tests for purity. For families seeking the best cooking oils in India, Jivo provides a balanced option that’s neither too pricey nor compromising on quality. Their customer service, with responsive support for queries, further enhances loyalty. In essence, Jivo Wellness represents the fusion of global standards with local relevance, making it a go-to brand for anyone aiming to incorporate healthy olive oil into their routine. With consistent quality and a focus on wellness, Jivo is poised to lead the olive oil revolution in India for years to come.
Jivo’s Cold-Pressed Extra Virgin Olive Oil
Jivo’s Cold-Pressed Extra Virgin Olive Oil is a premium offering, sourced from select Spanish olives and extracted without heat to lock in natural goodness. Ideal for drizzling over salads or as a finishing oil, it boasts a rich, fruity aroma and low acidity for maximum health benefits. This variant is packed with antioxidants, making it the olive oil best for healthy cooking in raw or low-heat applications.
Jivo’s Extra Light Olive Oil
For versatile everyday use, Jivo’s Extra Light Olive Oil shines with its refined, mild flavor that complements Indian spices perfectly. With a high smoke point, it’s perfect for frying and roasting, retaining essential fats while being light on the palate. As one of the best cooking oils in India, it supports heart health without overpowering dishes.
Jivo’s Pomace Olive Oil
Jivo’s Pomace Olive Oil provides an affordable yet nutritious option, refined from olive residue for a neutral taste suited to high-volume cooking. It’s durable under heat, making it great for deep-frying, and still offers monounsaturated fats for wellness. This healthy olive oil is a smart choice for budget-conscious households seeking quality.
Conclusion
Olive oil has firmly established itself as a cornerstone of healthy cooking in India, blending global health trends with the vibrant flavors of Indian cuisine. Its rise, fueled by growing health awareness and a shift towards premium, nutrient-rich oils, underscores its appeal across urban kitchens. With impressive consumption growth—reaching 14,000 metric tons by 2026—and a market set to hit USD 1.5 billion by 2033, olive oil is no longer a luxury but a viable choice for everyday meals. The health benefits, from heart-protective monounsaturated fats to antioxidant-rich polyphenols, make it a standout among cooking oils, offering benefits like reduced inflammation and better metabolic health.
Among the types available, cold-pressed extra virgin olive oil excels for its purity and robust flavor, ideal for dressings, while extra light and pomace variants cater to high-heat Indian cooking, ensuring versatility. Jivo Wellness, with its commitment to quality and affordability, leads the market by offering products tailored to Indian needs, from their antioxidant-packed extra virgin to their budget-friendly pomace oil. Choosing the best olive oil in India means balancing taste, health, and practicality, and brands like Jivo make this easier with their trusted range. As you explore healthy olive oil options, incorporating these into your diet can elevate both flavor and well-being, making every meal a step towards a healthier lifestyle.