High-phenolic olive oil vs extra virgin olive oil: what’s the difference and is it worth it?

Is all olive oil created equal?

Olive oil is often hailed as a superfood, but not all olive oils offer the same health benefits. While extra virgin olive oil (EVOO) is a staple of the Mediterranean diet, a special category known as high-phenolic olive oil is gaining attention for its superior health properties.

Let’s break down the science, benefits and taste differences to see whether high-phenolic olive oil is truly a game-changer.

What’s the difference between extra virgin olive oil and high-phenolic olive oil?

While both types of olive oil come from fresh olives and undergo minimal processing, they differ in polyphenol content, which directly impacts their health benefits and taste.

Are high-phenolic olive oils more beneficial for health?

Yes! The higher polyphenol content in high-phenolic olive oil provides a benefit that’s backed by an EU health claim. 

What is the EU health claim?

The EU health claim 432/2012 states the following:

“Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress.”

But what does this mean in plain English? 

It asserts that the micronutrients found in high-phenolic olive oil (called polyphenols) help protect the fats in your blood (such as cholesterol and triglycerides) from being damaged by harmful molecules. The mechanism that causes this damage is known as oxidative stress.

Oxidative stress occurs when there are too many free radicals (unstable molecules) in your body, that can damage cells, proteins and DNA. When your blood lipids (blood fats) are subject to excessive oxidative stress, they are more likely to stick to artery walls, which can lead to plaque build-up. This plaque build-up causes your arteries to narrow, which in turn raises the risk of heart attacks and strokes.

Polyphenols neutralise the free radicals, preventing this cascade of negative health effects. Free radicals are neutralised, oxidative stress is reduced and your blood fats are protected from damage. In this way, polyphenols act to protect your cardiovascular system. 

Is high-phenolic olive oil worth the extra cost?

Higher polyphenol content
You’d need to consume 10-30x more regular EVOO to get the same polyphenols found in a single serving of high-phenolic olive oil.

More potent health benefits
If you’re using olive oil as a functional food, high-phenolic oil is a better value for its superior therapeutic potential. Oleaphen’s high-phenolic olive oil contains up to 45x more polyphenols than regular extra virgin olive oil, making it one of the most potent options available. 

Limited availability & specialised production
Producing high-phenolic olive oil requires precise harvesting and extraction methods, leading to higher costs but greater potency.

How does the taste of high-phenolic olive oil differ from regular olive oil?

Extra virgin olive oil
Fruity, mild, slightly peppery
Smooth, balanced taste
Easy to drizzle over salads and cooked dishes

High-phenolic olive oil
Bitter, pungent, and peppery - due to high oleocanthal content
Creates a strong burning sensation at the back of the throat (a sign of potency)

Conclusion: which olive oil should you choose?

Choose extra virgin olive oil
If you’re looking for a versatile, everyday oil for cooking and salads

Choose high-phenolic olive oil
You want maximum health benefits
You don’t mind the strong taste in exchange for potent effects
You see olive oil as a functional food, rather than just a cooking ingredient