Nutrition Facts of Extra Virgin Olive Oil: Facts, Calories, and Benefits

The nutritional profile of extra virgin olive oil (EVOO) can be described as calorically dense and high in “healthy fats”. One tablespoon contains 119 calories and 13.5 grams of fat.

Extra virgin olive oil is a cornerstone of the Mediterranean diet, and widely regarded as a healthy choice, despite its high fat content. This is because of its unique profile containing monounsaturated fatty acids, antioxidants, and more.

In this comprehensive guide, we’ll go over the detailed nutrition facts of extra virgin olive oil, each component, and the scientific facts behind them.

Basic Nutrition Facts of Extra Virgin Olive Oil

Extra virgin olive oil is primarily composed of healthy fats, specifically monounsaturated fatty acids (MUFAs). According to the USDA, one tablespoon of extra virgin olive oil contains 119 calories, with 13.5 total grams of fat.

Extra Virgin Olive Oil Nutrition Table

Extra Virgin Olive Oil Fatty Acids and Polyphenols

Extra virgin olive oil (or EVOO) is rich in oleic acid, a monounsaturated fat that contributes to its health benefits. It also contains various polyphenols, such as hydroxytyrosol and oleuropein, which have antioxidant properties.

Olive Oil Fat Content

One tablespoon of olive oil contains approximately 13.5 grams of fat. This can vary based on the type of olive oil (ex. extra virgin, virgin, regular) as well as the producer. The fat in olive oil is mostly monounsaturated fat, which makes up 10 grams of the 13.5. It also contains about 1.5 grams of polyunsaturated fats and 2 grams of saturated fat.

💡 How much fat does extra virgin olive oil have? Olive oil is 100% fat. One tablespoon has about 13.5 grams of fat.

Olive Oil Saturated Fat

One tablespoon of olive oil contains about 2 grams of saturated fat. Extra virgin olive oil is considered heart-healthy due to this low ratio of saturated fat to unsaturated fat. Lower ratios are considered healthier, and linked to a lower risk of cardiovascular disease.

💡 How much saturated fat does extra virgin olive oil have? Olive oil contains about 14% saturated fat. One tablespoon has about 2 grams of saturated fat.

Olive Oil Nutrients

Other nutrients in olive oil (particularly EVOO) include Vitamins E and K, and antioxidants like oleocanthal, hydroxytyrosol, tyrosol, and oleuropein.

Is Olive Oil the Healthiest Vegetable Oil?

Compared to other oils, EVOO has a unique balance of fatty acids and antioxidants. For instance, it has a higher monounsaturated fat content than canola oil and more polyphenols than sunflower oil.

Health Benefits of Extra Virgin Olive Oil

Research highlights several significant health benefits associated with regular EVOO consumption:

•  Cardiovascular Health: The high concentration of monounsaturated fats in extra virgin olive oil helps reduce bad cholesterol (LDL) while maintaining good cholesterol (HDL) levels. The European Food Safety Authority confirms that olive oil polyphenols contribute to protecting blood lipids from oxidative stress.
•  Anti-inflammatory Properties: Extra virgin olive oil contains oleocanthal, a natural compound with anti-inflammatory properties similar to ibuprofen. These properties may help prevent chronic diseases.
•  Brain Health: Compounds in extra virgin olive oil may help prevent the formation of toxic proteins associated with Alzheimer's disease. The Mediterranean diet, rich in EVOO, has been linked to better cognitive function in aging populations.
•  Antioxidant Content: EVOO is rich in antioxidants, particularly vitamin E and polyphenols. These compounds help protect cells from damage caused by free radicals and may reduce the risk of certain cancers.

Is 2 tablespoons of olive oil a day too much?

2 tablespoons of olive oil is not too much, and has even been shown to have health benefits. Specifically extra virgin olive oil, which has anti-inflammatory properties, healthy fats, and a low ratio of saturated fats to unsaturated fats. However, if you are on a strict calorie restriction, the high caloric content of olive oil should be taken into consideration (2 tablespoons contains about 240 calories).

Is it OK to have extra virgin olive oil everyday?

Yes, it’s considered healthy and safe to have extra virgin olive oil every day. This type of oil has many health benefits, which makes it a great addition to your daily diet. However, keep in mind that extra virgin olive oil is high in calories (about 120 calories per tablespoon). 

Maximizing Nutritional Benefits of Extra Virgin Olive Oil

To obtain the maximum nutritional value of extra virgin olive oil, consider these expert-recommended practices:

•  Storage: Store EVOO in a dark, cool place to preserve its nutritional content. The International Olive Council recommends keeping olive oil away from heat and light to prevent degradation of beneficial compounds.
•  Cooking Temperature: While EVOO has a relatively high smoke point (around 190-210°C or 374-410°F), using it at medium temperatures helps preserve its nutritional benefits.

How to Find The Best Quality Olive Oil?

The nutritional benefits of extra virgin olive oil are directly linked to its quality. Choose certified extra virgin olive oil from reputable producers to ensure you're getting the full spectrum of nutritional benefits. Look for these quality indicators:

•  Dark glass bottle or tin container
•  Harvest date within the last 12-18 months
•  Protected Designation of Origin (PDO) or Protected Geographical Indication (PGI) certification when possible