Olive Oil Nutrition, Calories, & Benefits Guide

Rich in antioxidants and monounsaturated fats, olive oil is one of the healthiest foods on earth. Greece, Italy, Spain, and other Mediterranean countries have been using it for thousands of years. Those who live in these areas are well-known for their good health and long lives. 

This superfood comes from the fruit of the olive oil tree. Extra virgin varieties are produced by mechanical means that preserve their nutrition value. Olive oil blends and refined olive oil are more accessible but not as nutritious as extra virgin brands. 

As far as olive oil nutrition goes, the high-calorie count can be an issue. Like with everything else, moderation is the key. Just because olive oil is healthy doesn’t mean you should overdo it. 

One tablespoon boasts approximately 120 calories and provides about 14% of the daily recommended fat intake. This makes it ideal for the keto diet. Oleic acid, a naturally occurring fatty acid in olive oil, may suppress hunger and improve appetite control. 

But not all olive oil is created equal. Its health benefits depend largely on its composition, which is influenced by the processing method. 

Today we’re going to discuss the benefits of olive oil and how to choose the best variety. We’ll also cover olive oil nutrition facts and other key aspects. Let’s get into it!

Olive Oil at a Glance 

Archaeological evidence suggests that olive oil has been around for over 8,000 years. Centuries ago, it was used for culinary purposes as well as in religious ceremonies. In some cultures, it was a symbol of wealth. 

Today, extra virgin olive oil (EVOO) is a staple of the Mediterranean diet. In fact, many of the benefits associated with this dietary pattern are attributed to olive oil. Rich in fatty acids, it promotes cardiovascular health and may protect against heart disease. 

This superfood supports healthy aging and may increase life expectancy, points out a 2019 study featured in the journal Foods. 

As the scientists note, people who consume olive oil regularly are at lower risk for diabetes, metabolic syndrome, cardiovascular problems, and even cancer. The monounsaturated fats in olive oil may help prevent stroke, cardiovascular mortality, and early death. 

According to the above study, olive oil consumption may also impact the aging process. It appears to be particularly beneficial for those over 70 years old. Researchers believe that olive oil neutralizes free radicals and may help reduce oxidative stress while protecting against age-related disorders. 

Another theory is that olive oil enhances the taste of vegetables, promoting healthy eating. The fiber and antioxidants in vegetables support digestive health, cardiovascular function, immunity, and more. But that’s not all. 

This food is also loaded with bioactive compounds, such as oleocanthal, tyrosol, terpenoids, and oleic acid. Some of these nutrients boost antioxidant and antimicrobial effects, while others promote mental health, fight inflammation, or ward off diseases. 

All in all, olive oil can be considered one of the best sources of dietary fat. 

Not All Olive Oil Is Created Equal

Unlike much of the olive oil consumed in the U.S., the varieties used in the Mediterranean region are freshly produced. EVOO is unoxidized, boasts a rich flavor, and packs a hefty antioxidant punch. 

Generally, the major olive oil producers, such as Greece and Spain, don’t export their best EVOO. Premium quality olive oil is hard to find and comes with a high price tag. 

The Varieties

The olive oil available in stores comes in several varieties. All varieties are made from olives but through different processing methods. 

• Extra virgin olive oil is produced through mechanical methods with no chemical treatment. It has no more than 0.8% free acidity and makes a healthy addition to salads. This product is made by cold pressing freshly picked olives. 
• Virgin olive oil has about 1.5% acidity. It’s slightly inferior to EVOO and can be used for frying or sautéing. This fat is suitable for cooking, but it works well in salads too. 
• Refined olive oil is usually labeled “olive oil” or “pure olive oil.” It has about 0.3% acidity and lacks the rich flavor and aroma of EVOO. Since it’s quite bland, it can be combined with other oils for extra flavor. 
• Pomace oil is made from the byproducts of EVOO production. It’s the highest processed variety and has low nutritional value. 
• Lampante oil is only suitable for refining or technical use and not for human consumption. It usually comes from bad fruits and lacks nutrients. 
• Light olive oil has the same number of calories as EVOO. However, it’s highly processed and provides fewer nutrients. In general, it’s a good choice for baking, frying, and sautéing. 
• Cold-pressed olive oil is produced without the use of heat. It has a rich flavor and delivers more nutrients than other cold-pressed oils. 

Extra virgin and virgin olive oils are the healthiest varieties. If you’re on a budget, you may use cold-pressed olive oil. It’s not as nutritious as EVOO, but it’s a better choice than pomace or refined varieties. 

Consider using EVOO for salads and raw dishes to fully reap its benefits. Other varieties, such as cold-pressed or refined olive oil, work well in cooked meals.

Olive Oil Nutrition Facts 

The calories in olive oil come from fat. As mentioned earlier, each tablespoon provides nearly 120 calories and 14 grams of fat. You’ll also get small amounts of calcium, iron, potassium, sodium, and other micronutrients. 

In addition to monounsaturated fats, olive oil delivers 13% of the daily recommended intake of vitamin E per tablespoon. This nutrition acts as an antioxidant, stopping the production of free radicals. It also regulates immune function, gene expression, and cell signaling. 

Vitamin E deficiency is uncommon in healthy people, states the National Institutes of Health (NIH). However, it may affect those with Crohn’s disease and other disorders that affect the body’s ability to absorb fat. 

According to the NIH, a diet rich in vitamin E may help prevent heart disease or delay its progression. 

This fat-soluble nutrient inhibits cholesterol oxidation and may suppress the formation of blood clots. Studies indicate that heart disease rates are 30 to 40% lower in people with high intakes of vitamin E. 

Due to its antioxidants effects, this compound may benefit individuals who smoke or live in polluted areas. These risk factors increase free radical production, leading to various health conditions. Vitamin E scavenges oxidative stress and helps repair damaged cells. 

One tablespoon of olive oil also provides 13% of the daily recommended allowance of vitamin K. This fat-soluble nutrient plays a key role in blood clotting and bone health. Only 30 to 40% of it is retained in your body, says the NIH. 

Although vitamin K deficiency is rare, it may affect those with digestive disorders like ulcerative colitis, Crohn’s, and celiac disease. Low levels of this nutrient may increase your risk of osteoporosis, bleeding, and coronary heart disease. 

The Olive Oil Controversy 

Until recently, olive oil was considered one of the best sources of dietary fat. Its fatty acid content (per tablespoon) can be broken down as follows:

• 13.5 grams of total fat 
• 1.9 grams of saturated fat (9% of the daily value)
• 9850 milligrams of monounsaturated fats
• 1421 milligrams of polyunsaturated fats
• 6% omega-3s
• 8% omega-6s

Just one tablespoon delivers nearly 10% of the daily recommended intake of saturated fat. 

As the American Heart Association (AHA) notes, this type of fat should make up no more than 5 to 6% of your daily calories. Replacing it with healthier options may improve your blood lipids and prevent heart disease. 

The research is mixed, though. Pritikin Longevity Center, for instance, states that olive oil isn’t necessarily a healthy choice. Although it’s better than foods rich in saturated and trans fats, it may still increase plaque buildup in the artery walls. 

A 2004 study published in the British Journal of Nutrition assessed the role of several dietary factors in the development of heart disease. 

Surprisingly, heart disease patients had a higher daily intake of monounsaturated fats than the control group. However, they also consumed less fiber, folate, and omega-3s, which may have contributed to their condition. 

According to the Pritikin Longevity Center, olive oil consumption may lead to atherosclerosis and heart disease. This is partly due to its high-fat content and partly due to its high-calorie content.

Heart specialist Robert Vogel, MD reports similar findings. The omega-9 fatty acids in olive oil cause your blood vessels to constrict, damaging their lining and putting you at risk of heart disease. 

These statements are controversial. Although olive oil is rich in fats, it also contains polyphenols, oleic acid, and other heart-healthy compounds. These nutrients fight inflammation, reduce cholesterol levels, and support cardiovascular function. 

Are the Fats in Olive Oil Really Healthy?

Extra virgin olive oil consists largely of unsaturated fats, especially monounsaturated fatty acids. These beneficial compounds keep your heart healthy and promote the formation of new cells. 

The American Heart Association recommends olive oil as a source of monounsaturated fats. Oleic acid, one of the most abundant fatty acids in olive oil, may protect against inflammation. Both monounsaturated and polyunsaturated fats may help decrease your risk of heart disease. 

Omega-3s, for instance, are polyunsaturated fatty acids. As Harvard Health notes, diets rich in omega-3s may help reduce blood pressure and triglyceride levels while increasing good cholesterol. Over time, these nutrients may improve your cholesterol profile and cardiovascular health. 

Olive oil benefits those with arthritis and other rheumatic diseases too. Due to its high content of omega-3s, it may reduce joint inflammation and relieve arthritis symptoms. 

Fish oil is even higher in omega-3s. Cod liver oil, for example, provides more than half of the daily recommended intake of omega-3 essential fats. If you’re not into fish, you can always use a natural Omega 3-6-9 formula like Vintage Balance™. 

The monounsaturated fats in olive oil are just as beneficial. 

A large-scale study has found that replacing just 5% of the energy from saturated fats with energy from monounsaturated fats may reduce all-cause mortality by 13 percent. Mortality rates are about 27% lower in those who swap saturated fats for polyunsaturated fatty acids. 

Furthermore, a diet rich in monounsaturated fats can make weight loss easier. According to a 2015 study in Diabetology and Metabolic Syndrome, these fatty acids may help improve body composition, or fat-to-muscle ratio, and reduce body weight. 

Other studies suggest that going on a diet high in monounsaturated fat may facilitate weight loss in people with diabetes.

Eat Olive Oil for a Longer, Healthier Life 

These findings show that olive oil does more than just protect your heart. It also scavenges oxidative stress, promotes bone health, and aids in weight management. On top of that, it may help prevent diabetes and breast cancer. 

When it comes to olive oil nutrition, this superfood is a great source of fats. Just make sure you enjoy it in moderation as part of a well-rounded diet. If your meals are not based on junk food, adding a few drops of olive oil won’t make too much of a difference. 

Remember to watch your energy intake. Dietary fat, regardless of its type, provides 9 calories per gram. Olive oil is high in fat and can add inches to your waistline if you go overboard. 

If you’re looking to improve your overall health, consider switching to the Mediterranean diet, which relies heavily on olive oil. 

To get leaner, use this oil as part of a ketogenic diet. Add a natural fat-burning formula like our Real Keto Fat Burner or our Real Keto Pre-Workout to the mix to get faster results and keep your energy levels up. 

What’s your favorite way to use olive oil? Do you keep it in your diet when cutting? Leave a comment below and share your experience!