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Extra virgin olive oil Calories
Rich in monounsaturated fats, contains polyphenols
CALORIES
GI
POTASSIUM
FIBER
Extra virgin olive oil Nutrition Facts
Selected: 100 g
884
KCAL / 100G
Carbs
0g
· 0%
Protein
0g
· 0%
Fat
100g
· 100%
Fiber
0g
Extra virgin olive oil Vitamins & Minerals
Vitamins
Vitamin E
14mg · 93% DV
Vitamin K
60.2µg · 50% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
Minerals
Iron
1mg · 6% DV
Calcium
1mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Extra virgin olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Extra virgin olive oil Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Extra virgin olive oil Contain Allergens?
No known major allergens
Which Diets Is Extra virgin olive oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Extra virgin olive oil Fat Profile
SATURATED
13.8g
MONOUNSATURATED
72.9g
POLYUNSATURATED
10.5g
Omega 6:3 ratio 12.8:1
Above the ideal 4:1 (12.8:1).
Foods Similar to Extra virgin olive oil
Extra virgin olive oil — Frequently Asked Questions
Can extra virgin olive oil be used for cooking?
Yes, it works well for low- to medium-heat sautéing, roasting, and cooking vegetables. Very high heat for long periods can reduce its aroma and some protective compounds.
Why does extra virgin olive oil sometimes make the throat tingle?
A mild peppery throat sensation and bitterness can come from natural phenolic compounds such as oleocanthal. It is commonly associated with a fresh, characterful oil rather than spoilage.
Is olive oil spoiled if it turns cloudy or solid in the refrigerator?
No. Cold temperatures can make some natural components crystallize, causing cloudiness or solidification; the oil usually clears again at room temperature.
How long does extra virgin olive oil stay fresh after opening?
For the best flavor, it is best used within a few months of opening. Keep the cap tightly closed and store it in a cool, dark cupboard to slow oxidation.
What is the best way to store extra virgin olive oil?
Light, heat, and oxygen speed up rancidity. Keep it tightly sealed in a dark bottle or cupboard away from the stove, and do not leave clear bottles in sunlight.
What is the difference between extra virgin and refined olive oil?
Extra virgin olive oil is mechanically extracted and retains more of its distinctive fruity flavor and naturally occurring phenolic compounds. Refined olive oil undergoes further processing and generally has a milder, more neutral taste.
Does adding olive oil to vegetables improve nutrient absorption?
Yes. Adding fat can help the body absorb fat-soluble carotenoids from foods such as tomatoes, carrots, spinach, and peppers, making olive oil a useful addition to salads and vegetable dishes.
Is extra virgin olive oil better before or after a workout?
It is not a fast workout fuel on its own, and larger amounts before exercise may feel heavy because fat digests slowly. It is usually more comfortable as part of a balanced meal after training or away from the session.
Does drinking olive oil at night provide special health benefits?
There is no strong evidence that drinking olive oil alone at night has unique benefits. Its value is more likely to come from using it regularly in place of saturated fats within an overall balanced diet.
Who should limit extra virgin olive oil?
People trying to manage total energy intake should use measured portions because oil is energy-dense. Those with gallbladder problems, fat-triggered digestive symptoms, or diarrhea may also need to reduce the amount based on tolerance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.