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Extra virgin olive oil Calories
Cold-pressed, antioxidant, healthy fat
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
14.35mg · 96% DV
Vitamin K
60.2µg · 50% DV
Vitamin A
0.01mg · 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
72.96g
POLYUNSATURATED
10.52g
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, or is it only for cold dishes?
Extra virgin olive oil works well both raw and for moderate-heat cooking. To preserve its flavor and delicate compounds, avoid overheating it for long periods.
How should extra virgin olive oil be stored?
Light, heat, and air gradually reduce its quality. Keep it tightly closed in a cool, dark place.
Can extra virgin olive oil be kept in the fridge?
Yes, but it may turn cloudy or partly solid when chilled. That does not mean it has spoiled; it will return to normal at room temperature.
Is extra virgin olive oil good for frying?
It can be used for occasional shallow frying, but repeated high-heat deep frying is not ideal. Frequent overheating can damage flavor and overall quality.
What is the difference between extra virgin olive oil and refined olive oil?
Extra virgin olive oil is minimally processed and keeps more of the olive’s natural flavor, aroma, and phenolic compounds. Refined olive oil is milder and more neutral, but it loses some of that character during processing.
Does extra virgin olive oil cause weight gain?
It is not uniquely fattening, but it is very energy-dense because it is pure fat. Regularly pouring more than you realize can raise total calorie intake quickly.
Do you need to drink olive oil on an empty stomach for health benefits?
There is no special requirement to take it that way. For most people, it makes more sense as part of meals with vegetables, legumes, fish, or whole grains.
What foods pair especially well with extra virgin olive oil?
It pairs well with salads, cooked vegetables, beans, fish, and grain dishes. Using it with vegetables can also help the absorption of some fat-soluble compounds.
Who should be careful with extra virgin olive oil?
Most people tolerate it well, but those with gallbladder issues, fat malabsorption, or a medically prescribed low-fat diet may need to limit it. Large amounts may also bother some people with reflux.
Does a peppery or slightly bitter taste mean extra virgin olive oil has gone bad?
No, not necessarily. Mild bitterness and a peppery throat sensation are often signs of fresh olive oil, while rancid, musty, or waxy notes are more concerning.
Have another question about Extra virgin olive oil?
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Nutrition data compiled from USDA FoodData Central and scientific sources.