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Olive oil (for cooking) Calories
Healthy fat, antioxidant, Mediterranean cuisine
CALORIES
GI
POTASSIUM
FIBER
Olive oil (for cooking) Nutrition Facts
Selected: 100 g
884
KCAL / 100G
Carbs
0g
· 0%
Protein
0g
· 0%
Fat
100g
· 100%
Fiber
0g
Olive oil (for cooking) Vitamins & Minerals
Vitamins
Vitamin E
14.4mg · 96% DV
Vitamin K
60.2µg · 50% DV
Vitamin A
0.1mg · 0% DV
B1
0mg · 0% DV
Minerals
Iron
1mg · 6% DV
Calcium
1mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Olive oil (for cooking) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Olive oil (for cooking) 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 Olive oil (for cooking) Contain Allergens?
No known major allergens
Which Diets Is Olive oil (for cooking) 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
Olive oil (for cooking) Fat Profile
SATURATED
14g
MONOUNSATURATED
73g
POLYUNSATURATED
11g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Foods Similar to Olive oil (for cooking)
Olive oil (for cooking) — Frequently Asked Questions
Is olive oil safe for cooking, or should it only be used raw?
Yes, it can be used for cooking. It works well for sautéing, roasting, and many everyday dishes, but it is best not to heat it until it smokes heavily.
Is olive oil good for frying?
It can be used for occasional frying, but prolonged very high heat may reduce flavor quality and some beneficial compounds. For routine use, moderate-heat cooking is usually the better fit.
Why does olive oil sometimes taste bitter or smell heavy in the pan?
Overheating can make the flavor harsher and the aroma heavier. Old oil, light exposure, or reusing the same oil multiple times can also contribute.
Can you reuse olive oil after cooking?
You can, but repeated reuse is not ideal. Each reheating cycle can worsen flavor and increase oxidation.
How should olive oil be stored?
Keep it tightly closed in a cool, dark place away from the stove. Heat, light, and air speed up rancidity.
Should olive oil be refrigerated?
Usually no. It may turn cloudy or semi-solid in the fridge, which is not spoilage; it will return to normal at room temperature.
When is olive oil a better choice than butter or sunflower oil?
Olive oil is especially useful in vegetable dishes, legumes, roasted foods, and Mediterranean-style meals. Butter gives a richer dairy flavor, while olive oil adds a fruitier, sometimes peppery note.
What foods pair well with olive oil?
It pairs especially well with vegetables, salads, legumes, and whole grains. Adding it to vegetable-based meals can also help absorption of fat-soluble vitamins.
Is it true that olive oil does not cause weight gain?
No, that is too simplistic. Olive oil can be part of a healthy diet, but it is still pure fat, so portion size matters for total energy intake.
Who should be more careful with olive oil?
People with gallbladder issues, fat-digestion sensitivities, or tightly energy-controlled diets may need to watch portions. For infants and special medical diets, individual advice may also be needed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.