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Pure Olive Oil Calories
Rich in monounsaturated fat, source of vitamin E, antioxidant
CALORIES
GI
POTASSIUM
FIBER
Pure Olive Oil Nutrition Facts
Selected: 100 g
884
KCAL / 100G
Carbs
0g
· 0%
Protein
0g
· 0%
Fat
100g
· 100%
Fiber
0g
Pure Olive Oil 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
Pure Olive Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pure 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 Pure Olive Oil Contain Allergens?
No known major allergens
Which Diets Is Pure 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
Pure Olive Oil Fat Profile
SATURATED
13.8g
MONOUNSATURATED
73.4g
POLYUNSATURATED
10.5g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Foods Similar to Pure Olive Oil
Pure Olive Oil — Frequently Asked Questions
Can pure olive oil be used for everyday cooking?
Yes. It works well for sautéing, roasting and moderate-heat cooking. Avoid letting it smoke, since prolonged overheating can impair flavour and create unwanted breakdown products.
What is the difference between pure olive oil and extra-virgin olive oil?
Extra-virgin olive oil is mechanically produced and usually has a more pronounced olive flavour. Pure olive oil commonly contains refined olive oil blended with virgin olive oil, giving it a milder taste and a more neutral cooking profile.
Why can olive oil taste peppery or slightly bitter?
A peppery throat sensation and mild bitterness can come from naturally occurring phenolic compounds, especially in fresh virgin oils. They are not, by themselves, signs that the oil is spoiled.
What is the best way to store pure olive oil?
Keep it tightly sealed in a cool, dark cupboard away from the hob and direct sunlight. Heat, light and oxygen speed up oxidation, so dark glass or opaque packaging is helpful.
Has olive oil gone bad if it turns cloudy in the fridge?
No. Olive oil may become cloudy or partly solid when chilled, and this does not reliably indicate quality. It should clear again as it returns to room temperature.
Does adding olive oil to a salad have a nutritional benefit?
Yes. Dietary fat helps the body absorb fat-soluble compounds in vegetables, including carotenoids and vitamins A, D, E and K. Pairing olive oil with lemon juice or vinegar can also brighten the flavour.
Is olive oil a good substitute for butter?
It is a useful substitute in many savoury dishes, baking recipes and vegetable preparations. The result will differ when a recipe relies on butter's solid texture or distinctive dairy flavour.
Can frying oil be reused several times?
Repeated heating increases oxidation and degrades flavour and quality. Discard the oil if it has become dark, sticky, unusually foamy, strongly odorous or begins smoking easily.
Is olive oil better before or after a workout?
Olive oil is not a fast source of workout fuel, and a large fatty meal shortly before exercise may feel uncomfortable. It is generally easier to include it in a balanced meal later in the day, alongside protein-rich foods and vegetables.
Should anyone limit pure olive oil?
Olive oil can fit into a balanced diet, but using it freely can make meals much more energy-dense. People whose gallbladder symptoms or digestive discomfort are triggered by fatty foods should seek individual advice from a clinician or dietitian.
Have another question about Pure Olive Oil?
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Nutrition data compiled from USDA FoodData Central and scientific sources.