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Extra virgin olive oil Calories
Rich in monounsaturated fat and natural 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
14.4mg · 96% 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
Is extra virgin olive oil suitable for cooking?
Yes, it works well for everyday sautéing and other moderate-heat cooking. Prolonged very high heat can diminish its flavor and some beneficial compounds, so it is best not to overheat it unnecessarily.
Why does extra virgin olive oil sometimes make the throat tingle?
A mild peppery sensation or throat tickle is often linked to olive oil phenolic compounds and is not usually a defect. A musty smell, rancid flavor, or waxy aftertaste, however, may indicate deterioration.
How should extra virgin olive oil be stored?
Keep it tightly sealed in a cool, dark cupboard away from the stove. Light, heat, and oxygen speed up oxidation and cause the oil to lose freshness.
Does extra virgin olive oil solidify in the refrigerator?
It may become cloudy or partly solid when chilled, and this alone does not prove anything about authenticity or quality. It will usually clear again as it returns to room temperature.
How soon should opened extra virgin olive oil be used?
For the best flavor, use it regularly and aim to finish an opened bottle within a few months. Loss of its fresh fruity aroma or the development of paint-like, waxy, or stale notes suggests that it has oxidized.
Is extra virgin olive oil a better choice than butter?
Olive oil is mostly rich in monounsaturated fat, whereas butter contains more saturated fat. Replacing some butter with olive oil is consistent with a Mediterranean-style eating pattern.
What foods pair well with extra virgin olive oil?
It pairs especially well with tomatoes, leafy greens, carrots, peppers, beans, and whole grains. Adding oil to vegetables can help the body absorb fat-soluble carotenoids, while lemon or vinegar can brighten the flavor.
Should extra virgin olive oil be eaten before or after exercise?
It is not a fast workout fuel because it contains no carbohydrate and fat digests relatively slowly. Use it as part of a balanced meal, and avoid large amounts immediately before training if rich foods upset your stomach.
Is drinking olive oil before bed necessary?
There is no proven special benefit to drinking olive oil alone at bedtime compared with using it in meals. It can also trigger reflux, nausea, or digestive discomfort in some people.
Who should be cautious with extra virgin olive oil?
Because it is energy-dense, people aiming to manage body weight should be mindful of portions. Those with gallbladder problems, fat-triggered diarrhea, or reflux may also need to adjust intake to their tolerance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.