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Olive oil (raw) Calories
Healthy fat, antioxidant, source of vitamin E
CALORIES
GI
POTASSIUM
FIBER
Olive oil (raw) Nutrition Facts
Selected: 100 g
884
KCAL / 100G
Carbs
0g
· 0%
Protein
0g
· 0%
Fat
100g
· 100%
Fiber
0g
Olive oil (raw) 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 (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Olive oil (raw) 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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Olive oil (raw) 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 (raw) 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 (raw)
Olive oil (raw) — Frequently Asked Questions
When should raw olive oil be added to food?
Add it at serving time or after cooking to preserve its fruity aroma and flavor, especially with extra-virgin olive oil. It works well over vegetables, soups, beans, and salads.
Does olive oil become harmful when heated?
No, olive oil can be used for cooking at appropriate temperatures and for short to moderate cooking times. Avoid letting it smoke and avoid repeatedly reusing oil for high-heat frying, as this promotes oxidation.
Is olive oil spoiled if it turns cloudy or thick in the refrigerator?
No. Cold temperatures can cause natural components in olive oil to crystallize, making it cloudy or thicker; it usually clears again at room temperature.
How should opened olive oil be stored?
Keep it tightly sealed away from heat, light, and air, ideally in a cool, dark cupboard. Dark glass or opaque packaging helps protect flavor and freshness.
Does olive oil help the body absorb nutrients from salad?
Yes. Dietary fat helps the absorption of fat-soluble vitamins such as A, D, E, and K, as well as carotenoids found in vegetables. A little olive oil can therefore make a vegetable-based meal more nutritionally useful.
Is olive oil a better choice than butter?
For everyday use, olive oil is generally preferred because it is rich in unsaturated fats and contains olive-derived phenolic compounds. Portion size still matters, since it is an energy-dense fat.
Is drinking olive oil on an empty stomach especially beneficial?
There is no strong evidence that drinking olive oil alone on an empty stomach offers benefits beyond including it in a balanced meal. For some people, it may cause nausea, indigestion, or loose stools.
Does olive oil reliably cure constipation?
Olive oil may help some people pass stool more comfortably, but it is not a proven stand-alone treatment for constipation. Fluids, fiber-rich foods, and regular movement are more important, and persistent symptoms should be assessed by a clinician.
What foods pair particularly well with raw olive oil?
It pairs well with tomatoes, leafy greens, beans, whole grains, fish, yogurt-based dishes, and bread. Lemon juice or vinegar adds acidity that balances its richness and brightens the overall flavor.
Are all olive oils equally good for using raw?
For raw use, fresh extra-virgin olive oil usually provides the most distinct flavor, often with pleasant fruity, peppery, or slightly bitter notes. Rancid, musty, metallic, or crayon-like smells are signs that the oil is past its best.
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Nutrition data compiled from USDA FoodData Central and scientific sources.