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Olive Oil (Extra Virgin) Calories
Rich in antioxidants, healthy fats, source of vitamin E
CALORIES
GI
POTASSIUM
FIBER
Olive Oil (Extra Virgin) Nutrition Facts
Selected: 100 g
884
KCAL / 100G
Carbs
0g
· 0%
Protein
0g
· 0%
Fat
100g
· 100%
Fiber
0g
Olive Oil (Extra Virgin) 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
Olive Oil (Extra Virgin) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Olive Oil (Extra Virgin) 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 (Extra Virgin) Contain Allergens?
No known major allergens
Which Diets Is Olive Oil (Extra Virgin) 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 (Extra Virgin) Fat Profile
SATURATED
13.8g
MONOUNSATURATED
73g
POLYUNSATURATED
10.5g
Omega 6:3 ratio 12.8:1
Above the ideal 4:1 (12.8:1).
Foods Similar to Olive Oil (Extra Virgin)
Olive Oil (Extra Virgin) — Frequently Asked Questions
Is extra virgin olive oil suitable for cooking?
Yes, it works well for sautéing, roasting, and other moderate-heat cooking. Prolonged very high heat can diminish its flavor and some protective compounds, so avoid letting it smoke heavily.
Why does extra virgin olive oil sometimes feel peppery at the back of the throat?
A mild peppery sensation is associated with phenolic compounds found in fresh, quality extra virgin olive oil. By itself, this sensation does not mean the oil has gone bad.
How should extra virgin olive oil be stored?
Keep it tightly sealed in a cool, dark cupboard away from the stove. Light, heat, and air speed up oxidation and reduce freshness.
How long does extra virgin olive oil last after opening?
For its best flavor and freshness, try to use it within a few months after opening. A flat, waxy, or stale smell and taste can indicate oxidation.
Does extra virgin olive oil solidify in the refrigerator?
It can become cloudy or partly solid when chilled, and this is normal. It usually clears again as it returns to room temperature, so refrigeration is not a reliable purity test.
What is the difference between extra virgin and refined olive oil?
Extra virgin olive oil is mechanically produced and retains more of the olive's natural aroma compounds. Refined olive oil is processed to remove defects, giving it a milder, more neutral flavor.
Why pair extra virgin olive oil with lemon juice or vinegar in a salad?
Acidic ingredients balance the oil's fruity flavor and brighten the overall taste. The oil can also help the body absorb certain fat-soluble compounds from vegetables such as tomatoes, carrots, and leafy greens.
Should extra virgin olive oil be eaten before or after a workout?
By itself, it is not a quick workout fuel because it contains no carbohydrate or protein. It can be part of a balanced meal, such as vegetables and protein after training.
Is drinking extra virgin olive oil at night necessary or especially beneficial?
There is no strong evidence that drinking olive oil alone at night provides a unique health benefit. Using it regularly with meals, vegetables, legumes, or salads is a more balanced habit.
Who should use extra virgin olive oil in moderation?
People trying to reduce overall energy intake should measure it, since even small pours are energy-dense. Those with gallbladder disease, fat-triggered digestive symptoms, or a prescribed medical diet should seek individual advice from a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.