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Extra virgin olive oil Calories
Cold-pressed, antioxidant, healthy fat
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
14.35mg · 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
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
73g
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
Can extra virgin olive oil be used for cooking, or is it only for cold dishes?
It can be used for cooking, including sautéing and roasting at moderate heat. To preserve its flavor and delicate compounds, avoid overheating it for long periods.
Is extra virgin olive oil good for deep-frying?
It can be used occasionally, but prolonged high heat can dull its flavor and aroma. If you fry with it, try not to let it smoke and avoid reusing the same oil many times.
How should extra virgin olive oil be stored?
Light, heat, and air speed up quality loss. Keep it tightly closed in a cool, dark place.
Does extra virgin olive oil need to be refrigerated?
Usually no; a cool cupboard is enough for most homes. In the fridge it may turn cloudy or semi-solid, but it typically clears again at room temperature.
Why does extra virgin olive oil sometimes feel peppery in the throat?
That sensation is often linked to naturally occurring phenolic compounds. A mild peppery finish is usually considered a sign of character rather than a defect.
How is extra virgin olive oil different from refined olive oil?
Extra virgin olive oil is obtained with minimal processing and keeps more of the olive’s natural aroma and flavor. Refined olive oil is usually milder and more neutral, so the best choice depends on how you plan to use it.
What foods pair especially well with extra virgin olive oil?
It works well with vegetables, legumes, soups, grains, bread, and yogurt-based dishes. Adding a little at the end of cooking can make its flavor stand out more.
Does extra virgin olive oil cause weight gain?
No single food causes weight gain on its own; overall energy intake matters most. Because olive oil is very energy-dense, pouring freely can add up quickly.
Is extra virgin olive oil a good choice before or after a workout?
On its own, it is not a quick pre- or post-workout fuel because it contains fat but no carbs or protein. It fits better as part of a balanced meal than as the main workout nutrition.
Who should be careful with extra virgin olive oil?
People with gallbladder issues, fat digestion problems, or reflux may find large amounts uncomfortable. In those cases, smaller portions and personal tolerance are the best guide.
Have another question about Extra virgin olive oil?
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Nutrition data compiled from USDA FoodData Central and scientific sources.