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Extra Virgin Olive Oil Calories
Cold-pressed, high in antioxidants, monounsaturated 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
14.4mg · 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
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 12.3:1
Above the ideal 4:1 (12.3:1).
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, but its flavor and aroma are most noticeable when used raw. Very prolonged high heat can dull its more delicate sensory qualities.
What is the main difference between extra virgin olive oil and refined olive oil?
Extra virgin olive oil is obtained by mechanical methods with minimal processing, so it retains more of the olive’s natural taste and aroma. Refined olive oil is milder and goes through more processing steps.
Why can extra virgin olive oil feel peppery or slightly burning in the throat?
That sensation is commonly linked to naturally occurring phenolic compounds. It is usually not a sign of spoilage, but a normal sensory trait that varies by olive variety and freshness.
How should extra virgin olive oil be stored?
Keep it tightly closed and away from light, heat, and air. Dark glass or tins help protect quality for longer.
How soon should it be used after opening?
The exact time depends on the product and storage conditions, but freshness gradually declines after opening. For the best flavor, use it regularly rather than letting it sit for a long time.
Does extra virgin olive oil need to be refrigerated?
Usually not; a cool, dark cupboard is enough in most homes. In the fridge it may turn cloudy or partially solidify, which does not mean it has gone bad.
Is extra virgin olive oil suitable for frying?
It can be used, but repeated or very high-heat frying can reduce its flavor quality. It is often better suited to sautéing, roasting, and moderate-heat cooking.
Is it better on salad by itself or combined with other ingredients?
It works well alone, but pairing it with lemon juice, vinegar, herbs, or yogurt-based dressings can improve both flavor and variety. Using it with vegetables may also help the meal make better use of fat-soluble compounds.
Does extra virgin olive oil cause weight gain?
It is not uniquely fattening on its own, but it is very energy-dense because it is pure fat. Adding it freely without noticing portions can raise total energy intake quickly.
Who should be cautious with extra virgin olive oil?
People with gallbladder issues, fat malabsorption, or medically prescribed low-fat diets may need to watch portion size and tolerance. Those sensitive to strong flavors may also prefer smaller amounts at first.
Have another question about Extra Virgin Olive Oil?
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Nutrition data compiled from USDA FoodData Central and scientific sources.