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Extra Virgin Olive Oil Calories
Cold-pressed, antioxidants, healthy fats
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
0.01mg · 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 12.3:1
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 usually best appreciated in dressings and finishing. Prolonged very high heat can dull its more delicate sensory qualities.
Does heating extra virgin olive oil destroy all of its benefits?
No, not all of them. Heat can reduce some sensitive compounds, but the oil does not instantly become “bad”; repeated overheating is the bigger concern.
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 better than clear containers.
How long does extra virgin olive oil stay fresh after opening?
The exact time depends on the product and storage conditions, but freshness gradually declines once opened. For the best flavor, use it regularly rather than leaving it open for long periods.
Should extra virgin olive oil be refrigerated?
Usually no. It may turn cloudy or partially solid in the fridge, which is a normal response to cold and usually reverses at room temperature.
What is the difference between extra virgin olive oil and refined olive oil?
Extra virgin olive oil is minimally processed and keeps more of the olive’s natural taste and aroma. Refined olive oil is more neutral in flavor but undergoes more processing.
Is taking a spoonful of extra virgin olive oil by itself beneficial?
It is not necessary for most people. Using it with meals such as salads, vegetables, legumes, or bread is usually a more practical and balanced way to include it.
What foods pair especially well with extra virgin olive oil?
It works especially well with tomatoes, salads, beans, grilled vegetables, fish, and whole grains. These combinations can improve flavor and may help with the use of fat-soluble compounds in a meal.
Is it healthy to have extra virgin olive oil every day?
It is commonly included in healthy eating patterns, especially Mediterranean-style diets. Still, it is pure fat, so portion awareness matters.
Who should be careful with extra virgin olive oil?
People with gallbladder issues, trouble tolerating fatty foods, or medically prescribed fat restrictions may need to watch the amount. Anyone who gets digestive discomfort should adjust intake to personal tolerance.
Have another question about Extra Virgin Olive Oil?
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Nutrition data compiled from USDA FoodData Central and scientific sources.