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Extra virgin olive oil Calories
Rich in monounsaturated fat, contains polyphenols
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
0µg · 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
13.81g
MONOUNSATURATED
72.96g
POLYUNSATURATED
10.52g
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?
Yes, it works well for sautéing, roasting, and other moderate-heat cooking. Prolonged very high heat can diminish its delicate flavor and some heat-sensitive compounds.
Why does extra virgin olive oil sometimes make the throat sting?
A peppery throat sensation and mild bitterness are commonly linked to naturally occurring phenolic compounds. This is often a feature of fresh, well-made extra virgin olive oil rather than a defect.
Does olive oil going cloudy or solid in the fridge mean it is fake or spoiled?
No. Cloudiness or partial solidification in cold temperatures can occur naturally and is not a reliable test of purity or quality.
What is the best way to store an opened bottle of extra virgin olive oil?
Keep it tightly sealed in a cool, dark cupboard away from the stove and other heat sources. Light, heat, and oxygen speed up rancidity.
How soon should extra virgin olive oil be used after opening?
Its flavor is usually at its best during the first few months after opening, so use it regularly and check the harvest or best-before date. A smaller dark bottle for daily use can help limit repeated exposure of the main bottle to air.
What does combining extra virgin olive oil with lemon juice do?
Lemon juice brightens the oil's fruity and peppery notes, making a simple dressing taste fresher. The oil also helps the body absorb certain fat-soluble compounds from vegetables such as tomatoes, carrots, and leafy greens.
Is extra virgin olive oil a good substitute for butter?
It can replace butter in many savory dishes and in cold preparations, but it will not provide butter's dairy flavor or identical baking performance. It is especially complementary with vegetables, beans, fish, and salads.
Is extra virgin olive oil a good choice before a workout?
It is not a quick source of fuel on its own, and a large amount close to exercise may slow digestion or feel heavy. It is generally more comfortable as a moderate part of a meal eaten well before training.
Does eating extra virgin olive oil at night cause weight gain?
Eating it at night does not automatically cause weight gain; overall intake and portion habits matter more. Because oil is energy-dense, it is easy to add more than intended to late meals or snacks.
Who should be cautious with extra virgin olive oil?
People with gallbladder disease, or those who get pain, nausea, or diarrhea after fatty foods, may need to limit it and seek individual medical advice. High-fat meals can also worsen reflux symptoms for some people.
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Nutrition data compiled from USDA FoodData Central and scientific sources.