Extra Virgin Olive Oil

By Nikola · Precision Nutrition L1 · Updated 4 November 2026

Extra virgin olive oil is olive juice separated from the fruit by mechanical means only, with no refining. Per 100 g it is pure fat (884 kcal), about three quarters of it monounsaturated oleic acid, plus vitamin E, vitamin K and the polyphenols that refined oils lose. One tablespoon (13.5 g) gives about 119 kcal, so it is worth measuring rather than pouring.

Nutrition per 100 g

Nutritivo	Per 100 g	Per tablespoon (13.5 g)
Energía	884 kcal	119 kcal
Fat, total	100 g	13.5 g
Monounsaturated fat	73.0 g	9.9 g
of which oleic acid (18:1)	71.3 g	9.6 g
Polyunsaturated fat	10.5 g	1.4 g
of which linoleic acid, omega-6 (18:2)	9.8 g	1.3 g
of which alpha-linolenic acid, omega-3 (18:3)	0.8 g	0.1 g
Saturated fat	13.8 g	1.9 g
Protein, carbohydrate, fibre, cholesterol	0	0
Vitamina E (alfa-tocoferol)	14.4 mg	1.9 mg (about 15-17% of the EFSA adequate intake)
Vitamina K (filoquinona)	60.2 µg	8.1 µg (about 12% of the EFSA adequate intake)
Sodio	2 mg	0.3 mg

Data: USDA FoodData Central, SR Legacy, “Oil, olive, salad or cooking” (FDC 171413), checked 2026-10-22. USDA does not separate extra virgin from other olive oils in this record, so the fat profile and vitamins are averages; polyphenols are not listed at all, because they vary from oil to oil. Percentages use the EFSA adequate intakes for adults: vitamin E 11 mg (women) and 13 mg (men), vitamin K 70 µg. The three fat groups do not add up to 100 g because glycerol and minor compounds are counted in the total.

What makes it different from other oils

The fat profile. Most of the fat is oleic acid, a monounsaturated fat. It is less prone to oxidation than the polyunsaturated fats that dominate sunflower or maíz oil, which is one reason olive oil keeps well and handles heat better than its smoke point suggests (more on that below).

The polyphenols. Hydroxytyrosol, tyrosol and their bound forms (such as oleuropein derivatives) give good extra virgin oil its bitterness and the peppery catch at the back of the throat. They survive in extra virgin oil because it is not refined; refined “olive oil” and “olive pomace oil” keep very little. The amount differs a lot between oils, depending on the olive variety, how ripe the fruit was and how fresh the oil is.

The grade is a legal definition. In the EU, “extra virgin” means a virgin oil with free acidity of no more than 0.8% and no sensory defects, under the marketing rules in Commission Delegated Regulation (EU) 2022/2104. “Virgin” allows up to 2%. Anything sold as plain “olive oil” is a blend of refined and virgin oil.

What the evidence says

• The one authorised EU health claim. Under Regulation (EU) No 432/2012, an olive oil may say that “olive oil polyphenols contribute to the protection of blood lipids from oxidative stress” only if it contains at least 5 mg of hydroxytyrosol and its derivatives per 20 g of oil, with the effect linked to a daily intake of 20 g (about 1 1/2 tablespoons). EFSA assessed the evidence in 2011. Many supermarket oils do not reach that level and do not carry the claim.
• Replacing saturated fat. EFSA also accepts that replacing saturated fats with unsaturated fats in the diet helps maintain normal blood cholesterol. Olive oil in place of butter fits that pattern; olive oil added on top of everything else does not.
• The Mediterranean pattern. In the PREDIMED trial (Estruch et al., New England Journal of Medicine, 2018), people at high cardiovascular risk who followed a Mediterranean diet with about a litre of extra virgin olive oil per week had fewer major cardiovascular events than a control group advised to cut fat. The trial tested the whole diet, not the oil alone, so it supports olive oil as part of a pattern, not as a supplement.

Smoke point and cooking

Smoke point is the temperature at which an oil starts to smoke visibly, and published figures for extra virgin olive oil vary widely because they depend on acidity and freshness. It is also a poor guide to how an oil behaves in the pan. In a 2018 laboratory study (De Alzaa, Guillaume and Ravetti, Acta Scientific Nutritional Health), oils were heated to 240°C and held at 180°C for 6 hours; extra virgin olive oil produced the lowest level of harmful polar compounds of the oils tested, and smoke point did not predict which oils held up best. Oxidative stability and the share of polyunsaturated fat were better predictors.

In practice: sautéing, roasting and oven baking at normal home temperatures are fine with extra virgin oil. If it smokes, the pan is too hot for any oil. Some of the aroma and polyphenols are lost with long heating, so keep your best bottle for finishing.

Glycemic index

Olive oil has no glycemic index: it contains no carbohydrate and does not raise blood sugar. Adding it to a meal with bread or pasta can slow how fast the meal is digested.

Ayurveda: olive oil in the traditional system

Olive oil is not an Indian oil, so classical Ayurvedic texts do not describe it, but modern Ayurvedic teachers do. In Usha and Vasant Lad’s food guidelines olive oil is favourable for Vata and Pitta and on the list to avoid for Kapha, which is advised to use oils in small amounts in general. This is a traditional view, not a clinical finding.

Risks and who should be careful

• Energy. At 119 kcal per tablespoon it adds up quickly. If you are trying to lose weight, measure it.
• Vitamin K and warfarin. Olive oil contains vitamin K. People on warfarin or other vitamin K antagonists are usually advised to keep vitamin K intake steady rather than avoid it; talk to your doctor before big changes.
• Old or badly stored oil. Oil exposed to light, heat and air goes rancid. It is not dangerous in small amounts, but the flavour and the polyphenols are gone.

How to choose, store and use it

• Read the grade: “extra virgin” on the label. “Light”, “pure” or plain “olive oil” are refined blends.
• Look for a harvest date (optional on EU labels, but good producers show it) and use the oil within about a year of it. The best-before date alone says little.
• Dark glass or tin, not clear bottles on a bright shelf.
• Taste it: fruity, a little bitter, peppery. Musty, greasy or “crayon” flavours mean a tired or defective oil.
• Store closed, away from the stove and the window, at room temperature. The fridge is not needed; it makes the oil cloudy, which clears again when it warms.
• Use: salads, cooked beans and lentils, roasted vegetables, soups finished with a spoon of oil, and everyday cooking at moderate heat.

Pairings and swaps

It pairs with lemon, ajo, Tomates, beans and anything roasted. Fat also helps you absorb the fat-soluble carotenoids in tomatoes and zanahorias. Swap: rapeseed (canola) oil is a cheaper neutral oil with more omega-3; butter has more saturated fat and should be the occasional choice, not the default.

Dishes to try

• Red lentil soup with lemon
• Classic hummus
• Roasted Mediterranean vegetables

Related entries

• Grasas de alta calidad
• Which foods reduce inflammation naturally?
• Tomates – lycopene is absorbed better with oil
• Mediterranean diet for beginners
• Mediterranean diet
• Olives per 100 g
• Monounsaturated fat: foods per 100 g
• Polyphenols: foods and what the evidence says
• vitamina e

FAQ

How many calories are in a tablespoon of olive oil?

About 119 kcal per tablespoon (13.5 g), from USDA data. A teaspoon (4.5 g) is about 40 kcal.

Can you fry with extra virgin olive oil?

Yes, at normal home cooking temperatures. Lab tests show it is one of the more stable oils under heat because it is mostly monounsaturated and contains antioxidants. If any oil smokes, turn the heat down.

Is extra virgin healthier than regular olive oil?

The fat profile and calories are almost the same. The difference is the polyphenols and flavour: extra virgin keeps them, refined oil loses most of them.

How much olive oil a day?

There is no official target. The EU health claim is based on 20 g a day (about 1 1/2 tablespoons) of a high-polyphenol oil; in PREDIMED it was more, as part of a whole Mediterranean diet. Use it to replace butter and other fats rather than adding it on top.

Does olive oil go off?

Yes. Light, heat and air break it down. Use an opened bottle within a few months and buy sizes you will finish.

Sources

1. USDA FoodData Central, SR Legacy: Oil, olive, salad or cooking (FDC 171413). fdc.nal.usda.gov
2. Commission Regulation (EU) No 432/2012, list of permitted health claims (olive oil polyphenols; replacement of saturated fat). EUR-Lex
3. EFSA NDA Panel (2011). Scientific Opinion on the substantiation of health claims related to polyphenols in olive and protection of LDL particles from oxidative damage. EFSA Journal 9(4):2033. efsa.europa.eu
4. Commission Delegated Regulation (EU) 2022/2104 on marketing standards for olive oil.
5. Estruch R. et al. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine 378:e34.
6. De Alzaa F., Guillaume C., Ravetti L. (2018). Evaluation of chemical and physical changes in different commercial oils during heating. Acta Scientific Nutritional Health 2(6):2-11. actascientific.com
7. EFSA Dietary Reference Values (vitamin E, vitamin K). efsa.europa.eu
8. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.