1. Olive Oil Facts
2. Types of Olive Oil
3. Olive Oil Nutritional Value
4. Olive Oil Health Benefits
History and Origin
Olive Oil ( Nutritional value )
Nutritional Value per 13.5 g – 1 Tablespoon
Oil, olive, salad or cooking
|
Nutrient ( Proximate’s )
|
Unit
|
Value
|
Daily Value %
|
|
Energy
|
kcal
|
119
|
%
|
|
Protein
|
g
|
0.00
|
|
|
Total lipid (fat)
|
g
|
13.50
|
%
|
|
Carbohydrate, by difference
|
g
|
0.00
|
|
|
Fiber, total dietary
|
g
|
0.0
|
|
|
Total Sugars
|
g
|
0.00
|
|
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
0
|
|
|
Iron, Fe
|
mg
|
0.08
|
0.4%
|
|
Magnesium, Mg
|
mg
|
0
|
|
|
Phosphorus, P
|
mg
|
0
|
|
|
Potassium, K
|
mg
|
0
|
|
|
Sodium, Na
|
mg
|
0
|
|
|
Zinc, Zn
|
mg
|
0.00
|
|
|
Copper, Cu
|
mg
|
0.000
|
|
|
Manganese, Mn
|
mg
|
0.000
|
|
|
Selenium, Se
|
µg
|
0.0
|
|
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
0.0
|
|
|
Thiamin (B-1)
|
mg
|
0.000
|
|
|
Riboflavin (B-2)
|
mg
|
0.000
|
|
|
Niacin (B-3)
|
mg
|
0.000
|
|
|
Pantothenic acid (B-5)
|
mg
|
0.000
|
|
|
Vitamin (B-6)
|
mg
|
0.000
|
|
|
Folate (B-9)
|
µg
|
0
|
|
|
Vitamin (B-12)
|
µg
|
0.00
|
|
|
Vitamin A, IU
|
IU
|
0
|
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
1.94
|
%
|
|
Beta-Tocopherol
|
mg
|
0.01
|
|
|
Gamma-Tocopherol
|
mg
|
0.11
|
|
|
Delta-Tocopherol
|
mg
|
0.00
|
|
|
Vitamin D
|
IU
|
0
|
|
|
Vitamin K (phylloquinone)
|
µg
|
8.1
|
%
|
|
Lipids
|
|||
|
Saturated Fatty Acids
|
g
|
1.864
|
9.3%
|
|
Monounsaturated Fatty Acids
|
g
|
9.850
|
|
|
Polyunsaturated Fatty Acids
|
g
|
1.421
|
|
|
Cholesterol
|
mg
|
0
|
|
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
|
|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
|
|
Reference Values for Nutrition – National Institutes of Health USA
|
Olive Oil Nutritional Value
IMPROVED METABOLIC HEALTH Extra virgin olive oil (EVOO) improves metabolic health by enhancing insulin sensitivity, regulating blood glucose, and lowering inflammation, primarily driven by its high monounsaturated fat (oleic acid) and polyphenol content. It aids in managing metabolic syndrome, reduces visceral fat, and supports healthy lipid profiles (lowering LDL, raising HDL).
Usage and Types
Extra Virgin Olive Oil (EVOO): This is the highest quality, least processed form, preserving the highest levels of beneficial antioxidants and polyphenols.
Culinary Use: It is excellent for salads, drizzling, and cooking. Contrary to popular belief, its high monounsaturated fat content makes it stable for cooking at moderate to high temperatures.
To maximize health benefits, it is recommended to use olive oil as the primary cooking fat.
- BRAIN HEALTH AND COGNITIVE PROTECTION
Extra virgin olive oil (EVOO) is a powerful, nutrient-dense fat that supports brain health, memory, and cognitive function by reducing inflammation and oxidative stress. Rich in polyphenols and monounsaturated fats, it may protect against Alzheimer's disease and cognitive decline by promoting neurogenesis and clearing toxic amyloid plaques. - GUT HEALTH IMPROVEMENT
Extra virgin olive oil (EVOO) enhances gut health by acting as a prebiotic to nourish beneficial bacteria, increasing microbial diversity, and reducing harmful pathogens like Helicobacter pylori. Its high polyphenol content boosts anti-inflammatory short-chain fatty acids (SCFAs), improves gut barrier integrity, and supports digestive function. - IMPROVED METABOLIC HEALTH
Extra virgin olive oil (EVOO) improves metabolic health by enhancing insulin sensitivity, regulating blood glucose, and lowering inflammation, primarily driven by its high monounsaturated fat (oleic acid) and polyphenol content. It aids in managing metabolic syndrome, reduces visceral fat, and supports healthy lipid profiles (lowering LDL, raising HDL). - SUPPORTS WEIGHT MANAGEMENT
Extra virgin olive oil (EVOO) supports weight management by promoting satiety, reducing cravings, and providing healthy monounsaturated fats that are easier for the body to burn than saturated fats. Studies show that replacing fats like butter with olive oil can lead to significant weight loss and reduced waist circumference. It also helps regulate metabolism and blood sugar, facilitating long-term, sustainable weight control when used in a balanced diet. - BLOOD SUGAR REGULATION
Extra virgin olive oil (EVOO) assists in blood sugar regulation and diabetes management by improving insulin sensitivity, reducing HbA1c, and lowering fasting plasma glucose. Rich in monounsaturated fats (oleic acid) and polyphenols, it slows carbohydrate digestion, prevents blood sugar spikes, and aids weight management, with studies showing a 10 to 16% reduced risk of type 2 diabetes.
- HEART HEALTH AND REDUCED DISEASE RISK
Olive oil, especially extra virgin (EVOO), is a cornerstone of heart-healthy diets, offering significant, scientifically backed protection against cardiovascular disease and premature death. Rich in monounsaturated fats and antioxidants, daily consumption (approx. 1/2 tablespoon) helps lower blood pressure, reduce inflammation, improve cholesterol levels (lowering "bad" LDL), and decrease the risk of stroke and heart attack. - POWERFUL ANTI-INFLAMMATORY PROPERTIES
Extra Virgin Olive Oil (EVOO) is a powerful natural anti-inflammatory, largely due to high levels of oleocanthal, which acts similarly to ibuprofen, and polyphenol compounds that inhibit inflammatory enzymes. It reduces chronic inflammation linked to arthritis, heart disease, and cognitive decline, while protecting joint cartilage and reducing systemic pain. - PACKED WITH POTENT ANTIOXIDANTS
Extra virgin olive oil (EVOO) is a nutrient-dense fat packed with potent antioxidants like polyphenols (oleocanthal), vitamin E, and carotenoids. These compounds combat oxidative stress, reduce chronic inflammation, and protect against heart disease, Alzheimer's, and type 2 diabetes. It is a cornerstone of the Mediterranean diet for longevity and heart health. - ENHANCES BONE HEALTH
Extra virgin olive oil reduces oxidative stress and inflammation, which helps prevent age-related bone loss and strengthens bone mineral density. Rich in polyphenols like oleuropein, it promotes bone formation, increases calcium absorption, and may reduce fracture risk by 51%. - REPAIRS THE SKIN BARRIER
Olive oil, particularly extra virgin, offers significant skincare benefits, acting as a deeply hydrating, antioxidant-rich moisturizer that repairs the skin barrier. It is rich in vitamins E, A, D, and K, as well as fatty acids, which help combat free radicals, reduce inflammation, soothe irritation, and potentially slow down signs of aging like wrinkles.
References
Nutrient Database – USDA (United States Department of Agriculture)
Reference Values for Nutrition – National Institutes of Health USA
Heart health and reduced disease risk - Olive oil, especially extra virgin (EVOO), is a cornerstone of heart-healthy diets, offering significant, scientifically backed protection against cardiovascular disease and premature death. Rich in monounsaturated fats and antioxidants, daily consumption (approx. 1/2 tablespoon) helps lower blood pressure, reduce inflammation, improve cholesterol levels (lowering "bad" LDL), and decrease the risk of stroke and heart attack.
Powerful anti-inflammatory properties - Extra Virgin Olive Oil (EVOO) is a powerful natural anti-inflammatory, largely due to high levels of oleocanthal, which acts similarly to ibuprofen, and polyphenol compounds that inhibit inflammatory enzymes. It reduces chronic inflammation linked to arthritis, heart disease, and cognitive decline, while protecting joint cartilage and reducing systemic pain.
Packed with potent antioxidants - Extra virgin olive oil (EVOO) is a nutrient-dense fat packed with potent antioxidants like polyphenols (oleocanthal), vitamin E, and carotenoids. These compounds combat oxidative stress, reduce chronic inflammation, and protect against heart disease, Alzheimer's, and type 2 diabetes. It is a cornerstone of the Mediterranean diet for longevity and heart health.
Supports weight management - Extra virgin olive oil (EVOO) supports weight management by promoting satiety, reducing cravings, and providing healthy monounsaturated fats that are easier for the body to burn than saturated fats. Studies show that replacing fats like butter with olive oil can lead to significant weight loss and reduced waist circumference. It also helps regulate metabolism and blood sugar, facilitating long-term, sustainable weight control when used in a balanced diet.
Blood sugar regulation - Extra virgin olive oil (EVOO) assists in blood sugar regulation and diabetes management by improving insulin sensitivity, reducing HbA1c, and lowering fasting plasma glucose. Rich in monounsaturated fats (oleic acid) and polyphenols, it slows carbohydrate digestion, prevents blood sugar spikes, and aids weight management, with studies showing a 10 to 16% reduced risk of type 2 diabetes.
Brain health and cognitive protection - Extra virgin olive oil (EVOO) is a powerful, nutrient-dense fat that supports brain health, memory, and cognitive function by reducing inflammation and oxidative stress. Rich in polyphenols and monounsaturated fats, it may protect against Alzheimer's disease and cognitive decline by promoting neurogenesis and clearing toxic amyloid plaques.
Gut health improvement - Extra virgin olive oil (EVOO) enhances gut health by acting as a prebiotic to nourish beneficial bacteria, increasing microbial diversity, and reducing harmful pathogens like Helicobacter pylori. Its high polyphenol content boosts anti-inflammatory short-chain fatty acids (SCFAs), improves gut barrier integrity, and supports digestive function.
Improved metabolic health - Extra virgin olive oil (EVOO) improves metabolic health by enhancing insulin sensitivity, regulating blood glucose, and lowering inflammation, primarily driven by its high monounsaturated fat (oleic acid) and polyphenol content. It aids in managing metabolic syndrome, reduces visceral fat, and supports healthy lipid profiles (lowering LDL, raising HDL).
Enhances bone health - Extra virgin olive oil (EVOO) enhances bone health by reducing oxidative stress and inflammation, which helps prevent age-related bone loss and strengthens bone mineral density. Rich in polyphenols like oleuropein, it promotes bone formation, increases calcium absorption, and may reduce fracture risk by 51%.
Repairs the skin barrier - Olive oil, particularly extra virgin, offers significant skincare benefits, acting as a deeply hydrating, antioxidant-rich moisturizer that repairs the skin barrier. It is rich in vitamins E, A, D, and K, as well as fatty acids, which help combat free radicals, reduce inflammation, soothe irritation, and potentially slow down signs of aging like wrinkles.