Olive Oil Nutrition Facts, Calories, and Top 13 Health Benefits

Is Olive Oil Good for You?

Olive oil is a staple of the Mediterranean diet and has been widely recognized for its numerous health benefits. It is rich in monounsaturated fatty acids (MUFAs), particularly oleic acid, which has been shown to reduce inflammation and improve cardiovascular health (Guasch-Ferré et al., 2014). Olive oil also contains powerful antioxidants called polyphenols, which help protect against oxidative stress and chronic diseases (Gorzynik-Debicka et al., 2018). Studies have demonstrated that regular consumption of olive oil can lower the risk of heart disease, stroke, and certain types of cancer (Schwingshackl & Hoffmann, 2014).

This comprehensive article will delve into the world of olive oil nutrition, exploring topics such as 13 peer-reviewed health benefits of olive oil, olive oil nutrition facts, olive oil risks, and side effects, olive oil substitutes, popular olive oil diets, olive oil storage tips, 9 unique olive oil home remedies, olive oil and weight management, and olive oil for health conditions. The article contains the latest information as of July 2024.

13 Peer-reviewed Health Benefits of Olive Oil

Olive oil is a true superfood, offering a wide array of scientifically proven health benefits. Each of the following health benefits has been fact-checked and backed by reputable scientific publications, ensuring that you can trust the information provided.

1. Promotes Heart Health

Olive oil is known for its cardioprotective properties, largely due to its high content of MUFAs and polyphenols. A meta-analysis published in the American Journal of Clinical Nutrition found that consuming 25 ml (about 2 tablespoons) of olive oil daily can reduce the risk of cardiovascular disease by 13% and the risk of coronary heart disease by 17% (Schwingshackl & Hoffmann, 2014).

2. Lowers Blood Pressure

The high content of oleic acid in olive oil has been shown to help lower blood pressure. A study published in the journal Clinical Nutrition demonstrated that consuming 30 ml (about 2 tablespoons) of extra virgin olive oil daily for 3 months significantly reduced systolic blood pressure in individuals with hypertension (Moreno-Luna et al., 2012).

3. Reduces Inflammation

Olive oil contains potent anti-inflammatory compounds, such as oleocanthal, which can help reduce chronic inflammation throughout the body. A study published in the Journal of Nutritional Biochemistry found that consuming 40 ml (about 2.7 tablespoons) of extra virgin olive oil daily for 12 weeks significantly reduced markers of inflammation, such as C-reactive protein and interleukin-6, in healthy adults (Fitó et al., 2007).

4. Improves Brain Function

The polyphenols in olive oil, particularly oleocanthal, have been shown to have neuroprotective properties. A study published in the journal ACS Chemical Neuroscience demonstrated that oleocanthal can reduce the accumulation of beta-amyloid plaques, a hallmark of Alzheimer’s disease, in the brain (Pitt et al., 2009).

5. Supports Weight Management

Despite being calorie-dense, olive oil may actually support weight management when consumed in moderation as part of a balanced diet. A study published in the journal Lancet Diabetes & Endocrinology found that individuals who consumed a Mediterranean diet supplemented with extra virgin olive oil lost more weight and had a greater reduction in waist circumference compared to those following a low-fat diet (Estruch et al., 2018).

6. Enhances Bone Health

Olive oil contains beneficial compounds, such as oleuropein, that may help improve bone health and reduce the risk of osteoporosis. A study published in the Journal of Clinical Endocrinology & Metabolism showed that consuming a Mediterranean diet rich in olive oil for 2 years significantly increased bone mineral density in elderly individuals (Fernández-Real et al., 2012).

7. Improves Digestive Health

The MUFAs in olive oil can help improve digestive health by reducing inflammation in the gut and promoting the growth of beneficial gut bacteria. A study published in the journal Nutrients found that consuming a diet rich in olive oil for 12 weeks significantly improved gut microbiome diversity and reduced symptoms of irritable bowel syndrome (IBS) (Martín-Peláez et al., 2017).

8. Reduces Risk of Type 2 Diabetes

Olive oil may help reduce the risk of developing type 2 diabetes by improving insulin sensitivity and glucose metabolism. A study published in the journal Diabetes Care demonstrated that individuals who consumed a Mediterranean diet supplemented with extra virgin olive oil had a 40% lower risk of developing type 2 diabetes compared to those following a low-fat diet (Salas-Salvadó et al., 2011).

9. Supports Skin Health

The antioxidants and anti-inflammatory compounds in olive oil can help promote skin health and protect against premature aging. A study published in the journal PLOS ONE found that applying olive oil topically to the skin after sun exposure significantly reduced the formation of wrinkles and improved skin elasticity (Latreille et al., 2012).

10. Enhances Hair Health

Olive oil can also benefit hair health by moisturizing the scalp and hair shaft, preventing breakage, and promoting a healthy shine. A study published in the International Journal of Trichology showed that applying a mixture of olive oil and coconut oil to the hair before washing can significantly reduce protein loss and improve the overall appearance of the hair (Rele & Mohile, 2003).

11. May Help Prevent Cancer

Some studies suggest that the polyphenols in olive oil may have anti-cancer properties. A meta-analysis published in the International Journal of Cancer found that consuming the highest levels of olive oil was associated with a 34% lower risk of breast cancer and a 30% lower risk of colorectal cancer compared to consuming the lowest levels (Psaltopoulou et al., 2011).

12. Supports Immune Function

The anti-inflammatory and antioxidant properties of olive oil may help support immune function and protect against infectious diseases. A study published in the journal Nutrition showed that consuming 3 tablespoons of extra virgin olive oil daily for 3 weeks significantly increased the production of immune cells called T-lymphocytes and improved their ability to fight off infections (Yaqoob et al., 1998).

13. May Improve Longevity

The various health benefits of olive oil, combined with its role in the Mediterranean diet, may contribute to improved longevity. A study published in the journal BMJ found that individuals who consumed a Mediterranean diet supplemented with extra virgin olive oil had a 62% lower risk of all-cause mortality compared to those following a low-fat diet (Guasch-Ferré et al., 2020).

Olive Oil Nutrition Facts

The numerous health benefits of olive oil can be attributed to its impressive nutrient profile, as analyzed in detail below:

Olive Oil Nutrition Table

The following table provides an overview of the key nutrients found in olive oil, both per serving (1 tablespoon, 13.5g) and per 100 grams, along with the percentage of the Daily Recommended Intake (DRI) for each nutrient:

How many calories are in olive oil?

One tablespoon (13.5 grams) of olive oil contains approximately 119 calories, which represents 6% of the daily recommended intake (DRI). Per 100 grams, olive oil provides 884 calories, accounting for 44% of the DRI. To burn off the calories consumed in one tablespoon of olive oil, an individual would need to engage in moderate-intensity exercise, such as brisk walking, for about 25 minutes.

How much protein is in olive oil?

Olive oil does not contain any protein. Both per serving (1 tablespoon, 13.5g) and per 100 grams, the protein content of olive oil is 0 grams, representing 0% of the DRI.

How many carbs are in olive oil?

Olive oil does not contain any carbohydrates. Both per serving (1 tablespoon, 13.5g) and per 100 grams, the carbohydrate content of olive oil is 0 grams, representing 0% of the DRI.

How much fat is in olive oil?

Olive oil is a pure fat source, primarily consisting of healthy monounsaturated fatty acids (MUFAs). One tablespoon (13.5 grams) of olive oil contains 13.5 grams of total fat, which represents 17% of the DRI. Per 100 grams, olive oil provides 100 grams of total fat, accounting for 128% of the DRI. The following table breaks down the fat content in olive oil:

Is olive oil high in cholesterol?

Olive oil does not contain any cholesterol. Both per serving (1 tablespoon, 13.5g) and per 100 grams, the cholesterol content of olive oil is 0 milligrams, representing 0% of the DRI.

Minerals in olive oil

Olive oil contains trace amounts of several essential minerals. The following table highlights the key minerals found in olive oil and their associated health benefits:

While olive oil does contain small amounts of iron, potassium, and calcium, the quantities are negligible and do not contribute significantly to the daily recommended intake of these minerals.

Vitamins in olive oil

Olive oil contains several important vitamins, particularly vitamin E. The following table showcases the key vitamins found in olive oil and their associated health benefits:

Olive oil is a good source of vitamin E, providing 13% of the DRI per serving. Vitamin E acts as a powerful antioxidant, helping to protect cells from oxidative damage and supporting skin and immune health. Olive oil also contains a notable amount of vitamin K, which is crucial for proper blood clotting and bone metabolism.

Olive Oil Risks and Side Effects

While olive oil is generally considered a safe and healthy food, some individuals may experience intolerances, sensitivities, or allergies to olive oil or its components. Olive oil allergies are rare but can cause symptoms such as itching, hives, difficulty breathing, or anaphylaxis in severe cases. Individuals with a known allergy to olives or other tree nuts should exercise caution when consuming olive oil and consult with a healthcare professional.

Some people may also experience digestive discomfort after consuming large amounts of olive oil, particularly if they are not accustomed to a high-fat diet. Symptoms may include bloating, diarrhea, or abdominal pain. To minimize these side effects, it is recommended to introduce olive oil gradually into the diet and consume it in moderation.

Another potential concern with olive oil is its high calorie content. As a pure fat source, olive oil contains approximately 119 calories per tablespoon (13.5 grams). While the fats in olive oil are primarily healthy monounsaturated and polyunsaturated fats, consuming excessive amounts can still contribute to weight gain. It is essential to use olive oil in moderation and factor its calorie content into overall daily energy intake.

To ensure the best quality and minimize the risk of adulteration or contamination, it is crucial to purchase olive oil from reputable sources and store it properly in a cool, dark place away from heat and light. Olive oil can become rancid over time, leading to an unpleasant taste and potential health risks. Regularly check the expiration date and discard any olive oil that has developed an off-odor or taste.

Debunking myths about olive oil

Myth: Heating olive oil destroys its health benefits.
Fact: While heating olive oil can cause some degradation of its polyphenol content, the primary fatty acids (MUFAs and PUFAs) remain stable at normal cooking temperatures. In fact, studies have shown that the antioxidant capacity of olive oil can actually increase when heated to moderate temperatures (Pellegrini et al., 2001).

Myth: Light olive oil is lower in calories and healthier than regular olive oil.
Fact: Light olive oil refers to the color and flavor of the oil, not its calorie content or nutritional value. Light olive oil undergoes more processing and refinement, which can result in a lower polyphenol content compared to extra virgin olive oil. All types of olive oil contain the same amount of calories and fat per serving.

Olive Oil Substitutes

For individuals who cannot consume olive oil due to allergies, intolerances, or dietary preferences, there are several olive oil substitutes available. The following table compares the nutritional content of common olive oil substitutes:

Avocado Oil: Avocado oil is a nutrient-dense alternative to olive oil, boasting a similar fatty acid profile with high levels of monounsaturated fats. It has a high smoke point, making it suitable for cooking at higher temperatures. Avocado oil also contains beneficial plant compounds, such as lutein and zeaxanthin, which support eye health. However, avocado oil tends to be more expensive than olive oil and may have a slightly different flavor profile.

Coconut Oil: Coconut oil is a popular alternative to olive oil, particularly for those following a ketogenic or paleo diet. It is rich in medium-chain triglycerides (MCTs), which are rapidly absorbed and metabolized by the body. Coconut oil has a high smoke point and can add a unique flavor to dishes. However, coconut oil is also high in saturated fats, which may raise LDL (“bad”) cholesterol levels in some individuals.

Grapeseed Oil: Grapeseed oil is a light, neutral-tasting oil that is rich in polyunsaturated fatty acids (PUFAs), particularly linoleic acid. It has a high smoke point, making it ideal for high-heat cooking methods like frying or sautéing. Grapeseed oil also contains antioxidants called proanthocyanidins, which may help reduce inflammation. However, grapeseed oil is lower in monounsaturated fats compared to olive oil and may not provide the same cardiovascular benefits.

Popular Olive Oil Diets

How to add olive oil safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available olive oil-friendly diet options:

1. Mediterranean Diet
2. DASH Diet
3. Ketogenic Diet
4. Paleo Diet

The Mediterranean Diet is a well-balanced eating plan that emphasizes whole foods, including olive oil, fish, vegetables, and whole grains. This diet has been shown to reduce the risk of heart disease, diabetes, and certain cancers. While the Mediterranean Diet can be more expensive and time-consuming to follow, its long-term health benefits make it a popular choice.

The DASH Diet (Dietary Approaches to Stop Hypertension) focuses on reducing sodium intake and increasing the consumption of nutrient-rich foods, such as fruits, vegetables, and lean proteins. Olive oil is used as a healthy fat source in this diet. The DASH Diet has been proven to lower blood pressure and improve overall cardiovascular health, although it can be restrictive and may require significant dietary changes.

The Ketogenic Diet is a high-fat, low-carb diet that includes olive oil as a primary fat source. This diet induces a metabolic state called ketosis, which may aid in weight loss and improve blood sugar control. However, the Ketogenic Diet can be difficult to maintain and may lack dietary variety.

The Paleo Diet emphasizes whole, unprocessed foods, including olive oil, lean meats, fruits, and vegetables. This diet aims to mimic the eating habits of our prehistoric ancestors and may improve metabolic health and reduce inflammation. However, the Paleo Diet can be restrictive and may be challenging to follow long-term.

How to Cook Olive Oil?

When it comes to cooking with olive oil, it is essential to choose the appropriate methods to preserve its health benefits and flavor. Here are some of the most suitable ways to cook with olive oil:

Raw Olive Oil: Consuming olive oil in its raw form is the best way to maximize its health benefits. Raw olive oil retains all of its beneficial polyphenols and antioxidants, which can be reduced when exposed to heat. Use raw olive oil as a finishing drizzle on salads, soups, or roasted vegetables to add flavor and nutritional value.

Sautéing with Olive Oil: Sautéing is a quick and easy cooking method that involves cooking food in a small amount of oil over medium-high heat. Olive oil is well-suited for sautéing due to its moderate smoke point. When sautéing with olive oil, be sure to monitor the temperature to prevent the oil from smoking or burning, which can create harmful compounds and compromise its flavor.

Roasting with Olive Oil: Roasting is a cooking method that involves cooking food in the oven at a high temperature, typically around 400°F (204°C). Toss vegetables, meats, or seafood with olive oil and seasonings before roasting to add flavor and promote browning. While roasting with olive oil can lead to some loss of polyphenols, the overall nutrient content remains largely intact.

Baking with Olive Oil: Olive oil can be used as a substitute for butter or other oils in baking recipes, adding moisture and heart-healthy fats to baked goods. When baking with olive oil, choose a light or mild-flavored variety to avoid overpowering the other ingredients. Keep in mind that baking with olive oil may slightly alter the texture and flavor of the final product compared to using butter.

Easy Olive Oil Recipes

Incorporating olive oil into your meals is a delicious way to boost your intake of this nutritious fat without sacrificing taste. Here are some easy olive oil recipes for breakfast, lunch, and dinner:

Breakfast ideas with olive oil

Olive Oil Granola: Toss oats, nuts, seeds, and dried fruit with olive oil and honey, then bake until golden brown for a crunchy and nutritious breakfast cereal. Serve with milk or yogurt for a complete meal.

Olive Oil Fried Eggs: Heat a small amount of olive oil in a non-stick skillet, then crack eggs into the pan and cook until the whites are set and the yolks are done to your liking. Season with salt, pepper, and fresh herbs for a simple and satisfying breakfast.

Lunch ideas with olive oil

Mediterranean Quinoa Salad: Combine cooked quinoa, cherry tomatoes, cucumbers, red onions, and feta cheese in a bowl. Drizzle with olive oil and lemon juice, then toss to coat. This refreshing and protein-packed salad makes a perfect light lunch.

Olive Oil Hummus Wrap: Spread homemade or store-bought hummus on a whole-wheat tortilla, then top with mixed greens, sliced cucumbers, and roasted red peppers. Drizzle with olive oil and roll up for a tasty and portable lunch.

Dinner ideas with olive oil

Olive Oil Roasted Chicken: Rub a whole chicken with olive oil, garlic, and herbs, then roast in the oven until the skin is crispy and the meat is cooked through. Serve with olive oil roasted vegetables for a complete and flavorful dinner.

Olive Oil Pasta with Garlic and Parmesan: Cook pasta according to package instructions, then toss with olive oil, minced garlic, red pepper flakes, and grated Parmesan cheese. This simple and satisfying dish comes together in minutes and showcases the flavor of high-quality olive oil.

Simple tips to add olive oil to your diet

• Use olive oil as a base for homemade salad dressings and vinaigrettes
• Drizzle olive oil over finished soups or stews for added richness and flavor
• Brush olive oil on bread before toasting or grilling for a crispy and flavorful crust
• Toss roasted vegetables with olive oil and herbs for a simple and nutritious side dish
• Use olive oil in place of butter when making mashed potatoes or rice pilafs
• Dip bread in a mixture of olive oil and balsamic vinegar for a tasty appetizer or snack
• Marinate meats, seafood, or vegetables in olive oil and spices before grilling or roasting
• Stir a spoonful of olive oil into your morning oatmeal or yogurt for added healthy fats and flavor
• Drizzle olive oil over sliced tomatoes and fresh mozzarella for a simple and elegant Caprese salad

Olive Oil Storage Tips

Knowing how to cook with olive oil is only part of the equation; understanding proper olive oil storage tips is essential to ensure that your meals last longer and maintain their quality.

Shelf life of olive oil

• At room temperature: When stored in a cool, dark place away from heat and light, olive oil can last up to 18-24 months.
• In the refrigerator: Storing olive oil in the refrigerator can extend its shelf life to about 18-24 months, but it may become cloudy and solidify at cold temperatures.
• In the freezer: Olive oil can be frozen for up to 6 months, but it will become solid and may lose some of its flavor and aroma.

How to store olive oil?

To maintain the quality and freshness of olive oil, it is crucial to store it properly. Keep olive oil in a cool, dark place away from heat and light, such as a pantry or cupboard. Exposure to heat, light, and air can cause olive oil to deteriorate and become rancid more quickly.

Store olive oil in an airtight, opaque container, such as a dark glass bottle or stainless steel container, to protect it from light and oxygen. Avoid storing olive oil in plastic containers, as they can leach chemicals into the oil and affect its flavor and quality.

How to refrigerate olive oil?

Refrigerating olive oil can help extend its shelf life, but it may become cloudy and solidify at cold temperatures. To refrigerate olive oil:

1. Pour the olive oil into an airtight, opaque container.
2. Place the container in the refrigerator, away from strong-smelling foods that may affect the oil’s flavor.
3. When ready to use, remove the olive oil from the refrigerator and let it come to room temperature before using, as it will be solid when cold.
4. If the olive oil remains cloudy after coming to room temperature, gently warm it in a bowl of warm water until it becomes clear again.

How to freeze olive oil?

Freezing olive oil can help preserve its quality for longer periods, but it may lose some of its flavor and aroma. To freeze olive oil:

1. Pour the olive oil into an ice cube tray or small, airtight containers.
2. Place the tray or containers in the freezer and allow the olive oil to freeze solid.
3. Once frozen, transfer the olive oil cubes or containers to a freezer-safe bag or container for long-term storage.
4. When ready to use, remove the desired amount of frozen olive oil and let it thaw at room temperature before using.

Signs of Spoilage in olive oil

Despite proper storage, olive oil can still spoil over time. Watch out for these signs of spoilage:

• Rancid smell, similar to old nuts or crayons
• Off-flavors, such as a strong, bitter, or sour taste
• Change in color, such as becoming darker or more yellow
• Presence of mold or other visible contaminants
• Separation of the oil into different layers

9 Unique Olive Oil Home Remedies

Are there any less-known tips to unlock the nutritious profile of olive oil? The following olive oil remedies can have a positive effect on overall well-being.

1. Olive Oil Hair Mask: Warm 1/4 cup of olive oil and massage it into your hair and scalp. Cover your hair with a shower cap and let the mask sit for 30 minutes before shampooing and conditioning as usual. This mask can help moisturize and strengthen hair, reducing frizz and promoting a healthy shine.

2. Olive Oil Cuticle Softener: Apply a small amount of olive oil to your cuticles and massage gently. Leave the oil on for 5-10 minutes before rinsing off. This remedy can help soften and moisturize dry, brittle cuticles, promoting healthy nail growth.

3. Olive Oil Makeup Remover: Apply a small amount of olive oil to a cotton pad and gently wipe away makeup, including waterproof mascara. Rinse your face with warm water and follow up with your regular cleanser. Olive oil can effectively remove makeup while moisturizing the skin.

4. Olive Oil Lip Scrub: Mix 1 teaspoon of olive oil with 1 teaspoon of sugar and gently massage the mixture onto your lips in a circular motion. Rinse off with warm water and follow up with a lip balm. This scrub can help exfoliate and moisturize dry, chapped lips.

5. Olive Oil Body Scrub: Combine 1/2 cup of olive oil with 1/2 cup of sugar or sea salt and use it as a body scrub in the shower. Gently massage the mixture onto your skin in circular motions, focusing on rough or dry areas. Rinse off with warm water and pat dry. This scrub can help exfoliate and moisturize the skin, leaving it soft and smooth.

6. Olive Oil Shaving Cream: Apply a thin layer of olive oil to your skin before shaving. The oil can help lubricate the skin, reducing irritation and razor burn while moisturizing the skin.

7. Olive Oil Earwax Remover: Place a few drops of warm olive oil into your ear canal and let it sit for 5-10 minutes. Tilt your head to the side and let the oil drain out, gently wiping the outer ear with a soft cloth. This remedy can help soften and remove excess earwax.

8. Olive Oil Dandruff Treatment: Massage a small amount of olive oil into your scalp and let it sit for 30 minutes before shampooing and conditioning as usual. The oil can help moisturize the scalp, reducing flakiness and itching associated with dandruff.

9. Olive Oil Stretch Mark Minimizer: Massage olive oil onto stretch marks twice daily, using gentle circular motions. The oil can help moisturize and improve the appearance of stretch marks over time.

Olive Oil and Weight Management

There are multiple health benefits and home remedies using olive oil, but what is their role in weight management? This section will analyze olive oil’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can olive oil help with weight loss?

Studies have shown that consuming olive oil as part of a calorie-controlled Mediterranean diet can aid in weight loss. A study published in the Lancet Diabetes & Endocrinology found that individuals who consumed a Mediterranean diet supplemented with extra virgin olive oil lost an average of 0.88 kg more than those on a low-fat diet over a 5-year period (Estruch et al., 2018).

Olive Oil in low-calorie diets

Incorporating olive oil into low-calorie diets can help improve adherence and satisfaction while providing essential nutrients. A study published in the Journal of the American College of Nutrition demonstrated that participants who consumed a low-calorie diet rich in olive oil experienced greater weight loss and improvements in body composition compared to those on a low-calorie diet with less olive oil (Flynn & Reinert, 2010).

Olive Oil and satiety

The healthy fats in olive oil can help promote feelings of fullness and satiety, which may lead to reduced overall calorie intake. A study published in the journal Appetite found that consuming a meal containing olive oil led to a greater increase in satiety hormones and a decrease in hunger compared to a meal containing butter (Vitaglione et al., 2009).

Olive Oil and metabolism

Some research suggests that the monounsaturated fats in olive oil may help boost metabolism and increase fat oxidation. A study published in the American Journal of Clinical Nutrition showed that a diet rich in monounsaturated fats from olive oil led to a greater increase in postprandial fat oxidation compared to a diet high in saturated fats (Piers et al., 2002). However, more research is needed to fully understand the effects of olive oil on metabolism and weight management.

Olive Oil for Health Conditions

While weight management is important, does olive oil have an effect on more serious health conditions? Here’s what the scientific literature has to say:

Olive Oil and Diabetes

Research suggests that consuming olive oil as part of a Mediterranean diet may help improve blood sugar control and reduce the risk of type 2 diabetes. A study published in the Annals of Internal Medicine found that individuals who followed a Mediterranean diet supplemented with extra virgin olive oil had a 40% lower risk of developing type 2 diabetes compared to those on a low-fat diet (Salas-Salvadó et al., 2014).

Olive Oil and heart health

Olive oil’s monounsaturated fats and polyphenols have been shown to have cardioprotective properties. A meta-analysis published in the Journal of the American College of Cardiology concluded that consuming olive oil was associated with a 48% lower risk of cardiovascular mortality and a 47% lower risk of stroke compared to not consuming olive oil (Guasch-Ferré et al., 2020).

Olive Oil and digestive issues

The anti-inflammatory properties of olive oil may help alleviate certain digestive issues, such as inflammatory bowel disease (IBD) and ulcerative colitis. A study published in the Journal of Nutrition found that a diet high in extra virgin olive oil reduced inflammation and improved gut barrier function in patients with ulcerative colitis (Sánchez-Fidalgo et al., 2013).

Olive Oil and inflammation

Olive oil contains potent anti-inflammatory compounds, such as oleocanthal, which can help reduce chronic inflammation throughout the body. A study published in the journal Current Pharmaceutical Design showed that oleocanthal has similar anti-inflammatory properties to ibuprofen, making it a potential natural alternative for reducing inflammation (Beauchamp et al., 2005).

Olive Oil and Cancer Prevention

Some studies suggest that the antioxidants and anti-inflammatory compounds in olive oil may help reduce the risk of certain types of cancer. A meta-analysis published in the International Journal of Cancer found that the highest intake of olive oil was associated with a 34% lower risk of breast cancer and a 30% lower risk of colorectal cancer compared to the lowest intake (Psaltopoulou et al., 2011).

The evidence from these studies suggests that consuming olive oil as part of a balanced diet may provide various health benefits, from improving blood sugar control and heart health to reducing inflammation and potentially lowering the risk of certain cancers. The following table summarizes the findings:

A Recap on Olive Oil Nutrition

In this comprehensive article, we have explored various aspects of olive oil nutrition, including 13 peer-reviewed health benefits of olive oil, olive oil nutrition facts, olive oil risks, and side effects, olive oil substitutes, popular olive oil diets, olive oil storage tips, 9 unique olive oil home remedies, olive oil, and weight management, and olive oil for health conditions.

Here are some of the most interesting facts about olive oil nutrition:

• Consuming 25 ml (about 2 tablespoons) of olive oil daily can reduce the risk of cardiovascular disease by 13% and the risk of coronary heart disease by 17%.
• Oleocanthal, a compound found in olive oil, has similar anti-inflammatory properties to ibuprofen.
• Individuals who consumed a Mediterranean diet supplemented with extra virgin olive oil lost more weight and had a greater reduction in waist circumference compared to those following a low-fat diet.
• Consuming a diet rich in olive oil for 12 weeks significantly improved gut microbiome diversity and reduced symptoms of irritable bowel syndrome (IBS).
• The highest intake of olive oil was associated with a 34% lower risk of breast cancer and a 30% lower risk of colorectal cancer compared to the lowest intake.
• Applying olive oil topically to the skin after sun exposure significantly reduced the formation of wrinkles and improved skin elasticity.

The last content update for this article was in July 2024. To stay informed about the latest nutrition and well-being news, tips, and articles, be sure to follow Anai.ai, your trusted source for expert advice on maintaining a healthy lifestyle through informed food choices.

Olive Oil Nutrition FAQs

What is olive oil good for?

Olive oil is a versatile and nutritious food that offers numerous health benefits. It is rich in monounsaturated fatty acids (MUFAs), particularly oleic acid, which has been shown to reduce inflammation and improve cardiovascular health. Olive oil also contains powerful antioxidants called polyphenols, which help protect against oxidative stress and chronic diseases. Studies have demonstrated that regular consumption of olive oil can lower the risk of heart disease, stroke, and certain types of cancer, making it a valuable addition to a healthy diet.

Is olive oil healthy?

Yes, olive oil is considered a healthy fat source when consumed in moderation as part of a balanced diet. It is a key component of the Mediterranean diet, which has been associated with numerous health benefits, including reduced risk of cardiovascular disease, diabetes, and certain cancers. Olive oil is rich in healthy monounsaturated fats, antioxidants, and anti-inflammatory compounds that contribute to its overall health benefits. In fact, the FDA has approved a health claim stating that consuming about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease.

Is olive oil fattening?

Olive oil is a calorie-dense food, providing approximately 120 calories per tablespoon (15 ml). However, when consumed in moderation as part of a balanced diet, olive oil is not inherently fattening. In fact, studies have shown that consuming olive oil may actually support weight management and help reduce body fat. A study published in the Lancet Diabetes & Endocrinology found that individuals who consumed a Mediterranean diet supplemented with extra virgin olive oil lost more weight and had a greater reduction in waist circumference compared to those following a low-fat diet (Estruch et al., 2018).

Who should avoid olive oil?

While olive oil is generally considered safe for most people, some individuals may need to limit or avoid its consumption. People with a rare olive allergy should avoid olive oil entirely, as it can trigger an allergic reaction. Additionally, individuals with gallbladder issues or those who have undergone gallbladder removal may need to limit their intake of high-fat foods, including olive oil, as it can exacerbate symptoms. As with any dietary change, it is always best to consult with a healthcare professional to determine if olive oil is appropriate for your individual needs and health status.

Can I eat olive oil daily?

Yes, incorporating olive oil into your daily diet can be a healthy choice, as long as it is consumed in moderation and as part of a balanced eating plan. The FDA recommends consuming about 2 tablespoons (23 grams) of olive oil per day to potentially reduce the risk of coronary heart disease. However, it is essential to keep in mind that olive oil is still a calorie-dense food, so it should be used in place of other less healthy fats, rather than in addition to them, to maintain a healthy calorie balance.

Can dogs eat olive oil?

Yes, dogs can safely consume olive oil in moderation as a healthy addition to their diet. Olive oil can provide several benefits for dogs, such as improving skin and coat health, aiding in weight management, and supporting brain and joint function. The recommended serving size for dogs is about 1 teaspoon (5 ml) of olive oil per 20 pounds (9 kg) of body weight per day. However, it is crucial to introduce olive oil gradually and consult with a veterinarian to ensure it is appropriate for your dog’s individual needs, as some dogs may be more sensitive to high-fat diets.

Can cats eat olive oil?

Yes, cats can safely consume small amounts of olive oil as a supplement to their diet. Olive oil can provide several benefits for cats, such as promoting skin and coat health, improving digestion, and reducing hairballs. However, it is essential to introduce olive oil gradually and use it in moderation, as cats require a primarily protein-based diet. The recommended serving size for cats is about 1/4 teaspoon (1.25 ml) of olive oil per 5 pounds (2.3 kg) of body weight per day. Always consult with a veterinarian before making any significant changes to your cat’s diet.

How long does olive oil last in the fridge?

Storing olive oil in the refrigerator can help extend its shelf life, but it is not necessary for most households. When refrigerated, olive oil can last for up to 18-24 months, depending on the quality and initial freshness of the oil. However, refrigerated olive oil may become cloudy and solidify due to the cold temperature. To restore its liquid state and clarity, simply remove the olive oil from the refrigerator and let it stand at room temperature for a few minutes before use.

Can you freeze olive oil?

Yes, you can freeze olive oil to extend its shelf life even further. Freezing olive oil can help preserve its quality for up to 6 months beyond its normal shelf life. To freeze olive oil, pour it into an ice cube tray or small, airtight containers, leaving some headspace for expansion. Once frozen, transfer the olive oil cubes or containers to a freezer-safe bag or container for long-term storage. When needed, thaw the desired amount of olive oil in the refrigerator or at room temperature before use.

How to tell if olive oil is bad?

There are several signs that indicate olive oil has gone bad and should not be consumed. The most common indicators of spoiled olive oil include a rancid smell (similar to old nuts or crayons), an off-flavor (such as a strong, bitter, or sour taste), and a change in color (usually becoming darker or more yellow). Additionally, if you notice any visible mold growth or separation of the oil into different layers, it is best to discard the olive oil to avoid potential health risks.

How long is olive oil good for?

The shelf life of olive oil depends on various factors, including the quality of the oil, processing methods, and storage conditions. Generally, an unopened bottle of olive oil can last for 12-18 months when stored in a cool, dark place away from heat and light. Once opened, olive oil is best consumed within 1-2 months for optimal freshness and quality. However, some high-quality, well-stored olive oils may maintain their freshness for up to 6 months after opening.

How to keep olive oil fresh?

To keep olive oil fresh for as long as possible, it is essential to store it properly. Keep olive oil in a cool, dark place away from heat and light, such as a pantry or cupboard. Avoid storing olive oil near the stove or in direct sunlight, as exposure to heat and light can cause the oil to deteriorate more quickly. Store olive oil in an airtight, opaque container, such as a dark glass bottle or stainless steel container, to protect it from oxygen and light. Lastly, always close the container tightly after each use to minimize air exposure and maintain freshness.