Healthy fats
Extra-virgin olive oil
Monounsaturated fats and polyphenols, a cornerstone of the Mediterranean diet.
Nutrition facts
Serving: 1 tbsp (14 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 124 kcal | |
| Protein | 0 g | |
| Carbs | 0 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0 g | 0 % |
| Fat | 14 g | 19 % |
| Saturated fat | 1.9 g | 10 % |
| Sodium | 0 mg | 0 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- All olive oils (extra virgin, virgin, refined, “light”) have the same calories and the same fat: about 120 kcal per tablespoon. “Light” describes the taste and colour, not the calories.
- “Extra virgin” means unrefined, with at most 0.8% free acidity and no taste defect: it keeps its polyphenols (including oleocanthal, the source of the peppery catch in the throat) and its aroma, whereas a refined oil has lost most of them. Polyphenol content does not appear on the label.
Preparation
For long, high-heat frying, a refined oil holds up better; for everyday pan and oven cooking, extra virgin is fine. Added raw at the end of cooking or on a salad, it keeps the most polyphenols and aroma.
Sources
- Oil, olive, salad or cooking
- USDA FoodData Central, SR Legacy (Oil, olive, salad or cooking)
- International Olive Council, trade standard for olive oils (categories and free acidity)
- Beauchamp et al., 2005 (Nature, oleocanthal and the pungency of extra virgin olive oil)
- De Alzaa, Guillaume and Ravetti, 2018 (Acta Scientific Nutritional Health, heat stability of cooking oils)
- NIH Office of Dietary Supplements, Vitamin E fact sheet
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.