olive oil
Also known as: extra virgin olive oil, EVOO, zaitoon ka tel
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Also known as: extra virgin olive oil, EVOO, zaitoon ka tel
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A simple, colorful medley of seasonal vegetables tossed in olive oil and herbs, then roasted until tender and slightly caramelized. A perfect, healthy side dish for any meal.
A vibrant and easy side dish featuring tender-crisp broccoli and sweet bell peppers, roasted with garlic and olive oil. A sprinkle of Parmesan cheese at the end adds a savory finish. Perfect for a weeknight dinner!
A creamy, refreshing smoothie designed for a kidney-friendly diet. This blend of low-potassium pear, antioxidant-rich berries, and rice milk is enriched with healthy fats from flax seeds and olive oil for a satisfying start to your day.
Tender shrimp are quickly sautéed with fresh garlic, parsley, and dill in a light olive oil sauce. This flavorful dish is perfect for a light meal or appetizer and comes together in under 15 minutes.
A crisp and refreshing salad featuring juicy cherry tomatoes, cool cucumber, and sharp red onion tossed in a simple lemon and olive oil dressing. It's a perfect light side dish, ready in just 10 minutes.
Yes, olive oil is considered very healthy due to its high content of monounsaturated fats, particularly oleic acid, which supports cardiovascular health by helping to lower bad (LDL) cholesterol. It also contains powerful antioxidants like polyphenols and vitamin E, which protect the body from cellular damage, and has anti-inflammatory properties.
Olive oil is 100% fat, with 100g containing 884 calories and 100g of fat. It contains no protein or carbohydrates. The fat is predominantly healthy monounsaturated fat.
Absolutely. Olive oil, especially extra virgin, is renowned for its heart-healthy benefits. Its high concentration of monounsaturated fatty acids, particularly oleic acid, helps reduce LDL (bad) cholesterol levels and increase HDL (good) cholesterol, contributing to a lower risk of heart disease.
Yes, olive oil is both vegan and naturally gluten-free. It is a plant-based product derived solely from olives, making it suitable for those following a vegan diet or avoiding gluten.
Yes, olive oil is highly recommended for individuals with diabetes. Its healthy fats can help improve insulin sensitivity and blood sugar control. It's a great alternative to less healthy fats and can be incorporated into a balanced diabetic diet.
Extra virgin olive oil is best for dressings, finishing dishes, and low-to-medium heat cooking due to its lower smoke point and delicate flavor. Regular or 'light' olive oil has a higher smoke point and is more suitable for sautéing, roasting, and frying at higher temperatures.
Extra virgin olive oil can have a wide range of flavors, often described as fruity, peppery, or grassy. It may have notes of artichoke, almond, or tomato leaf, and a pleasant bitterness or pungency, especially in fresher, higher-quality oils.
olive oil is a versatile ingredient found in cuisines around the world. With 884 calories per 100g and valuable grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the oil category with complete nutrition information.
View all oil →To maintain its quality, olive oil should be stored in a cool, dark place, away from direct sunlight and heat. An opaque bottle is ideal to protect it from light, which can cause it to degrade and go rancid faster. Avoid storing it near the stove.
Look for 'extra virgin' on the label, which indicates the highest quality and least processed oil. Check for a harvest date (not just a best-by date) to ensure freshness, and opt for oils in dark glass bottles or tins to protect against light damage.
Yes, olive oil can go bad, meaning it can become rancid over time. While it doesn't spoil in the way dairy or meat does, its flavor and beneficial properties degrade. Properly stored, extra virgin olive oil typically lasts 18-24 months from the harvest date.