Oil, olive, extra virgin
Whole food · Fats and Oils
Photo: Wikipedia
Extra virgin olive oil (EVOO) is the first cold-pressed juice of olives, prized for its vibrant, grassy, and peppery flavor with a smooth, silky texture. It is a cornerstone of the Mediterranean diet, rich in heart-healthy monounsaturated fats and potent antioxidants like oleocanthal. Its nutritional profile is defined by its healthy fats, providing about 120 calories per tablespoon.
💚 Why it's loved
People love it for its complex, fruity flavor that can range from mild and buttery to bold and peppery, making it a versatile finishing touch. It's deeply tied to cultural traditions, symbolizing the sun-soaked, communal tables of the Mediterranean.
⚠️ Watch-outs & how to enjoy it better
Its smoke point is lower than refined oils, so it can burn and develop off-flavors at very high heat (like for deep frying). Those monitoring calorie intake should use portion control, as it's calorie-dense. A rare but possible allergen is olive pollen.
Key benefits
- Rich in heart-healthy monounsaturated fats (oleic acid)
- Contains powerful antioxidants like oleocanthal and polyphenols
- Associated with reduced inflammation and improved heart health
- Enhances absorption of fat-soluble vitamins (A, D, E, K) from other foods
- May support brain health and cognitive function
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'peppery' catch in the back of your throat from high-quality EVOO is caused by oleocanthal, a natural anti-inflammatory compound that has effects similar to ibuprofen.
Full nutrition (scales with serving)
| Total fat (NLEA) | 93.7 g |
| Fatty acids, total saturated | 15.4 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 12.1 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 2.6 g |
| SFA 20:0 | 0.41 g |
| SFA 21:0 | 0.01 g |
| SFA 22:0 | 0.12 g |
| SFA 24:0 | 0.06 g |
| Fatty acids, total monounsaturated | 69.2 g |
| MUFA 16:1 c | 1.0 g |
| MUFA 18:1 c | 67.8 g |
| MUFA 20:1 c | 0.28 g |
| Fatty acids, total polyunsaturated | 9.1 g |
| PUFA 18:2 c | 8.4 g |
| PUFA 18:2 n-6 c,c | 8.4 g |
| PUFA 18:3 c | 0.65 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.65 g |
| PUFA 20:3 c | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| Stigmasterol | 1.0 mg |
| Campesterol | 5.7 mg |
| Brassicasterol | 0.00 mg |
| Beta-sitosterol | 126 mg |
| Campestanol | 0.00 mg |
| Beta-sitostanol | 2.5 mg |
| Delta-5-avenasterol | 23.1 mg |
| Phytosterols, other | 26.9 mg |
FAQ
What does 'extra virgin' actually mean?
It's a quality grade. 'Virgin' means the oil was extracted mechanically without chemicals. 'Extra' signifies it has a free acidity (oleic acid) of less than 0.8% and no sensory defects.
Is it true you shouldn't cook with extra virgin olive oil?
This is a common myth. High-quality EVOO has a smoke point around 375-410°F (190-210°C), which is suitable for most home cooking like sautéing and roasting. Its antioxidants make it more stable than often believed.
How should I store it to keep it fresh?
Store it in a cool, dark place (like a pantry), away from heat and light. Keep the bottle tightly sealed. While a dark, tinted bottle is ideal, you don't need to refrigerate it, as it can solidify and then re-liquefy.