Food guide

Extra Virgin Olive Oil

The fat at the centre of the Mediterranean diet, rich in monounsaturates and polyphenols.

Healthy FatsPlant-Based

Extra Virgin Olive Oil, a nutrient-dense healthy fats food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of extra virgin olive oil for fair comparison. Typical serving: 1 tbsp (13.5 g) — 119 kcal per 13.5 g serving.

Nutrition information for Extra Virgin Olive Oil
Nutrient	Per 100 g	Per serving (13.5 g)	Per 100 kcal
Energy	881 kcal	119 kcal	100 kcal
Protein	0 g	0 g	0 g
Carbohydrate	0 g	0 g	0 g
Fat	100 g	13.5 g	11.3 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of extra virgin olive oil, with a typical serving and FDA Daily Value for adults.

Micronutrients for Extra Virgin Olive Oil
Nutrient	Per 100 g	Per serving (13.5 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	14.4 mg	1.9 mg	96%
Vitamin K	60.2 µg	8.1 µg	50%
Thiamin	0 mg	0 mg	0%
Riboflavin	0 mg	0 mg	0%
Niacin	0 mg	0 mg	0%
Vitamin B6	0 mg	0 mg	0%
Folate	0 µg	0 µg	0%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0 mg	0 mg	0%
Choline	0.3 mg	0.041 mg	<1%
Minerals
Calcium	1 mg	0.14 mg	<1%
Iron	0.56 mg	0.076 mg	3%
Magnesium	0 mg	0 mg	0%
Phosphorus	0 mg	0 mg	0%
Potassium	1 mg	0.14 mg	<1%
Sodium	2 mg	0.27 mg	<1%
Zinc	0 mg	0 mg	0%
Selenium	0 µg	0 µg	0%
Copper	0 mg	0 mg	0%
Manganese	0 mg	0 mg	0%

Source: USDA FoodData Central — Oil, olive, salad or cooking

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat extra virgin olive oil?

The PREDIMED trial linked a high-olive-oil Mediterranean diet with fewer cardiovascular events.
Polyphenols in extra virgin oil are lost in refined versions.
Makes vegetables taste good enough that you eat more of them.

How to include it

Use for everyday roasting — its smoke point is fine for home ovens.
Finish soups and beans with a raw drizzle for flavour and polyphenols.
Whisk with lemon and mustard into a simple dressing.

Things to consider

Calorie-dense: pour by the spoon, not by eye, if calories matter.
Buy dark bottles with a harvest date; light and age destroy the polyphenols.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

FruitNutrient-Dense

Avocado

A fatty fruit high in monounsaturated fat, fibre and potassium.

kcal: 160
protein: 2 g
fibre: 6.7 g

per 100 g · Typical serving: 100 g

VegetablesPlant-Based

Tomato

The main dietary source of lycopene, which becomes more available when cooked with oil.

kcal: 18
protein: 0.9 g
fibre: 1.2 g

per 100 g · Typical serving: 1 medium tomato (123 g)

White Beans, a nutrient-dense legumes food, photographed on a plain linen surface

LegumesProtein-Rich

White Beans, cooked

Cannellini and haricot beans — 17 g protein per cup, plus a lot of iron and folate.

kcal: 139
protein: 9.7 g
fibre: 6.3 g

per 100 g · Typical serving: 1 cup cooked (179 g)

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