Olive Oil Nutrition Facts and Health Benefits

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People have used olive oil since the beginning of time, and it’s a key ingredient in Mediterranean and European foods, devoid of carbs and proteins. The majority of calories in this diet come from fat. Fat is among the most beneficial unsaturated fats available to you and can be a healthy supplement to your diet.

Olive oil comes in a range of flavors and colors. The classification of olive oil as virtuous, virtuous, or pure is based on the level of acidity and the amount of processing it undergoes. Olive oil is made directly from the fruits, contrary to oils derived from nuts, seeds, and grains.

Olive Oil Nutrition Facts

A glass of olive oil (14 grams) contains 119 calories, 0 grams of protein, 0 g of carbohydrates, and 14 grams of fat. Olive oil is a fantastic supply of vitamins E and K. It also includes Potassium. The following information was from the United States Department of Agriculture.

  • Calories: 119
  • May: 14 g
  • Sodium: 0.3 mg
  • Carbohydrate: 0 g
  • Fiber: 0 g
  • Sugar: 0 g
  • Protein: 0 g
  • Vitamin E: 1.9 mg
  • For vitamins: 8.1 mg
  • Potassium: 0.1 mg


A tablespoonful of olive oil has 9.86 grams of polyunsaturated fat, 1.42 grams of polyunsaturated fat, and 1.86 grams of saturated fat. Most fats are healthy; however, limiting their consumption is still helpful when they have a 2-calorie content.

Vitamins and Minerals

A tablespoonful of olive oil is approximately 1.9 milligrams of Vitamin E. Vitamin E keeps cells in good health, protects cells from free radicals, improves the immune system, and stops blood clots from forming in the blood vessels.

A similar amount of olive oil has 8.1 micrograms (micrograms) of vitamin K. Vitamin K is essential to many activities, such as blood samples, bone metabolism, and bone calcium calcification.

Consuming olive oil can provide 0.1 mg. of Potassium in a table. Potassium helps maintain healthy kidneys and cardiovascular function and also plays a vital part in muscle contraction.


One tablespoon of olive oil has 119 calories, making it an extremely calorific food. If one teaspoon is reduced, the number of calories decreases by two-thirds of 40 % in a serving.


Olive oil is rich in fat, and however, it is also healthy fat. It also provides your body with numerous vital nutrients like Vitamin E, Vitamin K, and Potassium.

Boosts Immunity

Olive oil is a rich source of vitamin E, a fat-soluble vitamin that helps boost the immune system. Certain studies suggest that olive oil in your diet can help control inflammation and immune-related diseases like rheumatoid arthritis and inflammatory bowel diseases.

Supports Healthy Cholesterol Levels

Olive oil is rich in unsaturated fats. These increase the chance for “good” cholesterol (HDL) as well as “bad” cholesterol (LDL) when hormones and cells are required for good health. Increases the chance of stroke or heart attack.

Reduces Inflammation

A high level of C-reactive proteins suggests inflammation within the body. A few studies have proven that adding extra virgin olive oil (1 or two tablespoons per day) to your diet may lower the levels of C-reactive proteins and have an anti-inflammatory impact.

Adverse Effects

The olive oil used in cooking is usually regarded as to be safe. But, excessive consumption can impact the metabolism of lipids within the body.

The conditions can include atopic dermatitis (abnormally drying skin) or atopic dermatology (redness and itching on the face) that may be worsened by avoiding olive oil.


The flavor and color of olive oil are influenced by the olives’ age, climate, soil type, and taste and flavor of the oil. It ranges from dark green to dull. However, it is influenced by the processing process and is not an accurate indicator. The quality olive oil is denser than refined ones; however, it is not too thick.

Girls, Extra Virgin or pure olive oil refers to the fatty acid and refinement process required for extraction. It is generally better to have acid levels that are not too high. 20

Olive oil is extra virgin, 100 percent pure, unheated, and not chemically processed. Contrary to popular belief, olives are extracted mechanically (pulling or pulling them upon grinding). The renowned “Extra Virgin” has the most healthy, low-fat, nutritious olive oil that is virgin.

Olive oil that is pure and natural was made from the pulp by heating and chemicals. Its flavor is mild and inexpensive, and the benefit is its taste is neutral, and the smoke is more intense.

When It’s Best

Olive oil, also referred to by the name sweet butter, is manufactured predominantly throughout Europe (Spain, Italy, France, and Greece). It is also produced in small quantities throughout California and North Africa.

The olives are harvested during wintertime in both the northern and northern hemispheres (October until January), and the southern hemisphere is harvested in the late spring and the summer (April until July). Twenty-one

Olive oil can be found at the local grocery store anytime throughout the year. You must enter the date on which when the bottle was opened. Following that date, your container might not be able to provide all of its benefits.