Nutritional Value of Olive Oil

Olive oil, also known as ‘liquid gold’, is without question one of the most important foods in the Mediterranean Diet Pyramid.

Olive oil, the oil obtained by pressing the fruit of the olive tree, is the main oil used in Greek cuisine, both in cooking and on salads. 

Greece is among the world’s largest olive oil producers, with many regions of the country, such as Crete and the Peloponnese, producing large quantities of extra virgin olive oil, which is the highest quality category.

Nutritional Value of Olive Oil	per serving: 1 tablespoon (14 g)1	RDI per serving2
Kcal	124.8		6.2%
Fat	14.0		17.9%
Saturated fat (g)	1.9		9.5%
Monounsaturated fat (g)	10.2		–
Polyunsaturated fat (g)	1.5		–
Carbohydrates (g)	0.0		0.0%
Fiber (g)	0.0		0.0%
Sugar (g)	0.0		0.0%
Protein (g)	0.0		0.0%
Salt (g)	0.0		0.0%
1 Values are based on the U.S. Department of Agriculture (USDA) nutrient database.[1] 2 The percentage of Recommended Daily Intake (% RDI) shows how much of the recommended daily intake of each nutrient is contained in a single serving. Calculations are based on U.S. Food and Drug Administration (FDA) daily values, based on 2,000 Kcal per day for an average healthy adult. Depending on an individual’s energy needs, % RDI can be lower or higher.

Olive oil is a food with high nutritional value, offering multiple health benefits thanks to its unique composition.

Specifically, olive oil consists essentially of fatty acids, mainly monounsaturated fats, and predominantly oleic acid. It also contains smaller amounts of polyunsaturated fats, such as omega-6 linoleic and omega-3 linolenic acids. These polyunsaturates are considered essential fatty acids, since they are not synthesized by the human body and therefore should be ingested as part of our diet.

It also contains significant quantities of fat-soluble vitamins such as vitamins E and K, and smaller amounts of vitamin D.

In addition to its high content of ‘good’ fats and vitamins, olive oil contains strong antioxidants such as polyphenols, as well as bioactive substances with anti-inflammatory and antioxidant properties, such as oleocanthal and oleacin.

This combination of nutrients and bioactive substances makes olive oil a food with significant health benefits, as confirmed by several studies.

Consumption of olive oil, and especially extra virgin olive oil, promotes heart health and is associated with reduced risk of cardiovascular diseases.[2]^,[3] Olive oil can act beneficially through a variety of mechanisms, such as better control of blood pressure and lipid profile.

Consumption of olive oil has also been associated with a reduced risk of developing type 2 diabetes. According to a meta-analysis of four observational studies with 18,900 participants, every 10 grams (approximately 2 teaspoons) of olive oil intake per day is associated with a 9% lower risk of developing type 2 diabetes in adult subjects.[4]

Finally, according to the epidemiological data to date, olive oil appears to demonstrate potential anticancer activity. Its consumption appears to correlate with a reduced risk of developing breast and digestive tract cancers, though more studies are required to confirm this.

In summary, olive oil is the best choice of oil for our diet, as it provides us with a variety of nutrients and bioactive ingredients that act as a shield for our health.

BIBLIOGRAPHY

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[1]USDA. Food search.  Olive oil. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103956/nutrients. (Accessed in October 2024).

[2] Guasch-Ferré M, Hu FB, Martínez-González MA. Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study. BMC Med. 2014, 12:78. doi:10.1186/1741-7015-12-78.

[3] Psaltopoulou Τ, Naska Α, Orfanos P, Trichopoulos D, Mountokalakis T, Trichopoulou A. Olive oil, the Mediterranean diet, and arterial blood pressure: the Greek European Prospective Investigation into Cancer and Nutrition (EPIC) study. Am J Clin Nutr. 2004, 80(4):1012-8. doi: 10.1093/ajcn/80.4.1012.

[4] Schwingshackl L, Lampousi AM, Portillo MP, Romaguera D, Hoffmann G, Boeing H. Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials. Nutr Diabetes. 2017, 10;7(4):e262. doi: 10.1038/nutd.2017.12.