scored 92/100
Also known as extra virgin olive oil, evoo
Extra virgin olive oil is a cold-pressed fat rich in monounsaturated fatty acids and polyphenols, serving as a cornerstone of Mediterranean nutrition and cardiovascular health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 92.
Less a 0.5 anti-nutrient penalty.
Olive oil, particularly extra virgin varieties, has been consumed for over 6,000 years and forms the foundation of the Mediterranean diet—one of the most extensively studied dietary patterns for longevity. Unlike refined oils, extra virgin olive oil is minimally processed, retaining over 200 bioactive compounds including oleuropein, hydroxytyrosol, and oleocanthal. These polyphenols are responsible for olive oil's characteristic bitter, peppery taste and provide potent anti-inflammatory and antioxidant effects. The primary lipid composition features oleic acid (a monounsaturated fat), which supports healthy cholesterol profiles and reduces cardiovascular inflammation. Extra virgin olive oil's polyphenol content varies significantly by harvest time—early harvest oils contain 5-10x more polyphenols than refined varieties. The oil is particularly valued in longevity research for its ability to reduce oxidative stress, support endothelial function, and promote healthy aging at the cellular level. Quality matters substantially: authentic extra virgin oil should have robust flavor and aroma, indicating preserved phytochemical content.
Polyphenols decrease LDL oxidation and inflammation in blood vessels while oleic acid supports endothelial health and reduces atherosclerotic plaque formation
Oleocanthal penetrates the blood-brain barrier and promotes tau protein clearance, reducing neuroinflammation and amyloid-beta accumulation associated with Alzheimer's disease
Polyphenols including oleocanthal inhibit NF-κB signaling and reduce production of pro-inflammatory cytokines like TNF-α and IL-6
Monounsaturated fats and polyphenols enhance pancreatic beta cell function and reduce hepatic insulin resistance
Polyphenols serve as prebiotics, promoting beneficial bacteria growth, while supporting intestinal tight junction integrity and reducing endotoxemia
Olive oil has no time-dependent mechanism; consume with meals throughout the day to enhance absorption of fat-soluble vitamins and polyphenols from other foods
Breaks a fast
While olive oil contains calories (120 per tablespoon), consuming it with meals supports satiety and reduces overall energy intake; not suitable for water-only fasts but compatible with eating windows in intermittent fasting protocols
Per 100 g of the default form. Bars show how much higher or lower olive oil is than the average across 10 peer foods in this category. Green means a favorable direction; amber means the opposite.
Olive Oil is classified as a plant oils (oils & fats). Extra virgin olive oil is a cold-pressed fat rich in monounsaturated fatty acids and polyphenols, serving as a cornerstone of Mediterranean nutrition and cardiovascular health.
Olive Oil scores 92/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin E, Vitamin K, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 14 g serving provides about 0 g of protein (~0% of the 50 g daily value).
Not really. A 14 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 14 g serving, olive oil is highest in Vitamin E (~13% DV).
Yes — it fits comfortably in most keto plans. A 14 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best any time of day. Olive oil has no time-dependent mechanism; consume with meals throughout the day to enhance absorption of fat-soluble vitamins and polyphenols from other foods
A typical serving is around 14 g (~124 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating olive oil alongside several other oils & fats sources.
Olive Oil pairs nicely with: Pair with tomatoes because lycopene absorption increases 4-5x in the presence of dietary fat, while both foods provide complementary polyphenol profiles; Combine with leafy greens (spinach, kale) because fat-soluble vitamin K and carotenoid absorption requires lipids for optimal bioavailability; Use with legumes and whole grains because oleic acid enhances satiety signals and slows carbohydrate absorption, supporting glycemic control; Drizzle over berries because olive oil polyphenols and berry anthocyanins synergistically enhance antioxidant capacity and anti-inflammatory effects.
Encyclopedia entries that supply the same signature nutrients olive oil contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients olive oil contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.