93
Oils & Fats · Plant Oils
Olive Oil
93/ 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.
Nutrition · per ~14 g serving · ≈ 1 tbsp
🔥 Calories
124/ 2000 kcal day
🥩Protein0.0 g<1% DV
🍞Carbs0.0 g<1% DV
🥑Fat14.0 g18% DV
🌿Fiber0.0 g<1% DV
Vitamins
- Vitamin E2.0 mg13% DV
- Vitamin K8.4 mcg7% DV
Other
- Omega3106.5 mg
- Saturated Fat1.9 g
BioactivesEstimated
- Hydroxytyrosol / Oleocanthal~1.4 mg
- Inulin / Prebiotic fibre~420 mg
- Polyphenols~21 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA SR Legacy (curated 2026-05-18)
Score · 93/100
Nutrient Density11.8 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality0.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content0.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats10.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives13.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
− 0.5 anti-nutrient penalty
Top Nutrients
- Vitamin E96% DV
- Vitamin K50% DV
Overview
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.
Health Benefits (5)
- Reduced cardiovascular disease risk and improved arterial functionstrongPolyphenols decrease LDL oxidation and inflammation in blood vessels while oleic acid supports endothelial health and reduces atherosclerotic plaque formation
- Enhanced cognitive function and reduced dementia riskmoderateOleocanthal penetrates the blood-brain barrier and promotes tau protein clearance, reducing neuroinflammation and amyloid-beta accumulation associated with Alzheimer's disease
- Decreased systemic inflammation markersstrongPolyphenols including oleocanthal inhibit NF-κB signaling and reduce production of pro-inflammatory cytokines like TNF-α and IL-6
- Improved insulin sensitivity and metabolic healthmoderateMonounsaturated fats and polyphenols enhance pancreatic beta cell function and reduce hepatic insulin resistance
- Enhanced gut microbiome diversity and barrier functionmoderatePolyphenols serve as prebiotics, promoting beneficial bacteria growth, while supporting intestinal tight junction integrity and reducing endotoxemia
Food Pairings
- ·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
Practical Tips
- ·Choose early harvest extra virgin olive oil (dark bottle, harvest date visible) to maximize polyphenol content—these oils contain 200-400mg/L polyphenols versus 50-100mg/L in refined varieties
- ·Store in a cool, dark place away from heat and light; polyphenols degrade significantly when exposed to UV light or temperatures above 68°F
- ·Use for finishing dishes and salads rather than high-heat cooking (smoke point ~375-405°F); heat destroys approximately 50% of polyphenols, though monounsaturated fats remain stable
- ·Consume 2-3 tablespoons daily as part of Mediterranean dietary patterns; this quantity (30-40g) provides meaningful polyphenol intake shown beneficial in longevity studies
- ·Verify authenticity by checking for Protected Designation of Origin (PDO) certification and tasting for peppery sensation (indicates polyphenol presence); rancid or flat-tasting oil indicates degraded polyphenols
Optimal Timing
🕒
anytime
Best with food
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow olive oil stacks up
Compared to other oils & fats
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.
Calories#3 of 11
884kcalvs886kcal avg
0% above category average
Vitamin E#2 of 11
14.4mgvs7.9mg avg
+82% above category average
Vitamin K#4 of 9
60.2mcgvs62.7mcg avg
-4% below category average
Common questions
What people ask about olive oil
What is olive oil?
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.
Is olive oil healthy?
Olive Oil scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin E, Vitamin K. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is olive oil high in protein?
Not particularly. A 14 g serving provides about 0 g of protein (~0% of the 50 g daily value).
Is olive oil high in fiber?
Not really. A 14 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in olive oil?
In a 14 g serving, olive oil is highest in Vitamin E (~13% DV).
Is olive oil keto-friendly?
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).
When is the best time to eat olive oil?
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
How much olive oil should I eat?
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.
What pairs well with olive oil?
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.
Related supplements
Supplements that mirror Olive Oil's nutrient profile
Encyclopedia entries that supply the same signature nutrients olive oil contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Olive Oil
These are the nutrients olive oilcontributes 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.