Extra virgin olive oil earns a Decent FoodScore of 59/100, primarily due to its **favorable fat profile** and minimal processing, despite being calorie-dense.
Olive oil is minimally processed (NOVA 1), indicating it is a whole food.
It contains 100g of total fat per 100g, with only 13.8g being saturated fat.
This oil contributes 0g of protein, fiber, and added sugar, aligning with its role as a fat source.
Its FoodScore of 59/100 reflects a decent nutritional profile, particularly for a condiment.
Notable for its lack of sodium (2mg per 100g) and zero omega-3 content.
Scores +19 points above the condiment category average (40/100 across 103 foods).
Fiber
0g
0% of Daily Value
Protein
0g
0% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin E, Vitamin K)+4
Healthy fat profile+10
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (13.8g)-15
Why it scores 59
Extra virgin olive oil achieved a FoodScore of 59 out of 100, placing it in the 'Decent' category. This score is significantly influenced by several key nutritional factors. It received a bonus of +10 points for being a minimally processed whole food (NOVA class 1), which is a strong indicator of its natural state and lack of industrial alteration. A substantial +10 points were awarded for its healthy fat profile, characterized by a low saturated fat content relative to its total fat. Additionally, it gained +4 points for providing beneficial micronutrients, specifically Vitamin E and Vitamin K. However, the score was penalized by -15 points due to its saturated fat content of 13.8g per 100g, which, while lower than many other fats, still contributes to the overall fat intake. The absence of protein, fiber, and significant amounts of other micronutrients like potassium, calcium, and iron also prevented a higher score. To achieve a higher score, olive oil would need to have a lower saturated fat content or provide more diverse micronutrients, though as a pure fat source, its current profile is considered quite good.
Health benefits
What the nutrients in olive oil (extra virgin) actually do for you, grounded in established dietary science.
Supports Heart Health
Extra virgin olive oil is well-regarded for its role in supporting cardiovascular health. It is primarily composed of monounsaturated fatty acids, which research suggests can help maintain healthy cholesterol levels. While it contains 13.8g of saturated fat per 100g, this is balanced by a much higher proportion of unsaturated fats. Dietary guidelines emphasize replacing sources of saturated fat with unsaturated fats to promote a healthy heart. Incorporating olive oil into your diet can be a step towards a more heart-healthy eating pattern.
Provides Antioxidants
Olive oil, particularly extra virgin varieties, is a source of antioxidant compounds. These include polyphenols and Vitamin E, which contribute to the oil's stability and potential health benefits. Antioxidants help protect the body's cells from damage caused by free radicals, which are linked to various chronic diseases. While not a primary source of all vitamins, its Vitamin E content (4% DV per 100g) is a notable contribution. Regular consumption of foods rich in antioxidants is a key component of a balanced diet.
Source of Vitamin K
Extra virgin olive oil provides Vitamin K, an essential nutrient for several bodily functions. Vitamin K is crucial for blood clotting and plays a role in bone health. While the amount in olive oil (4% DV per 100g) is not exceptionally high, it contributes to your daily intake, especially when used regularly in cooking or as a dressing. Ensuring adequate Vitamin K intake is important for maintaining overall physiological balance and bone mineral density.
Supports Healthy Fat Intake
As a pure fat source, olive oil helps meet the body's need for dietary fats, which are essential for energy, nutrient absorption, and hormone production. Its high content of monounsaturated fats is considered a healthier alternative to fats high in saturated or trans fats. The NIH lists dietary fats as critical for the absorption of fat-soluble vitamins like A, D, E, and K. Using olive oil can help ensure you're consuming beneficial types of fat as part of a balanced diet.
Extra virgin olive oil earns a Decent FoodScore of 59/100, primarily due to its favorable fat profile and minimal processing, despite being calorie-dense.
How to eat it
Extra virgin olive oil is a staple in many US kitchens, primarily used as a cooking fat, dressing, or finishing oil. Its distinct flavor and versatility make it suitable for a wide range of dishes. A typical serving size is 1 tablespoon, which provides approximately 120 calories and 14 grams of fat. It's best used in moderation due to its calorie density, fitting into a balanced dietary pattern.
Use extra virgin olive oil for salad dressings or as a finishing oil over cooked vegetables, pasta, or fish to preserve its delicate flavor and beneficial compounds.
When cooking, use olive oil for sautéing or roasting at medium heat, as high heat can degrade its quality and nutritional value.
Store olive oil in a cool, dark place away from direct sunlight and heat to prevent oxidation and maintain its freshness and flavor.
Things to keep in mind
There are generally no widely documented cautions for extra virgin olive oil at normal serving sizes. It is not a common allergen, and it does not contain significant amounts of common irritants like lactose or FODMAPs. Individuals on specific diets or with particular health conditions, such as those managing calorie intake or very strict fat restrictions, should consider its calorie and fat content. However, for the general healthy adult population, olive oil is considered safe for regular consumption.
Yes, extra virgin olive oil is generally considered healthy. It scores 59/100 on FoodScore, indicating a decent nutritional profile. It is a minimally processed (NOVA 1) food and is rich in monounsaturated fats, which are beneficial for heart health. It also provides small amounts of Vitamin E and Vitamin K.
Is extra virgin olive oil good for heart health?
Yes, extra virgin olive oil is particularly good for heart health. Its high content of monounsaturated fatty acids is associated with maintaining healthy cholesterol levels. Dietary guidelines recommend replacing saturated fats with unsaturated fats, and olive oil is an excellent source of the latter, contributing to a cardioprotective diet.
Is extra virgin olive oil processed?
Extra virgin olive oil is considered minimally processed, falling into NOVA class 1. This means it undergoes mechanical extraction without chemical solvents or high heat, preserving its natural compounds and nutritional integrity. It is not an ultra-processed food.
What is a good serving size for olive oil?
A typical serving size for olive oil is 1 tablespoon. This amount provides approximately 120 calories and 14 grams of fat. While beneficial, it is calorie-dense, so moderation is key to incorporating it into a balanced diet without excessive calorie intake.
Can I use olive oil for high-heat cooking?
Extra virgin olive oil has a moderate smoke point, making it suitable for medium-heat cooking like sautéing or roasting. For very high-heat cooking, oils with higher smoke points, such as avocado oil or refined olive oil, might be more appropriate to prevent degradation of the oil and potential formation of undesirable compounds. It's best to use EVOO for finishing or low-to-medium heat applications.
What are good alternatives to olive oil?
Good alternatives to olive oil depend on the intended use. For dressings and finishing, avocado oil or walnut oil offer different flavor profiles and healthy fats. For cooking, avocado oil or canola oil can be good choices, especially if a higher smoke point is needed. Each oil has a unique fatty acid profile and flavor, so choose based on your culinary needs and nutritional goals.