Extra-Virgin Olive Oil
A heart-healthy oil packed with beneficial fats and antioxidants
What is an Extra-Virgin Olive Oil?
Extra-virgin olive oil (EVOO) is a type of unrefined oil made from the first cold pressing of olives. It originates from regions like the Mediterranean and has been a staple in diets such as the Mediterranean Diet. Varieties depend on the olive type and region, including Arbequina, Koroneiki, and Picual.
It has a robust, fruity, and slightly peppery flavor with a smooth finish. EVOO pairs well with many savory dishes, acting as both a cooking ingredient and a finishing drizzle. Unlike refined oils, EVOO retains much of the olive's original nutrients and flavor.
EVOO is celebrated for its high content of monounsaturated fats, particularly oleic acid, which comprise around 73% of its fat. In addition, it is abundant in antioxidants like polyphenols and vitamin E, contributing to its anti-inflammatory and cardioprotective benefits.
Nutrition Highlights
These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.
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Health Benefits of Extra-Virgin Olive Oils
Promotes Heart Health
High monounsaturated fats in EVOO can help lower bad cholesterol (LDL) levels while maintaining good cholesterol (HDL), reducing the risk of heart disease.
- Rich in Monounsaturated Fats
- Rich in Polyphenols
Supports Brain Health
Oleic acid and antioxidants like polyphenols in EVOO may protect against cognitive decline and support overall brain health.
- Rich in Oleic Acid
- Rich in Polyphenols
Fights Inflammation
EVOO's powerful antioxidants, like oleocanthal, have anti-inflammatory properties similar to ibuprofen, potentially reducing inflammation-related conditions.
- Rich in Oleocanthal
- Rich in Vitamin E
Aids Nutrient Absorption
As a fat source, EVOO helps the body absorb fat-soluble vitamins (A, D, E, and K), improving overall nutrition.
- Rich in Fat
- Rich in Vitamin E
Diet Compatibility
Is Extra-Virgin Olive Oil suitable for your diet? Here's what you need to know:
Compare Extra-Virgin Olive Oil to Similar Foods
See how Extra-Virgin Olive Oil stacks up against other popular foods:
🍽️ How to Enjoy Extra-Virgin Olive Oils
Breakfast
Drizzle over avocado toast or mix into scrambled eggs
Tip: Add a sprinkle of herbs for more flavor
Lunch
Use as a base for salad dressings or to drizzle over grain bowls
Tip: Mix with lemon juice and garlic for a simple dressing
Dinner
Sauté vegetables or use as a marinade for roasted meats
Tip: Cook on medium heat to preserve the oil's nutrients
Snack
Pair with whole-grain bread and balsamic vinegar for dipping
Tip: Add a pinch of sea salt for an elevated flavor
✅ The Bottom Line
Extra-virgin olive oil is not just a kitchen staple but a cornerstone of healthy eating thanks to its heart-protective fats and antioxidant-rich profile. It supports heart health, fights inflammation, and enhances brain function while being compatible with most diets.
Incorporate EVOO into your daily meals by using it raw as a dressing or lightly cooking with it to maximize its health benefits. Whether as a flavorful drizzle or a cooking staple, EVOO adds both taste and nutrition to any dish.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability.
- USDA FoodData Central - Comprehensive nutrient composition data
- FDA Nutrition Facts Label - Daily value percentages and guidelines
- NIH Office of Dietary Supplements - Nutrient recommendations and health information
- Dietary Guidelines for Americans - Evidence-based nutritional guidance
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
