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Olive Oil Health Benefits And Nutrition Facts

Updated: May 26, 2022

Olive Oil Nutrition Facts

Olive oil, the chef's preferred oil, is among the main sources of edible cooking oils used throughout the Mediterranean region for the ages. The oil, which is extracted from olive fruit, frequently is regarded in numerous sacred texts as a symbol of prosperity, peace, and health.

Olive is a slow-growing , evergreen tree that has a gnarly trunk and slender , gray fissured branches. It could reach up to 50 feet tall in its natural habitat , and could be around for more than 500 years. It thrives in dry and frost-free environments, aided by warm, well-trained soil conditions.

The harvest of olives is typically at the time they grow plump, mature, change from lighter green to yellow-green and then soften. The olives that are harvested at this point have high levels of polyphenols and are believed by many to be the best for extraction of oil.

Characteristics Of Olive Oil

Cold-pressed olive oil derived from fresh berries ranges from lighter yellow to deep green depending on their version stage and maturity. Green olives give bitter, greenish and pungent oils, while the black fruit can be processed to produce a less pungent yellow oil. Fresh oil is very low in free fat acids (FFA) and, naturally cold-pressed oils should be less than 0.5 percent FFA. In general, oils that are virgin should not exceed 0.8 percent FFA.

Extra-virgin is the top quality from olive oil. Like all virgin oils they are pressed mechanically, without the use of chemicals or high temperatures. Its specific gravity at 15.5 degrees Celsius is 0.9150-0.9180 Iodine value 75-94 and saponification value 184-195.

Olive Oil Nutrition Facts

  • It is considered to be the top edible oil for palatability and stability, the lipid profile and safety profiles.

  • It is a powerhouse of energy. 100 grams of oil contains 884 calories. Its high proportion of monounsaturated fatty acids versus saturated fatty acids makes it qualify as one of the most healthy oils for consumption.

  • Extra virgin olive oil comes with a very high smoke point of 450 degrees (210 degrees Celsius). This attribute of olives is vital when using it for high-temperature cooking, such as deep-frying certain foods.

  • Olive oil has a fantastic lipid profile. Monounsaturated, saturated and polyunsaturated (SFA: UFA: 14: 79%) fats are distributed in good amounts.

  • Naturally cold-pressed oil is among the cooking oils that are stable and have an extremely long shelf life.

Olive oil is distinguished by its flavor and distinctness

Contrary to many other oils that are obtained from seeds and nuts The oil is extracted from olive berries. It is rich in phytosterols and antioxidants that are derived from plants and vitamins.

Olive oil is regarded as one of the most nutritious edible oils due to its lower content of saturated fats. In addition, it contains the linoleic (omega-6) and the linolenic (omega-3) essential fats in a suggested 8:1 ratio.

The oil is rich in calories

The reason for its high calories is due to fats. It is however, particularly high in mono-unsaturated fatty acids (MUFA) such as oleic acids (18:1) and palmitoleic acids (16:1) that aid in reduce LDL which is also known as "bad cholesterol" and increase HDL (also known as "good cholesterol" in blood.

Studies suggest there is evidence that research suggests that the Mediterranean diet that is based on monounsaturated fatty acids , which are rich in oils, such as olive oil assists to prevent coronary artery disease as well as strokes, by promoting an ideal blood lipid profile.

Rich in tyrosol phenolic

Olive oil, particularly extra virgin, is rich in tyrosol phenolic substances like Oleocanthal and Oleuropein. These substances are the reason for olive's bitter and pungent flavor. Oleocanthal and oleuropein as well as its hydroxytyrosol derivative are nature's most potent antioxidants. Together with vitamin E and carotenoids they play a crucial role in fighting inflammation, cancer and coronary artery disease diabetes, degenerative nerve diseases and many more.

Research suggests that oleocanthal contains ibuprofen (NSAID) as well as anti-inflammatory effects. A Mediterranean diet that makes use of olive oil could be the reason behind the low prevalence of coronary artery disease.

As a vegetable which is rich in vitamin C

It also has high levels of plant sterols particularly sitosterol, ss-sitosterol. The FDA has given the following statement for phytosterols "Foods that contain at minimum 0.4 grams of plant sterols that are consumed daily, twice per day, in conjunction with meals, for a total intake of no less than 0.8 grams, as part of a balanced diet, low in cholesterol and saturated fat can reduce the risk of developing heart disease". Phyto-sterols hinder cholesterol absorption within the gut, and thus lower cholesterol levels in the total range of 10 percent to 15 percent.

Olive oil is high in Vitamin E

100 grams of fresh Olive oil is a source of 14.39 milligrams (about 95 percent of the RDA) from alpha-tocopherol. Vitamin E has been identified as being a potent antioxidant that is lipid-soluble and essential for maintaining the integrity of cells mucosa and skin membrane by shielding it from harmful oxygen free radicals.

Also a great source of vitamin K

100 grams of it provides around 50 percent of DRI. Vitamin K may play a part in the development of bone mass, by encouraging osteotropic activity in bone. It has also been proven to play its function in the treatment of Alzheimer's patients by decreasing neuronal damage to the brain.

Culinary use

It is the most popular food oil used in the Mediterranean, Asia Minor, and North African regions. But its usage is rapidly expanding across continents and it’s now the most popular demanding oil in Canada and is particularly popular with health-conscious individuals.

Olive is among the most sought-after oils for cooking that is used in raw food (salad dressing or gourmet oil) or to deep-fry and saute vegetables or meats, as well as poultry.


Olive oil has become the most popular food oil. It is high in fat, but this is a type of fat that has been better for your health. If you are thinking about trying healthy and delicious foods for yourself made with Olive oil at your door in Canada? In Levantine Restaurant, you can get it! Our restaurant offers foods and nutrient salads that are made from Olive oil. Check out our menu to discover the various healthy Olive oil items.


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