Nutrient Facts of Extra Virgin Olive Oil

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When we talk about the healthiest edible oil with pleasant flavor, refreshing aroma and best nutritional profile, then the name of extra virgin olive oil pops up. In comparison to all other healthy edible oils, extra virgin olive oil has the highest level of mono-unsaturated fatty acids and anti-oxidants. 

Scientific research has revealed that high density lipoproteins and mono-unsaturated fatty acids are extremely good for body’s cholesterol level and metabolic activities. These fatty acids play a significant role in preventing heart and many other diseases. Extra virgin olive oil is also rich in fat soluble vitamin K and E which are anti-oxidant in nature, thus protecting the oil and human body from abnormal activities.

Now, let’s dive into the depth of the nutritional facts of extra virgin olive oil!

Extra Virgin Olive Oil Nutrition Data

Olive oil

Extra virgin olive oil has been in use for centuries. People use it for its exciting, unique flavor and aroma, for medical purposes and for making food more delicious.  

Doctors and nutritionists recommend people to add 1 tbsp of extra virgin olive oil in their diet on daily basis. This oil helps the body in regulating normal body functions, keeps the heart walls and arteries strong, balance the blood cholesterol level, blood sugar level, maintains the normal digestion procedure, aids in removing cholesterol clots and much more. 

The extra virgin olive oil nutritional facts in 1 tbsp (equal to 14g- 15g) are given below:

  1. Calories 120g
  2. Fat 14g in 14g EVOO
  3. Saturated fat 2.2g
  4. Polyunsaturated fat 1.8g
  5. Monounsaturated fat 10g
  6. Trans fat 0g
  7. Carbohydrates 0g
  8. Proteins 0g
  9. Dietary fiber 0g
  10. Cholesterol 0g

The extra virgin olive oil nutritional facts in 100g or 1 cup are given below:

  1. 100g of EVOO has 100g fat
  2. Saturated fat 13.808g
  3. Polyunsaturated fat 10.52g
  4. Monounsaturated fat 72.96g
  5. Trans fat 0g
  6. Proteins 0g
  7. Carbohydrates 0g
  8. Calories 884g
  9. Cholesterol 0g
  10. Dietary fiber 0g

Extra Virgin Olive Oil Nutritional Benefits

Fats in Extra Virgin Olive Oil

The fat content in extra virgin olive oil is balanced in a very healthy manner. Extra virgin olive oil has saturated fat about 13.8% or 2.2g in one serving and 78% of the rest of the fat is mono-unsaturated. This means that the greater portion (monounsaturated fat) is HDL in the form of oleic acid fatty acid, which aids the body in normalizing the blood cholesterol level by removing extra cholesterol, LDL and triglycerides from the body.

What about olive oil

A report by FDA showed that daily consumption of extra virgin olive oil reduces the risk of heart attacks because of the presence of mono-unsaturated fat.

A healthy edible oil or fat helps to improve satiety. Satisfied satiety prevents from over eating and thus protects from obesity. As we all know, fat is the biggest contributor to obesity if it does not help in improving satiety. Extra virgin olive oil is one of the goodest fats on earth that helps in feeling more satisfied, full and satiated.

Vitamins in Extra Virgin Olive Oil

Vitamins in olive oil

Extra virgin olive oil is a rich source of vitamin k and vitamin E. Vitamin E is a fat soluble vitamin that helps in strengthening the immune system and plays an important role in normal nerve conduction. Another important vitamin, vitamin K, plays role in blood clotting of the wound. 

Anti-oxidants and Anti-inflammatory compounds

Extra virgin olive oil also contains anti-oxidants like polyphenols that aids in reducing oxidative stress in the human body. Research has shown that polyphenol reduces the cognitive decline which is associated with aging like Alzheimer’s disease.

Some quantity of omega 3 and omega 6 in extra virgin olive oil is also present which is also important for brain health. 

University of Navarra and Las Palmas de Gran Canaria, Spain has published a report stating that a diet rich in extra virgin olive oil can combat against depression. Fats in EVOO act like cell membrane building blocks. It pads the organs and provide nerve insulation.

Extra Virgin Olive Oil Water Content

Water content in ideal extra virgin olive oil is 0.8%. It should not be more than this as water presence can trigger the organic degeneration by microorganisms. 

When olive fruit is crushed to extract oil, vegetal water is removed from the oil through centrifugation. Mechanical extraction ensures that your bottled EVOO remains fresh and nutritious till the given end date.

Is Extra Virgin Olive Oil Fattening?

No, extra virgin olive oil is not fattening. As mentioned above, it contains good cholesterol in form of HDL that aids the body in removing the bad cholesterol or LDL. Moreover, mono-unsaturated fatty acids do not allow the fat deposition in blood arteries and they make the heart walls strong and healthy to proceed the normal blood regulation in the body.

Different extra virgen olive oils from Spain

Buy olive oil

Buy the best spanish extra virgin olive oils in our online store.


Extra virgin olive oil is all in all a healthy choice in comparison to all other edible oils. If you are looking out for certified and verified extra virgin olive oil suppliers, then go nowhere other than the ‘Spanish oil’.

We are authentic and genuine suppliers of all olive oil types directly from Spain to all around the world. Do make a free visit to our website and explore the true flavors of nature.

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