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Olive Oil Nutrition

Albertina Roca
  |   July 20, 2016   |  

Olive oil is what’s known as a “superfood”: a nutritional powerhouse, a food that’s packed with health benefits, filled with nutrients and antioxidants. It’s the high density of antioxidants in olive that’s one of the key nutritional benefits of olive oil, and the secret is in the simplicity of this ingredient. Olive oil is made with just the juice of the fresh olives, pressed and centrifuged until the oil is extracted. There are no chemicals involved.

Olive oil contains lots of healthy fats, and it’s particularly high in monounsaturated fats, which is linked to reducing the risk of many diseases, like cancer and type II diabetes. The Mediterranean style diet, which is linked to the healthiest and most long-lived populations in the world, is rich in these fats, with olive oil, nuts, seeds and fat-rich seafood being the main diet staples.

So while we're speaking of diets, what about dieting? Many people wonder about olive oil calories and whether olive oil is fattening. The calories in extra virgin olive oil are about 884 calories per 100 grams. Although this seems like a lot, it actually doesn’t add significantly to our daily caloric intake – olive oil is consumed in such small quantities that it doesn’t really lead to weight gain.

Extra virgin olive oil is also loaded with vitamins E and K. Vitamin E (alpha tocopherol) is a powerful antioxidant, while Vitamin K is thought to ward off osteoporosis by helping increase bone mass and also helpful in the treatment of Alzheimer’s.

Olive oil is rich in oleocanthal, a phytonutrient that reduces inflammation, similar to the effect ibuprofen has on the body. Inflammation is one of the most damaging processes for the body, which is why olive oil is such a great weapon for anti aging.

Bottom Line:

A good extra virgin olive oil is one of the healthiest foods you can add to your diet!


Olive Oil Nutrition Chart
per 1 oz. (28 gr.)
Calories: 248
Calories from fat: 248
Total Fat 28 gr.
Saturated Fat 3.9 gr.
Monounsaturated Fat 20.4 gr.
Polyunsaturated Fat 2.9 gr.
Total Omega-3 fatty acids 213 mg
Total Omega-6 fatty acids 2734 mg
Vitamin E (Alpha Tocopherol) 4.0mg.
Vitamin K 16.9 mcg
Cholesterol 0 mg
Sodium 1 mg
Total Carbohydrate 0 mg
Total Fiber 0 mg

Questions and Answers

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8/22/2020
Thank you for the complete breakdown of info in the chart.
Debbie from Williamsburg, VA

Author

Albertina Roca

Copywriter & Certified Cheese Addict

Meet Albertina, a seasoned food writing wordsmith and marketing creative split between the sizzling vibes of Miami and the charming streets of Buenos Aires. With a solid 20 years in the traditional and digital advertising world for the gourmet food industry, she’s mastered the art of making words as mouthwatering as the dishes they describe. She’s proudly been part of the Gourmet Food Store family (and its brands) since its very beginnings, and what a fun, flavor-packed journey it has been!

Highlights

Albertina's journey in copywriting is marked by a passion for creativity and a knack for connecting with audiences. Her expertise spans SEO-driven content that boosts visibility, engaging social media strategies that spark conversations, persuasive advertising campaigns that captivate, and heartfelt storytelling that resonates deeply.

Experience

With a diverse portfolio spanning numerous articles, blogs, and captivating content pieces, Albertina has left her mark on the industry. From informative guides to persuasive sales copy, her work not only informs but also inspires action.

Education and Background

Her journey began at Rutgers College, where she studied in History and Political Science, with a minor in English Lit. She honed her craft at The Miami Ad School in South Beach, where creativity and copy collided under the South Florida Sun. From the neon streets of South Beach to the tango beats of Buenos Aires, her pen dances with the rhythm of whatever gastronomic tales she gets to write at the time.

Currently savoring life in Buenos Aires, Argentina, she’s bilingual in English and Spanish, an avid reader, and cheese addict.

Her writing? Seasoned with creativity, spiced with experience, and garnished with a dash of wit.

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