What’s in Olive Oil?
Per 100 grams, olive oil contains 884 calories and is composed of heart-healthy fats, all with zero carbohydrates and zero protein.
The fat profile in olive oil breaks down as roughly 77% monounsaturated fat, 14% saturated fat, and 9% polyunsaturated fat. This balance positions EVOO among the healthiest oils available. The dominant fat is oleic acid, a monounsaturated fatty acid that research consistently links to better heart health and lower inflammation.
1 tbsp olive oil nutrition facts
A more practical number for home cooks: a standard tablespoon of olive oil (about 14g) contains roughly 120 calories, a useful reference when you’re dressing a salad or finishing a dish!
Extra Virgin vs. Regular: Does It Matter Nutritionally?
Yes, and significantly! Extra virgin olive oil (EVOO) is the least processed of the three main grades (extra virgin, virgin, and refined). Because EVOO undergoes minimal processing, it retains a far greater concentration of antioxidants compared to refined olive oil.
While the high monounsaturated fat content was traditionally seen as the main reason for olive oil’s health benefits, research now points to the minor components — polyphenols and other compounds — as being responsible for much of its heart benefits.
When a recipe calls for olive oil, reaching for extra virgin is nearly always the better nutritional choice!
The Health Benefits: What Science Says
Olive oil has been studied extensively, particularly in the context of the Mediterranean diet.
Heart Health
Compared with other dietary fats and low-fat diets, EVOO has been shown to be superior in managing several cardiovascular risk markers — including lowering blood pressure, reducing LDL (“bad”) cholesterol, raising HDL (“good”) cholesterol, and improving blood sugar control.
Beyond cholesterol, olive oil supports healthy blood vessel function by increasing the availability of nitric oxide, which helps blood vessels dilate, lowers blood pressure, and improves blood flow.
Anti-Inflammatory Properties
Olive oil contains oleocanthal, a compound with anti-inflammatory properties comparable to ibuprofen. Research has linked the Mediterranean diet (with olive oil at its centre) to reduced markers of inflammation, which plays a role in conditions ranging from arthritis to cardiovascular disease.
Vitamins and Antioxidants
Extra virgin olive oil is rich in vitamin E. 100g provides approximately 96% of the recommended daily intake of alpha-tocopherol, a powerful antioxidant that helps protect cell membranes. It also contains vitamin K and plant sterols, which may help lower total cholesterol absorption in the gut.
How to Get the Most from Olive Oil in Your Kitchen
- Buy extra virgin: Look for a harvest date on the bottle rather than just a “best before” date. Fresher oil contains more polyphenols.
- Store it properly: keep it away from heat, light, and air. A dark pantry cupboard is ideal.
- Don’t fear the heat: Extra virgin olive oil has a smoke point of around 210°C making it suitable for most everyday cooking, including roasting and pan-frying.
- Use it generously but mindfully: given its calorie density, a tablespoon or two per meal is a sensible benchmark for most people.
Olive oil earns its place as a pantry essential in Australia for its flavour and genuinely impressive nutritional profile.
The key is choosing quality Extra Virgin Olive Oil like La Española. For Aussie home cooks who love fresh, flavourful food, it’s one of the simplest and most evidence-backed upgrades you can make!