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Extra Virgin Olive Oil Calories

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Extra virgin olive oil has been the most widely used food in cooking for thousands of years, without it it would be almost impossible to enjoy the food on our table. But how many calories does extra virgin oil have?

When we talk about oil, we cannot but think of the Mediterranean diet, and when we talk about a healthy diet, southern Italy is at the top of the European and world classics. Extra virgin olive oil is the indispensable ingredient in almost all recipes.

How many calories does a tablespoon of extra virgin olive oil have?

Extra virgin olive oil is the true protagonist of good Italian cooking. It is indicated in diets and is recommended by doctors and nutritionists as a carrier of a series of benefits. For a good oil to be such, it must undergo a series of controls at all stages of processing, from harvesting to milling to storage and finally to bottling.

 Therefore, the best companies are those that follow these processes step by step and are careful, scrupulous and ready to guarantee an excellent extra virgin oil.

Unknowingly, when enjoying Mediterranean dishes, one introduces healthy substances such as extra virgin olive oil into the body, in addition to the calories that naturally characterise it.

 It is added to diets and used as a food, or rather a condiment, to bring multiple benefits, but always in the right quantities. But to start listing its many characteristics and properties, it is good to know that a good oil must be produced in the best possible way. 

Therefore, all processes such as harvesting, milling, storage, must be carried out properly, without chemical alterations. Extra virgin olive oil must therefore be natural to offer organoleptic properties as well as high nutritional values.

 For example, it can boast the presence of polyphenols that are very important against free radicals, it usually has low acidity, and fortunately for gourmets, it must always retain a great taste.

At this point, it can be said that extra virgin olive oil has low calories when combined with other fatty substances. This is why it is used in diets and is healthy. In fact, for those facing a low-calorie diet, extra virgin olive oil is ideal, as it is non-fattening and improves metabolism.

 When it comes to dietary fats, it is good to distinguish between saturated and unsaturated fats. Extra virgin olive oil in fact consists only of unsaturated fats and more precisely: oleic, linoleic and linolenic acids, as well as essential acids and vitamins A, D, E, K and phenolic constituents, with obvious antioxidant and protective properties. In the end, 100 grams of extra virgin olive oil corresponds to 900 calories.

 In short, it is good and it is good for you, but without exaggeration. In fact, the maximum recommended dose is three tablespoons a day.

Nutritional values and calories of extra virgin olive oil

Not all fats are bad for you if taken in the right amount. Just think of what just one tablespoon of extra virgin olive oil can do if taken regularly:

lowers cholesterol levels
provides vitamins
prevents cancer
prevents cardiovascular diseases
protects the liver
helps digestion and the intestines
is an excellent emollient for skin and hair.

So, the 110 calories contained in a tablespoon of extra virgin olive oil do not count for much when you think of its many characteristics and properties. All in all, a lot of energy for just one tablespoon of oil and no carbohydrates or sugar or cholesterol or sodium.

Between calories and benefits: an olive oil vademecum

The composition of olive oil consists of vitamins and substances with important nutritional properties that give it its antioxidant nature.

These include: 

  1. Tocopherols, which contain Vitamin E
  2. Sterols
  3. Polyphenols
  4. Pigments such as carotenoids and chlorophylls

Extra Virgin Olive oil consists of fatty acids. 75% of these are unsaturated and the most abundant is the oleic acid, the amount of which must necessarily be between 55% and 88% of the total fat in the oil.

These aspects make extra virgin olive oil an ally on all fronts. Science has always been interested in studying and investigating all the benefits that oil brings to our bodies.

Here are the top 10:

  1. It is as good and healthy as mother’s milk
  2. Fights diabetes
  3. Reduces the risk of developing breast cancer
  4. Prevents Alzheimer’s
  5. Prevents tumours
  6. Protects heart and arteries
  7. Decreases the risk of stroke
  8. Prolongs satiety
  9. Rich in antioxidants
  10. Prevents colon cancer


So, to dress a nice, fresh seasonal salad, a drizzle of extra virgin olive oil not only gives great flavour, but also an extra dash of health.

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