People have been using olive oil for thousands of years, and it is an important component of Mediterranean and European food, without carbohydrates and proteins. All of these calories come from fat. Fat is one of the most beneficial unsaturated fats for you and is a nutritious addition to your diet.

Olive oil has a variety of colors and flavors. Whether it is classified as virtuous, virtuous, or pure depends on its acidity and how much it is processed. Olive oil is extracted from the fruit itself, in contrast to oils obtained from seeds, nuts, and grains.

Olive Oil Nutrition Facts

One glass of olive oil (14 g) provides 119 calories, 0 g protein, 0 g carbohydrate, and 14 g fat. Olive oil is an excellent source of vitamin E and K and contains potassium. The following information is provided by the United States Department of Agriculture.

  • Calories: 119
  • May: 14 g
  • Sodium: 0.3 mg
  • Carbohydrate: 0 g
  • Fiber: 0 g
  • Sugar: 0 g
  • Protein: 0 g
  • Vitamin E: 1.9 mg
  • For vitamins: 8.1 mg
  • Potassium: 0.1 mg


One tablespoon of olive oil contains 9.86 grams of polyunsaturated fat, 1.42 grams of polyunsaturated fat, and 1.86 grams of saturated fat. Most fats are good, but with a 2 calorie concentration, it is still useful to control their intake.

Vitamins and Minerals

One tablespoon of olive oil contains about 1.9 milligrams of vitamin E. Vitamin E keeps cells healthy, protects them from free radicals, boosts immunity, and prevents blood clots in the arteries.

The same amount of olive oil contains 8.1 micrograms of vitamin K. This vitamin plays a role in many functions such as blood sample, bone metabolism, and bone calcification.

Consumption of olive oil provides 0.1 mg of potassium per table. Potassium promotes healthy kidney and heart function. It also plays an active role in muscle contraction.


A tablespoon of olive oil contains 119 calories, making it a high-calorie food. When one teaspoon is cut, the number of calories is reduced by two-thirds, or by 40 calories per serving.


Olive oil is high in fat, but it is also a healthy fat. It also provides the body with many important nutrients such as Vitamin E, Vitamin K, and Potassium.

Boosts Immunity

Olive oil contains vitamin E, a fat-soluble vitamin that plays a role in immunity. Some studies suggest that incorporating olive oil into the diet will help control immune and inflammatory diseases such as rheumatoid arthritis and inflammatory bowel disease.

Supports Healthy Cholesterol Levels

Olive oil is high in unsaturated fats, which can increase the risk of “good” cholesterol (HDL) and “bad” cholesterol (LDL) if cells and hormones are needed for good health. Increases the risk of heart attack and stroke.

Reduces Inflammation

High levels of C-reactive protein indicate inflammation in the body. Some studies have shown that adding extra virgin olive oil (1 or 2 tablespoons daily) to the diet can reduce the C-reactive protein and have an anti-inflammatory effect.

Adverse Effects

Olive oil is generally considered safe. However, overeating can adversely affect lipid metabolism in the body.

These conditions include cirrhosis (abnormally dry skin) or atopic dermatitis (redness and itching of the skin), which can be exacerbated by giving up olive oil.


The color and taste of olive oil depend on the maturity, climate, soil type, and taste of the olives. It varies from dark green to dull, but depends on the processing process and is not a good indicator. Quality olive oil is thicker than refined products, but not too thick.

Girl, extra virgin, and pure olive oil names indicate the fatty acid and the amount of refining used to extract the oil. Normally, it is better if the acids are low. 20

Extra virgin olive oil is 100% pure, non-heated, and not chemically processed. On the contrary, the olives are mechanically extracted (by pulling or pulling the olives after grinding). The prestigious “Extra Virgin” has the most nutritious, low-fat, low-fat, and virgin olive oil.

Pure olive oil is first processed from pulp with heat and chemicals. The taste is light and cheap. The advantage here is that its neutral taste and smoke are higher.

When It’s Best

Olive oil, also known as sweet butter, is produced mainly in Europe (Spain, Italy, France, and Greece). It is produced in small quantities in California and North Africa.

Olives are harvested in winter in the northern hemisphere (October to January) and the southern hemisphere in late spring and early summer (April to July). Twenty-one
Olive oil is available at your local grocery store at any time of the year. Enter the date the container was used. After this date, the product may not have all its beneficial properties.

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