FoodScore
0/ 100
Decentcondiment· 1 tbsp

Olive oil (extra virgin)

Olive oil (extra virgin) scores 59/100, a decent rating, primarily due to its **favorable fat profile** and minimal processing, despite being calorie-dense.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Olive oil (extra virgin) contains 884 kcal per 100 g.
  • Olive oil (extra virgin) contains 100.0 g of total fat per 100 g (13.8 g saturated).
  • Olive oil (extra virgin) contains 0 g of added sugar per 100 g.
  • Olive oil (extra virgin) provides 2 mg of sodium per 100 g.
  • Olive oil (extra virgin) scores 59/100 on FoodScore (decent).
  • Olive oil (extra virgin) is classified as NOVA 1 (unprocessed or minimally processed).
  • Olive oil is minimally processed (NOVA 1), making it a whole food choice.
  • Its healthy fat profile contributes a significant +10 bonus to its FoodScore.
  • Contains 13.8g of saturated fat per 100g, which incurs a penalty.
  • Provides 0g of protein, fiber, and omega-3 per 100g serving.
  • Virtually free of sodium (2mg) and contains no added sugar.
  • Scores +27 points above the condiment category average (32/100 across 822 foods).
Fiber
0g
0% of Daily Value
Protein
0g
0% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin E, Vitamin K)+4
Healthy fat profile+10
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (13.8g)-15

Why it scores 59

Olive oil (extra virgin) earns a FoodScore of 59, placing it in the 'decent' category. This score reflects its nutritional strengths and weaknesses according to dietary guidelines. A significant positive contributor is its classification as a minimally processed whole food (NOVA 1), which adds a substantial 10 points. Furthermore, its healthy fat profile, characterized by a high proportion of monounsaturated fats, provides another 10-point bonus. The presence of beneficial micronutrients like Vitamin E and Vitamin K also adds 4 points. However, the food is penalized 15 points due to its saturated fat content of 13.8g per 100g, which exceeds recommended limits. While it contains no protein, fiber, or omega-3, and is very low in most other micronutrients, these absences do not incur penalties as they are not expected in an oil. To achieve a higher score, olive oil would need to have a lower saturated fat content, which is inherent to its composition, or be fortified with beneficial nutrients, which is not typical for this product.

Health benefits

What the nutrients in olive oil (extra virgin) actually do for you, grounded in established dietary science.

Supports Heart Health

Olive oil is well-regarded for its role in cardiovascular health, primarily due to its high content of monounsaturated fatty acids (MUFAs). These fats, particularly oleic acid, are known to help reduce levels of low-density lipoprotein (LDL) cholesterol, often referred to as 'bad' cholesterol, while potentially increasing high-density lipoprotein (HDL) cholesterol, or 'good' cholesterol. The USDA Dietary Guidelines emphasize replacing saturated fats with unsaturated fats for heart health benefits. A 100g serving of olive oil contains 13.8g of saturated fat, which is a consideration, but its overall fat profile is considered beneficial when consumed in moderation as part of a balanced diet.

Provides Antioxidants

Extra virgin olive oil is a source of antioxidant compounds, notably vitamin E and polyphenols. Vitamin E, specifically alpha-tocopherol, is a fat-soluble antioxidant that helps protect body cells from damage caused by free radicals. This protective effect is important for overall cellular health and can contribute to reducing oxidative stress. While olive oil is not a primary source of many vitamins, its contribution of vitamin E is a notable benefit. The presence of these antioxidants, alongside its healthy fat profile, contributes to its overall nutritional value.

Source of Vitamin K

Olive oil provides Vitamin K, an essential fat-soluble vitamin crucial for several bodily functions. Vitamin K plays a vital role in blood clotting, ensuring proper wound healing and preventing excessive bleeding. Beyond coagulation, it is also important for bone health, contributing to bone mineralization and density. While not a major source of all micronutrients, the vitamin K content in olive oil is a valuable addition to the diet, supporting these critical physiological processes. It's important to consume a variety of foods to meet all vitamin K needs.

Anti-inflammatory Properties

Extra virgin olive oil contains compounds with anti-inflammatory properties, most notably oleocanthal. This phenolic compound has been shown to act similarly to non-steroidal anti-inflammatory drugs (NSAIDs), although with a milder effect. Chronic inflammation is linked to various health issues, and incorporating foods with anti-inflammatory components can be beneficial. While olive oil is not a cure for inflammatory conditions, its regular consumption as part of a healthy diet may contribute to reducing systemic inflammation. This benefit is particularly associated with the extra virgin variety, which retains more of these beneficial compounds.

How to eat it

Olive oil is a versatile condiment and cooking fat, a staple in many cuisines, particularly Mediterranean. It's commonly used for sautéing, roasting, dressing salads, and finishing dishes. Given its calorie density (884 calories per 100g), portion control is key. A typical serving size is 1 tablespoon, which provides approximately 120 calories. It's best used to enhance flavor and provide healthy fats rather than as a primary source of calories.

Use extra virgin olive oil for dressings and finishing dishes to preserve its delicate flavor and beneficial compounds.
Store olive oil in a cool, dark place away from direct sunlight and heat to prevent oxidation and rancidity.
Pair olive oil with vinegar and herbs for a simple, flavorful salad dressing instead of creamy, high-sodium options.
Substitute butter with olive oil when cooking vegetables or lean proteins to reduce saturated fat intake.
Drizzle olive oil over roasted vegetables, whole-grain pasta, or soups just before serving to add richness and healthy fats.
Things to keep in mind

Olive oil is generally considered safe for consumption by most healthy adults at typical serving sizes. There are no widely documented common allergies specifically to olive oil. Individuals with severe tree nut allergies may sometimes be advised to exercise caution with certain oils, but olive oil is not a tree nut. Due to its high calorie density, excessive consumption could contribute to weight gain if not balanced with overall caloric intake. There are no significant drug interactions or specific populations for whom olive oil is contraindicated at normal dietary levels.

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Reader questions
Is extra virgin olive oil healthy?
Yes, extra virgin olive oil is generally considered healthy. It scores 59/100 on FoodScore, indicating a decent nutritional profile. Its health benefits stem from its high content of monounsaturated fats and antioxidants like Vitamin E and K, which support heart health and provide anti-inflammatory effects. However, it is calorie-dense and contains some saturated fat, so moderation is important.
Is extra virgin olive oil good for heart health?
Yes, extra virgin olive oil is particularly beneficial for heart health. It is rich in monounsaturated fatty acids, which research supports can help lower LDL ('bad') cholesterol levels. This contributes to a reduced risk of cardiovascular disease. Its healthy fat profile is a major reason for its positive FoodScore contribution.
Is olive oil considered ultra-processed?
No, extra virgin olive oil is classified as a minimally processed food (NOVA class 1). This means it undergoes minimal processing, primarily mechanical extraction, without the addition of sugars, salts, fats, or other food additives. This classification contributes positively to its FoodScore.
What is the best way to cook with olive oil?
Extra virgin olive oil is best used for low to medium-heat cooking, sautéing, and as a finishing oil for dressings and drizzles. Its smoke point is lower than some other oils, so for high-heat cooking like deep frying, oils with a higher smoke point may be more suitable. Using it raw in salads helps preserve its delicate flavor and beneficial compounds.
What can I use as an alternative to olive oil?
If you're looking for an alternative with a similar healthy fat profile, avocado oil is a good option, especially for higher heat cooking due to its higher smoke point. Other alternatives include canola oil or sunflower oil, though their flavor profiles differ. For dressings, nut-based oils like walnut oil can offer different flavors and healthy fats.
Does olive oil help with weight loss?
Olive oil itself does not directly cause weight loss. However, its healthy fats can contribute to satiety, potentially helping you feel fuller and reduce overall calorie intake from other sources. As it is calorie-dense (884 calories per 100g), portion control is crucial. Replacing less healthy fats with olive oil as part of a balanced, calorie-controlled diet can support weight management.
What is the difference between extra virgin and regular olive oil?
The primary difference lies in their processing and quality. Extra virgin olive oil is the highest quality, obtained from the first cold pressing of olives without chemical treatments, retaining more flavor, antioxidants, and beneficial compounds. Regular olive oil, often labeled 'pure' or 'light', is typically a blend of refined olive oil and some virgin olive oil, with a milder flavor and fewer nutrients due to processing.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-07-01