Is extra virgin olive oil good for you?

Extra virgin olive oil is a whole food (NOVA 1) with a healthy fat profile, providing beneficial micronutrients like Vitamin E and K. Its saturated fat content is 13.8g per 100g.

Is extra virgin olive oil good for weight loss?

Olive oil is calorie-dense at 884 calories per 100g, so moderation is key for weight management. It contains no protein or fiber, which are nutrients that contribute to satiety.

Is extra virgin olive oil good for diabetes?

Extra virgin olive oil contains no added sugar and is a source of healthy fats. It has a negligible impact on blood sugar levels, making it a suitable fat choice for individuals managing diabetes.

Is extra virgin olive oil ultra-processed?

No, extra virgin olive oil is classified as a NOVA 1 food, meaning it is an unprocessed or minimally processed food. It is extracted from olives without the use of extensive industrial processing.

condiment · Serving 1 tbsp

Olive oil (extra virgin)

Olive oil (extra virgin) scores a Decent 59/100. It benefits from a healthy fat profile and being a whole food, though its saturated fat content incurs a penalty.

Decent

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Micronutrients (Vitamin E, Vitamin K)+4
Healthy fat profile+10
Whole food (NOVA 1)+10

What brings the score down

Penalties

Saturated fat (13.8g)-15

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	884 kcal	—
Total fat	100 g	128%
Saturated fat	13.8 g	69%
Trans fat	0 g	—
Fiber	0 g	0%
Protein	0 g	0%
Added sugar	0 g	0%
Sodium	2 mg	0%
Potassium	0 mg	0%
Calcium	0 mg	0%
Iron	0 mg	0%
Magnesium	0 mg	0%
Phosphorus	0 mg	0%
Zinc	0 mg	0%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	0 %	0%
Vitamin E	94 %	94%
Vitamin K	50 %	50%
Vitamin B12	0 %	0%
Folate	0 %	0%
Riboflavin	0 %	0%
Omega-3	0 g	—

Frequently asked questions

Is extra virgin olive oil good for you?: Extra virgin olive oil is a whole food (NOVA 1) with a healthy fat profile, providing beneficial micronutrients like Vitamin E and K. Its saturated fat content is 13.8g per 100g.
Is extra virgin olive oil good for weight loss?: Olive oil is calorie-dense at 884 calories per 100g, so moderation is key for weight management. It contains no protein or fiber, which are nutrients that contribute to satiety.
Is extra virgin olive oil good for diabetes?: Extra virgin olive oil contains no added sugar and is a source of healthy fats. It has a negligible impact on blood sugar levels, making it a suitable fat choice for individuals managing diabetes.
Is extra virgin olive oil ultra-processed?: No, extra virgin olive oil is classified as a NOVA 1 food, meaning it is an unprocessed or minimally processed food. It is extracted from olives without the use of extensive industrial processing.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.