TERRA MEDI EXTRA VIRGIN OLIVE OIL scores 53/100 (Decent) due to its healthy fat profile, despite its high calorie density.
TERRA MEDI EXTRA VIRGIN OLIVE OIL has a FoodScore of 53/100.
A key strength is its healthy fat profile, contributing a +10 bonus to its score.
The product contains 13.33g of saturated fat per 100g, which incurs a -15 penalty.
As a NOVA class 2 food, it is considered minimally processed, similar to generic olive oil.
Use in moderation due to its high calorie content of 800 calories per 100g.
Scores +21 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
0mg
0% of Daily Value
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What it brings to the table
Healthy fat profile+10
Minimally processed (NOVA 2)+8
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What holds it back
Saturated fat (13.3g)-15
Why it scores 53
TERRA MEDI EXTRA VIRGIN OLIVE OIL receives a FoodScore of 53 out of 100, placing it in the 'Decent' category. This score reflects its nutritional composition, primarily driven by its fat content. The product is composed entirely of EXTRA VIRGIN OLIVE OIL, which is recognized for its beneficial fatty acid profile. This contributes a significant +10 bonus to its score. Additionally, as a NOVA class 2 food, it is considered a minimally processed culinary ingredient, earning an extra +8 bonus. However, its saturated fat content of 13.33g per 100g leads to a -15 penalty, as the USDA Dietary Guidelines recommend limiting saturated fat intake. While it contains no protein, fiber, added sugar, or sodium, which prevents penalties in those areas, it also lacks significant micronutrients, resulting in no bonuses from vitamins or minerals. Compared to a generic unbranded extra virgin olive oil, TERRA MEDI performs similarly, as both share the same fundamental nutritional characteristics and processing level.
Health benefits
What the nutrients in terra medi extra virgin olive oil actually do for you, grounded in established dietary science.
Source of Healthy Fats
TERRA MEDI EXTRA VIRGIN OLIVE OIL is primarily composed of monounsaturated fatty acids, which are considered healthy fats. These fats, found in significant amounts in olive oil, can play a role in supporting cardiovascular health when consumed as part of a balanced diet. Replacing sources of saturated and trans fats with monounsaturated fats is a key recommendation in dietary guidelines.
Minimally Processed Ingredient
As a NOVA class 2 food, TERRA MEDI EXTRA VIRGIN OLIVE OIL is classified as a processed culinary ingredient. This means it is derived directly from whole foods (olives, in this case) through processes like pressing, which are minimal and do not significantly alter the food's natural composition. This minimal processing helps retain the inherent nutritional qualities of the EXTRA VIRGIN OLIVE OIL.
Versatile for Culinary Use
The fat content of TERRA MEDI EXTRA VIRGIN OLIVE OIL makes it a versatile ingredient in cooking and food preparation. It can be used for sautéing, roasting, and as a base for dressings, contributing flavor and texture to meals. Its use allows for the incorporation of healthy fats into various dishes, aligning with dietary recommendations for balanced fat intake.
TERRA MEDI EXTRA VIRGIN OLIVE OIL scores 53/100 (Decent) due to its healthy fat profile, despite its high calorie density.
How to eat it
TERRA MEDI EXTRA VIRGIN OLIVE OIL is typically used as a cooking oil, a base for salad dressings, or as a finishing oil. A common serving size is 1 tablespoon, which provides a significant amount of calories and fat. It's important to measure portions to manage calorie intake.
Use TERRA MEDI EXTRA VIRGIN OLIVE OIL to make homemade salad dressings with vinegar and herbs to control added sugars and sodium.
Drizzle a small amount over cooked vegetables or whole grains to enhance flavor and add healthy fats to your meal.
When sautéing, use just enough oil to coat the pan to avoid excessive calorie intake, as olive oil is calorie-dense.
Consider using it in marinades for lean proteins like chicken or fish to add moisture and flavor without relying on less healthy fats.
Things to keep in mind
TERRA MEDI EXTRA VIRGIN OLIVE OIL is generally safe for consumption for most individuals. It contains no common allergens and no artificial additives, preservatives, or sweeteners. The primary consideration is its high calorie density due to its fat content. While the fat profile is largely healthy, excessive consumption can contribute to a calorie surplus, which may lead to weight gain over time. Individuals managing their weight or calorie intake should be mindful of portion sizes. There are no specific interactions with medications or particular populations that need to exercise extra caution beyond general dietary guidelines for fat intake.
TERRA MEDI EXTRA VIRGIN OLIVE OIL has a FoodScore of 53/100, indicating it is a 'Decent' choice. It is a good source of healthy monounsaturated fats and is minimally processed. However, like all oils, it is calorie-dense, so moderation is key for a balanced diet.
How does TERRA MEDI compare to other olive oil brands?
TERRA MEDI EXTRA VIRGIN OLIVE OIL is nutritionally comparable to other reputable extra virgin olive oil brands, such as Bertolli or Pompeian. Its score is driven by the inherent properties of extra virgin olive oil, which are consistent across brands adhering to the same quality standards. Differences are often in taste profiles rather than core nutritional value.
What does 'EXTRA VIRGIN OLIVE OIL' mean on the label?
The term 'EXTRA VIRGIN OLIVE OIL' signifies the highest quality olive oil, obtained from the first pressing of olives without the use of chemicals or excessive heat. This process helps retain the oil's natural flavor, aroma, and antioxidant content, making it a premium culinary ingredient.
What is a recommended daily intake for olive oil?
There isn't a strict recommended daily intake for olive oil, but dietary guidelines suggest incorporating healthy fats in moderation. For a typical 2,000-calorie diet, a few tablespoons spread throughout the day in cooking or dressings can fit within recommended fat intake, balancing its benefits with its calorie density.
Can I use TERRA MEDI EXTRA VIRGIN OLIVE OIL for high-heat cooking?
While extra virgin olive oil has a moderate smoke point, it's generally best for lower-to-medium heat cooking, sautéing, baking, or as a finishing oil. For very high-heat applications like deep frying, oils with higher smoke points, such as refined avocado oil or grapeseed oil, might be more suitable to prevent nutrient degradation and off-flavors.