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Olive Oil Nutrition Facts

Batul Nafisa Baxamusa May 4, 2019
Olive oil, which is widely known as 'liquid gold', is popular for its health benefits. It is used for cooking and other therapeutic purposes. Read on to know more...
Olive oil is an essential oil added to soaps, shampoos, conditioners, cosmetics, and fuel for oil lamps.
Heat, light, and air can affect its taste and nutritive value, which is why it needs to be stored in a dark place at room temperature or in the refrigerator. It also degrades over time, thus it should be used within a year or six months.


It is a type of vegetable oil that is extracted from crushed olives. Around 95% of its production is from the Mediterranean countries. The top producers are Spain, Italy, Greece, Turkey, Syria, Tunisia, Portugal, the United States, and France.
Here are some nutritional facts about it:
  • It is rich in antioxidants. It possesses Vitamin E (active antioxidant), which helps in fighting free radicals that damage the skin.
  • It is very helpful in lowering the blood pressure and reducing the risk of heart diseases.
  • Active phytonutrient compounds like polyphenols and flavonoids are present in it. These are known for their anti-inflammatory properties.
  • It prevents the oxidation of cholesterol, thus reducing the risk of heart attack.
  • Its neutralizing components help in the prevention of colon cancer to some extent.
  • Women undergoing hot flashes during menopause, have reported a reduction in the hot flash frequency and intensity, with the use of olives and the oil.
  • It helps in lubricating the bones, thus alleviating the problem of bone degeneration.
  • It provides relief from various ailments such as asthma, arteriosclerosis, constipation, diabetes, stomach problems, rheumatoid arthritis, osteoarthritis, etc.
  • It benefits the heart as well as the skin, nail, and hair.
  • It contains poly and monounsaturated fats that are good for the body, as they have the property to reduce fats.

Nutrition Value

Here is the nutritional value of 100 g of olive oil:
  • Energy - 890 kilocalories
  • Saturated Fat - 14 g
  • Polyunsaturated - 11 g
  • Monounsaturated - 73 g
  • Omega-3 - more than 1.5 g
  • Omega-6 - 3.5 to 21 g
  • Vitamin E - 14 mg
  • Vitamin K - 62 μg
This oil is easily absorbed by the body, when compared to any other edible fat. It can even be used as a substitute for fat in a baking recipe. It is the only oil in the world, which has a variety of natural flavors, with no two flavors being the same.
Since it does not contain cholesterol, it is the safest for your heart. It was known to cure various ailments in the ancient times and was considered good for the body.
Disclaimer: This is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.