Oil, Olive

About This Food

Ask anyone about the "Mediterranean diet" and the ingredient that instantly comes to mind is... olive oil!

Olive oil is made by pressing tree-ripened olives to extract a flavorful, heart-healthy monounsaturated oil that is prized throughout the world. While some olive oils come from California, many are imported from France, Greece, Italy and Spain.

The flavor, color and fragrance of olive oils can vary depending on distinctions such as growing region and the crop’s condition - much like wines.

Extra virgin olive oil, the cold-pressed result of the first pressing of the olives, is only 1 percent acid. It is considered the finest and fruitiest of the olive oils and is therefore also the most expensive. It can range from a champagne color to greenish-golden to bright green. In general, the deeper the color, the more intense the olive flavor, and more phytonutrients present.

In addition to monounsaturated fatty acids, olive oil also contains polyphenols, flavonoids, vitamin E, beta-carotene, and squalene.

When choosing and using olive oil, it's important to take note of a few things. First, you get what you pay for. The more flavorful  (and expensive) olive oils have a higher concentration of phytonutrients. And next, use olive oil cold - for drizzling. You will notice at medium to medium high heat, olive oil begins to smoke or hit its flash point. Going beyond the flash point creates harmful lipid oxidation products (LOPs) that damage cells. If you see smoke, throw it out and start over.

Olive oil should be stored in a cool, dark place for up to 6 months. It can be refrigerated, in which case it will last up to a year.

Special diets
  • AIP Diet
  • Candida Diet
  • Diabetic
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
Good Source of
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Coconut
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition Information

Serving size: 1 tsp(s)oil

Calories: 44

Omega-6 / Omega-3 ratio: 13 : 1

Macronutrients
Amount
Total Fat
5 g
Saturated Fat
0.69 g
Monounsaturated Fat
3.65 g
Polyunsaturated Fat
0.53 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
38 g
ALA
38 mg
EPA, DHA
0 mg, 0 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
0 g
Net Carbohydrate
0 g
Sugars
0 g
Fiber
0 g
Protein
0 g
Sugar Alcohols
0 g
Macronutrients
Amount
% Daily Value*
Vitamin A
0 IU
0%
Vitamin C
0 mg
0%
Vitamin D
0 IU
0%
Vitamin E
0.72 IU
2%
Vitamin B6
0 mg
0%
Vitamin B12
0 mcg
0%
Vitamin K
3.01 mg
4%
Folate
0 mcg
0%
Niacin
0 mg
0%
Riboflavin
0 mg
0%
Thiamin
0 mg
0%
Choline
0.01 mg
0%
Minerals
Calcium
0.05 mg
0%
Copper
0 mg
0%
Iron
0.03 mg
0%
Magnesium
0 mg
0%
Manganese
0 mg
0%
Phosphorous
0 mg
0%
Potassium
0.05 mg
0%
Selenium
0 mcg
0%
Sodium
0.1 mg
0%
Zinc
0 mg
0%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
0 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg
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