How Much Extra Virgin Olive Oil Should You Consume Per Day?
Looking to include extra virgin olive oil in your diet but not sure how much is too much? With its endless health benefits and rich flavour, this liquid gold is a staple for health-conscious cooks and nutrition enthusiasts around the world. But how can you maximise its benefits? And most importantly, how much is the right amount?
Here’s everything you need to know about daily consumption of extra virgin olive oil (EVOO) and why it deserves a prime spot in your kitchen.
What is Extra Virgin Olive Oil?
Extra virgin olive oil is the highest-quality olive oil, extracted from olives without the use of heat or chemicals. This process preserves its rich flavour, golden-green hue, and nutrients, making it both a delicious addition to any meal and a nutritional powerhouse.
But EVOO isn’t just another ingredient; it’s a lifestyle choice. With its high concentration of antioxidants, healthy fats, and anti-inflammatory properties, it’s a versatile oil recognised not just for the taste it adds to your plate but for its ability to support overall health.
Health Benefits of Extra Virgin Olive Oil
EVOO holds the crown for being one of the healthiest fats on the planet—and for good reason. Here are some of the key health benefits it offers:
Heart Health: Packed with monounsaturated fatty acids (MUFAs), EVOO helps reduce bad cholesterol levels and supports heart function.
Antioxidant Boost: High in polyphenols and Vitamin E, EVOO protects your body from free radicals and oxidative stress.
Anti-Inflammatory Properties: EVOO contains oleocanthal, a compound with anti-inflammatory effects similar to those of ibuprofen.
Supports Brain Function: Regular consumption has been linked to improved cognitive health and potentially reducing the risk of Alzheimer’s.
Promotes Digestive Health: Its soothing properties can aid digestion and support gut health.
These health benefits make EVOO an undisputed hero in the kitchen, but how much should you be consuming to reap these rewards?
How Much Extra Virgin Olive Oil Should You Consume Daily?
Experts recommend consuming 1 to 2 tablespoons of extra virgin olive oil per day to maintain a healthy balance. Here’s why this amount works:
1 Tablespoon (13-14 grams): Provides around 120 calories and a good dose of MUFAs while fitting seamlessly into your daily diet.
2 Tablespoons (26-28 grams): Ideal for those looking to reap maximum health benefits, such as improved cholesterol levels and reduced inflammation.
For best results, aim to incorporate EVOO into meals throughout the day. Drizzle it on salads, use it as a dipping oil for bread, or simply add it to your cooked dishes.
Pro Tip: Avoid cooking at extremely high temperatures with EVOO to preserve its nutrients and flavour.
Easy Ways to Add EVOO to Your Diet
Not sure how to work EVOO into your daily routine? Here are some simple ideas:
Breakfast: Drizzle EVOO over avocado toast or scrambled eggs for a healthy, flavour-packed start to your day.
Lunch: Swap your store-bought salad dressings for a homemade EVOO and balsamic vinegar combination.
Dinner: Use EVOO for roasting vegetables or as a finishing oil over grilled fish or pasta dishes.
Snack Time: Pair EVOO with a crusty baguette as a luxurious dipping oil or drizzle it over hummus.
Desserts: Believe it or not, EVOO works beautifully in baking or drizzled over vanilla ice cream with a sprinkle of sea salt.
Discover Premium Spanish Extra Virgin Olive Oils
Now that you know how much EVOO to consume and how to use it, it’s time to take your kitchen game to the next level with our exquisite selection of Spanish extra virgin olive oils.
Explore these limited-edition favourites:
Pago de Espejo EVOO Picual Early Harvest 500ml: Savor the robust and bold flavour of Picual olives. Perfect for hearty dishes and dipping.
Extra Virgin Olive Oil Elixir DOP Les Garrigues 500ml: A balanced oil with fruity notes and hints of almond—a versatile choice for every meal.
L’Oli Reserva Familiar EVOO Arbequina 500ml: Experience the silky aroma of Arbequina olives, perfect for drizzling over salads or using in marinades.
Pago de Espejo Arbequina Early Harvest EVOO 500ml: A smooth, fruity oil that’s perfect for enhancing everything from seafood to desserts.
Each bottle tells a story of tradition, craftsmanship, and passion, carefully cultivated in Spain’s renowned olive groves. Whether you’re after bold, fruity, or delicate flavours, there’s an EVOO for you.
Final Thoughts
Including 1-2 tablespoons of extra virgin olive oil in your daily diet is an easy, delicious way to enhance your meals while supporting better health. With its myriad of health benefits and rich flavour profiles, EVOO is a must-have for any health-conscious individual or home cook.
Make every meal memorable by choosing high-quality oils. Start your EVOO culinary adventure today with our premium Spanish olive oils and taste the difference for yourself.
Your perfect pour awaits—because life (and your cooking) deserves a touch of extra virgin olive oil! 🫒
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