Olive Oil Nutrition Facts and Health Benefits That May Surprise You!

Posted by Texana Brands on

Do you know what the healthiest cooking oil is? Olive oil! Olive oil has been used as both a cooking oil and healthy dietary fat. It's packed with antioxidants and nutrients with potentially significant health benefits. 

In this blog post from Texana Brands, we'll discuss some surprising benefits of olive oil and why it's been dubbed a "superfood". We'll also provide some nutritional information about this fantastic oil. 

Read on if you're interested in learning more about potential olive oil health benefits!

Table of Contents:

  1. What is Olive Oil?

  2. What Makes Olive Oil Healthy?

  3. Introducing Oleocanthal: The Secret Ingredient in Extra Virgin Olive Oil 

  4. Olive Oil Nutrition Facts 

  5. The Potential and Surprising Health Benefits of Olive Oil 

  6. Olive Oil and Monounsaturated Fats

  7. Olive Oil and Heart Health

  8. Olive Oil and Cancer Prevention

  9. Olive Oil and Brain Health

  10. Conclusion 

People Also Ask: 

Is extra virgin olive oil good for every day?

Yes. Extra virgin olive oil contains essential vitamins, minerals, and other beneficial compounds for your health. It also contains monounsaturated fats, healthy fats that can help reduce bad cholesterol. 

Which olive oil has the most health benefits?

Extra virgin olive oil (EVOO). This olive oil is of the highest quality and contains the most antioxidants and healthy fats. 

Which vitamin is rich in olive oil?

Olive oil, especially extra virgin, is rich in Vitamins E and K. 

What is Olive Oil?

Olive oil is a type of oil extracted from olives, the fruit of the olive tree. It is a staple in many Mediterranean diets and is used in various dishes, from salad dressings to cooked vegetables.

Olive oil is produced by pressing whole olives and extracting the whole from those pressed olives. There are several varieties of oil derived from olives. Each depends on the crushing method and the extraction process (cold-pressed or hot-pressed). 

The characteristics of olive oil also depend on the variety of olive, the altitude, climate, and soil where the olives are grown. However, out of all the different types of olive oil available, extra-virgin olive oil (EVOO) is the purest and highest quality olive oil.

What Makes Olive Oil Healthy?

Olives are a fruit that is naturally rich in beneficial compounds called polyphenols. Plants, fruits, and vegetables produce polyphenols to help protect themselves from certain environmental aspects that can be harmful. 

To humans, these polyphenols provide notable antioxidant and even anti-inflammatory benefits

In addition to polyphenols, olive oil is also packed with:

  • Vitamins
  • Minerals
  • Monounsaturated fats
  • Antioxidants 

However, it's important to know that not all olive oils are created equal. Only extra virgin olive oil has the highest amount of beneficial compounds, which have the potential to provide significant health benefits. This is because EVOO is made from pure, cold-pressed olives. 

A cold-pressed process helps preserve the oil's essential vitamins, minerals, antioxidants, and other compounds.

Introducing Oleocanthal: The Secret Ingredient in Extra Virgin Olive Oil 

Olive oil, primarily extra virgin olive oil, is revered as a healthy choice for cooking and dietary purposes. But why is this? The answer is one word: Oleocanthal.

Oleocanthal is a natural phenolic compound only found in extra virgin olive oil. This compound is also part of the polyphenol family. It has been shown to provide powerful anti-inflammatory and antioxidant properties and other notable benefits for the body. 

Olive Oil Nutrition Facts 

The specific nutritional content of extra virgin olive oil fluctuates between manufacturers. This can be because of the differences in pressing methods, types of olive used, harvesting times, soil, and more. 

That being said, one tablespoon (about 14 grams) of EVOO typically contains the following:

  • 119 Calories 
  • 0 grams of Protein 
  • 14 % of Saturated Fat 
  • 73% of Monounsaturated Fat
  • 11% of Polyunsaturated fat (PUFA)
  • 13% Daily Value of Vitamin E 
  • 7% Daily Value of Vitamin K

Extra virgin olive oil is also an excellent source of antioxidants, a group of compounds that help fight chronic disease and inflammation. 

Carbs: Olive oil doesn’t contain any carbohydrates

Vitamins and Minerals: About 1.9 milligrams of Vitamin E can be found in a tablespoon of olive oil. Vitamin E helps keep cells healthy by protecting them from free radicals, preventing blood clots, and boosting our immune systems. 

About 8.1 micrograms of Vitamin K can be found in a tablespoon of olive oil. Vitamin K is vital in helping protect our bodies from blood clots and supporting bone mineralization and bone metabolism. 

The Potential and Surprising Health Benefits of Olive Oil 

You might be surprised to learn that olive oil is not just a healthy cooking oil but also has some impressive health benefits. Olive oil has been shown to improve heart health, cognitive function, and even skin appearance. 

Keep reading to learn more about the health benefits of olive oil!

Olive Oil and Monounsaturated Fats

One of the main reasons why olive oil is so healthy is because it's rich in monounsaturated fats. These "good" fats can help lower cholesterol levels and reduce the risk of heart disease. 

Olive Oil and Heart Health

One of olive oil's most well-known health benefits is its positive effect on heart health. Olive oil contains monounsaturated fats, which have been shown to lower harmful cholesterol levels and improve blood vessel function

The American Heart Association recommends replacing saturated fats with olive oil for lowering cholesterol levels and decreasing the risk of heart disease.

Olive Oil and Cancer Prevention

Recent studies have shown that olive oil may also help protect against certain types of cancer. The antioxidant compounds found in olive oil can help neutralize harmful free radicals, which can damage cells and lead to cancer. 

Olive Oil and Brain Health

In addition to its heart-healthy and potential cancer-preventive properties, olive oil may also help protect your brain as you age. The Oleocanthal polyphenol in EVOO has been shown to support brain function and reduce the risk of Alzheimer's disease


Ounce per ounce, olive oil packs more punch regarding nutrition and health benefits than almost any other food on the planet! This humble kitchen staple has much to offer, from heart health to cognitive function. 

Next time you reach for the olive oil, know that you're doing more than just adding flavor to your meal!

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