Epic source
Energy
900 kcal · 45% DV target
A cornerstone of Mediterranean cuisine, this liquid fat is prized for its peppery finish and high concentration of monounsaturated fatty acids which support cardiovascular health.
Olive oil consumption is consistently linked to a lower risk of cardiovascular disease, with meta-analyses showing a 16% reduction in risk for every additional 25g (roughly two tablespoons) consumed daily .8
Regular intake is well-established as a tool for managing heart health markers, specifically by reducing systolic blood pressure and lowering LDL-cholesterol (the type associated with arterial plaque) .210
The health benefits appear to be driven by minor constituents like polyphenols (naturally occurring antioxidants) rather than just the fat content itself, as olive oil shows stronger protective effects against mortality and stroke than other sources of monounsaturated fats .26
Evidence from large-scale systematic reviews indicates that replacing other dietary fats with olive oil is associated with a 22% lower risk of developing type 2 diabetes .8
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
900 kcal · 45% DV target
100.0 g · 128% DV target
13.5 g · 67% DV target
Not a benefit — best kept low
0.64 g · Top 5% of fats & oils
7.82 g · Top 4% of fats & oils
15.0 mg · 100% DV target
Seasonality has not been estimated for this ingredient yet.
Light and heat degrade the oil's quality and antioxidants.
Olive trees are carbon sinks and require relatively little water compared to other oil crops, though processing waste can impact local water systems.
The oldest known olive oil production site dates back to the 6th millennium BC in present-day Israel, where archaeologists found crushed olive pits and stone basins.