Olive oil is very popular in the cuisine of Mediterranean countries such as Morocco, Tunisia, Italy, Spain, Portugal, Greece and southern France.

Available all year round, its consumption is becoming more widespread throughout the world and its nutritional and dietetic benefits are increasingly known and recommended.

The olive, the fruit of the olive tree to obtain olive oil, must contain about 20% oil.

For its nutritional and medicinal properties, it is best to consume cold-pressed virgin or extra virgin olive oil.

Main nutrients

Amount per 100g of virgin olive oil

Lipids = 99.9 g 

• Important for the body's energy needs
• Contains fatty acids, monounsaturated fatty acids, especially oleic acid

Sodium = 1.11 mg

• Promotes the transmission of nerve impulses
• Actively participates in regulating the distribution of water from acidity in the human body

Magnesium = 0.583 mg

• Prevents stress, fatigue, cardiovascular disease and some women's health conditions

Other nutrients = in small amounts

• Flavonoids (catechins)
• Calcium
• Potassium
• Iron
• Zinc
• Vitamin E, K = in small amounts

Number of calories

It is estimated that 100 grams of olive oil contains an average of 899 kcal.

A tablespoon of about 10 grams contains almost 90 kcal.

It is a relatively high-calorie food.

Olive oil is mainly made up of lipids (fats).

We know that 1 g of lipids contains 9 kcal.

Dietary importance for health

It reduces the risk of cardiovascular disease and protects the body from bad cholesterol.

It is rich in antioxidants, including polyphenols (flavonoids) which, together with vitamin E, reduce blood sugar and triglyceride levels.

The oleocanthal present in olive oil gives it analgesic properties.

This component has the same anti-inflammatory effect as ibuprofen, but is less effective.

Olive oil promotes memory.

This can be explained by the presence of small amounts of eicosapentaenoic acid in this oil, as well as unsaturated fatty acids up to 80%.

Due to the presence of oleic acid in its composition, olive oil can also act as an appetite suppressant.

The polyphenols in olive oil also protect against prostate and breast cancer.

Olive oil actively contributes to the proper functioning of the liver.

It also facilitates the secretion of bile, which is important for people with gallbladder disease.

Olive oil is the main source of fat in the Mediterranean diet.

General tips

Cold pressed olive oil provides the body with more phytosterols, lecithin, vitamins and other active ingredients than hot pressed.

In fact, the nutritional value of the oil varies according to the method of extraction.

If the paste is pressed at room temperature, the quantity of oil is lower, but the unsaponifiable substances it contains are higher.

On the other hand, if the mass is heated before pressing, the oil obtained is more nutritious.

Unfortunately, this method destroys a significant amount of vitamins and phytosterols.

Oil must always be protected from light.

This is why it is usually kept in coloured bottles (brown, green).

The vitamins in olive oil are destroyed at 40°C, so it is best to use raw oil.

It is better to eat olive oil than (raw) olives.

The latter are much less nutritious than the same amount of olive oil.

In other words, you have to eat a lot of olives to get the same effect as one tablespoon of olive oil.

Olives contain a lot of sodium, which can cause high blood pressure.