Product HUB

Categories

Compare products

Top products

Home

Sauces, oils and vinegars

Olive Oil

Olive Oil — Nutrients, Health Benefits, and Shopping Tips

Olive oil photo

Listonic Team

September 4, 2024

A cornerstone of Mediterranean cooking, olive oil is prized for its heart-healthy fats and robust flavor. Learn about the different grades of olive oil, how to use them in cooking, and tips for selecting high-quality oil to enhance your dishes.

Nutrition facts

Check the detailed nutritional values of olive oil, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 884 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein0 g-
Sodium1 mg0.04%
Total Fat100 128.21%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Did you know?

🛒
Choose extra-virgin olive oil for dressings. Use olive oil instead of extra-virgin olive oil when cooking with heat. It has a higher smoke point and is cheaper.
😋
Olive oil is a key component of the Mediterranean diet, known for its heart-healthy properties.
📦
Keep olive oil in a cool, dark place, tightly sealed. It can be stored for up to a year. Refrigeration can extend its shelf life but may cause it to become cloudy; it will return to normal at room temperature.

Health benefits

Explore how olive oil, rich in healthy fats and antioxidants, can be a cornerstone of a nutritious diet that supports heart health and overall well-being.
  • Rich in monounsaturated fats, which support heart health and reduce inflammation.
  • Contains antioxidants such as polyphenols, which help protect the body from free radicals and reduce inflammation.
  • Supports brain health due to its high content of healthy fats and antioxidants.
  • May help regulate blood sugar levels and improve insulin sensitivity.
  • Promotes skin health when used topically, providing moisture and reducing inflammation.

Health risks

Recognize the potential risks and concerns related to olive oil.
  • High calorie content which can contribute to weight gain if consumed in large quantities or frequently in cooking.
  • Risk of oxidation particularly in extra virgin olive oil, which is prone to becoming rancid when exposed to heat, light, or air, producing harmful compounds that may contribute to long-term health risks.
  • Potential for allergic reactions though rare, some individuals may be allergic to olives or olive oil, causing symptoms like itching, swelling, or difficulty breathing.
  • Environmental concerns related to the sustainability of olive farming and its impact on ecosystems if not sourced from responsible producers.
Conversion widget image

Add olive oil to your digital grocery list!

How to choose olive oil

Choose olive oil that is sold in dark glass bottles to protect it from light, which can degrade its quality. The oil should be a vibrant green to golden yellow color, indicating good quality.

Avoid olive oil that smells like putty or has a greasy texture, as these are signs it has oxidized. Cloudy olive oil or bottles with sediment at the bottom should be avoided, as these characteristics often indicate improper storage or aging.

How to choose olive oil

How to store olive oil

Olive oil should be stored in a cool, dark place, such as a pantry or cupboard. A tightly sealed bottle helps maintain its flavor and quality. Properly stored, olive oil can last up to two years.

Exposure to heat and light can cause olive oil to degrade and lose its nutritional value. Avoid storing it near windows or heat sources. Use a dark-colored bottle to protect it from light and ensure it remains fresh.

✅ Extra Tip

Consider using a vacuum pump to remove excess air from the bottle after each use, which can help prolong the shelf life and maintain the quality of your olive oil.

How long does it last?

Olive oil can last for 1-2 years when stored in a cool, dark place. Once opened, it is best to consume it within 6-12 months for optimal quality.

What to do with leftovers?

Leftover olive oil can be used in a variety of culinary and non-culinary ways. In the kitchen, olive oil is a staple for cooking, drizzling, and dressing. It’s perfect for sautéing vegetables, grilling meats, or making salad dressings and marinades. Olive oil can also be used to add richness to sauces and dips.

Beyond cooking, olive oil has numerous uses in personal care and household applications. It can be used as a natural moisturizer for the skin, helping to hydrate and soothe dryness. Olive oil can also be used as a hair treatment to add shine and reduce frizz or as a makeup remover. Additionally, olive oil is great for conditioning wooden furniture and cutting boards, helping to maintain their appearance and durability. It can also be used to polish stainless steel and other metal surfaces, leaving them shiny and free of fingerprints.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How olive oil supports specific health conditions

Olive oil is a heart-healthy fat rich in monounsaturated fatty acids, which support heart health by lowering bad cholesterol levels and reducing inflammation. It also contains antioxidants like vitamin E, promoting skin health by protecting against oxidative stress. Olive oil’s anti-inflammatory properties may support joint health, and its versatile use in cooking makes it a nutritious addition to a balanced diet. Opting for extra virgin olive oil ensures maximum health benefits.

Discover products from other categories