How Much Olive Oil a Day?

It is the question most often skipped when olive oil's place in the diet comes up: how much?

Calories first

Olive oil is pure fat, and one tablespoon carries roughly 120 calories — more than twice the energy of a slice of bread.

That does not make olive oil bad, but "healthy" and "unlimited" are different things. Pouring three eyeballed spoonfuls over a salad adds 350-400 calories without your noticing.

The commonly cited range

There is no exact figure that holds for everyone; it depends on total energy needs. Still, the practical range that recurs in studies describing the Mediterranean pattern is around two to four tablespoons a day (roughly 25-50 grams).

There is one further reference point: the polyphenol claim authorised by the European Food Safety Authority is defined on the basis of 20 grams of olive oil a day — about a tablespoon and a half is the quantity that contribution is calculated on.

The real point: replace, don't add

This is the crucial part. Adding olive oil on top of your current diet does one thing only: it raises your daily calories.

What counts is replacement:

• Olive oil instead of butter
• Olive oil instead of margarine
• Olive oil instead of sunflower oil
• Olive oil and lemon instead of bottled salad dressing

Replacing saturated fat with monounsaturated fat is regarded as favourable for blood cholesterol — set out in olive oil and heart health.

Learning to measure

Pouring straight from the bottle almost always gives more than you think. Simple remedies:

• Use a spoon, especially on salads and pasta.
• Fit a pouring spout so the oil cannot gush.
• Use a brush to oil a pan; a spoonful poured into the base is usually unnecessary.
• Cooking with less liquid and adding the oil at the end improves both flavour and control.

Olives count too

Olives themselves belong to the fatty foods group: a medium olive is about 4-5 calories. Ten a day adds to the fat share of your diet. The sodium in brined olives is a separate matter for anyone watching blood pressure — covered in the nutritional profile of olives.

Who should take more care?

• Anyone managing their weight. Fat is the food whose portion slips most easily.
• People with gallbladder trouble. Fatty meals can trigger symptoms; follow your doctor's guidance.
• Anyone restricting salt. That concerns Table Olive Varieties">table olives rather than the oil.

The information on this page is general nutrition information and does not replace medical advice; for an individual figure, consult a doctor or dietitian.