Olive Oil
Olive oil is a vegetable oil pressed from the olive fruit and the foundation of Mediterranean cooking. It is known for its monounsaturated fat and vitamin E.
| Basis | extra virgin olive oil, 100 g |
|---|---|
| Food group | Oils |
| Practical portion | 1 tablespoon |
| Portion (g) | 14 |
| Energy (kcal/100 g) | 884 |
| Protein (g/100 g) | |
| Carbohydrate (g/100 g) | |
| Fat (g/100 g) | 100 |
| Fibre (g/100 g) | |
| Notable nutrients |
|
| Storage | Keep it sealed in a dark bottle, away from light and heat. |
| Food safety | Do not use frying oil over and over; do not use oil that has turned rancid. |
Nutrition profile
Olive oil is pure fat: 100 g contains roughly 884 kcal, all of it from fat, with no protein, carbohydrate or fibre. A tablespoon (about 13–14 g) comes to around 120 kcal. Most of its fatty acid profile is monounsaturated, oleic acid above all. The values are approximate averages, and in energy terms they are much the same for every type of olive oil.
Extra virgin, virgin, refined: what is the difference?
Extra virgin olive oil is obtained by pressing olives using mechanical means only, and it keeps its aroma along with the plant compounds called polyphenols. Refined olive oil is produced by processing defective oils; it tastes neutral and is low in polyphenols. The "Riviera" type is a blend of refined and virgin oil. On the label, the words "extra virgin" and a harvest date are useful pointers to quality.
Can it be cooked with, and how should it be stored?
Contrary to a common belief, extra virgin olive oil is stable enough for most home cooking; it can be used for everyday frying in a pan and for oven dishes. For very high heat and long deep-frying, the general health approach is not to use any oil over and over. The enemies of olive oil are light, heat and oxygen: it should be kept sealed in a dark glass bottle, away from the hob, in a cool, dark cupboard. Using an opened bottle within a few months preserves its aroma.
Related terms: Vitamin E, Walnuts, Tomato