Olive Oil Nutrition – Are there any disadvantages to using olive oil?

Olive Oil Nutrition – Are there any disadvantages to using olive oil?

Oct 21, 2023Aahari !

Olive Oil: An edible oil obtained from the pressing of olives, the fruit of the olive tree. It is known for its high content of monounsaturated fats, antioxidants, and characteristic flavor, making it a popular choice for cooking, salad dressings, and various culinary applications.It is one of the most widely used cooking oils worldwide, particularly in Mediterranean cuisine. Different grades of olive oil, such as extra virgin, virgin, pure, and light, exist, with variations in flavor, quality, and intended uses. Olive oil is recognized for its potential health benefits, particularly in supporting heart health and providing antioxidants.

Types of Olive Oil:

  • Extra Virgin Olive Oil: This is considered the highest quality olive oil and is extracted from the first cold pressing of olives. It has a rich flavor and aroma and contains the highest levels of antioxidants and beneficial compounds.
  • Virgin Olive Oil: Similar to extra virgin, but with slightly lower quality and flavor characteristics.
  • Pure Olive Oil: This is a blend of refined and virgin olive oils. It is often used in cooking due to its more neutral flavor.
  • Light Olive Oil: This is a highly refined olive oil with a mild flavor. It is not lower in calories but is lighter in taste and color.

Cooking Uses:

Olive oil is versatile and can be used for sautéing, roasting, grilling, and as a dressing for salads.

It has a lower smoke point compared to some other oils, so it's generally not recommended for deep frying at high temperatures.

Storage and Quality:

Store olive oil in a cool, dark place to prevent it from becoming rancid or losing its flavor.

High-quality extra virgin olive oil should have a fruity aroma and flavor with a slight peppery finish.

Nutrition of olive oil:


Amount Per 1 Tablespoon (13.5g)


Approximately 120

Total Fat

14 grams

- Saturated Fat

2 grams

- Monounsaturated Fat

10 grams

- Polyunsaturated Fat

Small amount

- Omega-3 Fatty Acids

Small amount

- Omega-6 Fatty Acids

Small amount

Vitamin E

About 2% of Daily Value (DV)

Antioxidants (Phenolics)

Rich source

Is olive oil is beneficial for health?

Yes, olive oil is generally considered good for health and is associated with several potential health benefits when consumed as part of a balanced diet. Here are some of the reasons why olive oil is often regarded as a healthy choice:

Heart Health:

Olive oil is rich in monounsaturated fats, particularly oleic acid, which can help reduce the risk of heart disease. These fats are known to improve cholesterol levels by increasing "good" HDL cholesterol and reducing "bad" LDL cholesterol. Additionally, olive oil may help lower blood pressure, further benefiting heart health.

Antioxidant Properties:

Olive oil contains antioxidants, including vitamin E and various polyphenols, which can help protect cells from oxidative damage and reduce inflammation. This is believed to contribute to its heart-protective and anti-inflammatory effects.

Reduced Risk of Chronic Diseases:

The Mediterranean diet, which includes olive oil as a prominent component, has been associated with a lower risk of chronic diseases such as diabetes, certain types of cancer, and neurodegenerative conditions like Alzheimer's disease.

Digestive Health:

Olive oil has been linked to improved digestion, potentially helping to prevent or alleviate issues like acid reflux and gastritis.

Weight Management:

Despite being calorie-dense, olive oil may support weight management. The healthy fats and satiating properties of olive oil can help control appetite and reduce the consumption of less healthy fats.

Skin Health:

When used topically or included in the diet, olive oil may contribute to healthier skin due to its antioxidant content and potential anti-inflammatory effects.

Brain Health:

Some studies suggest that a diet rich in olive oil and the Mediterranean pattern of eating may support cognitive function and reduce the risk of cognitive decline in older adults.

However, it's important to consume olive oil in moderation as part of a balanced diet. Additionally, not all olive oils are of the same quality, so choosing high-quality, extra virgin olive oil is recommended to ensure you receive the maximum potential health benefits.

Are there any disadvantages to using olive oil?

Calorie Density: Olive oil is calorie-dense, containing about 120 calories per tablespoon. 

Limited Nutrient Variety: While olive oil is a source of healthy monounsaturated fats, it lacks significant amounts of other essential nutrients like vitamins and minerals. Therefore, it should be part of a balanced diet to ensure you get all necessary nutrients.

Not Suitable for High Heat Cooking: Extra virgin olive oil has a lower smoke point compared to some other cooking oils, making it less suitable for high-temperature cooking methods like deep frying. 

Quality Variability: The quality of olive oil can vary significantly depending on the brand and source. Lower-quality olive oils may be diluted with  desirable oils.Choosing high-quality, authentic olive oil is essential for maximum health benefits.

Potential Allergies: While rare, some individuals may have allergies or sensitivities to olives or olive oil. It's important to be aware of any potential allergies or digestive discomfort.

Storage and Shelf Life: Olive oil can become rancid and lose its nutritional value if not stored properly or used past its recommended shelf life. suitable storage in a cool, dark place is essential.

precautions with olive oil:

  1. Storage: Properly store olive oil in a cool, dark place, away from heat sources and direct sunlight. Use a sealed, opaque container to protect it from light and air, which can cause it to become rancid and lose flavor and nutritional value.
  2. Moderation: Use olive oil in moderation as part of a balanced diet. While it offers health benefits, it is calorie-dense, so be mindful of portion sizes to avoid excessive calorie intake and potential weight gain.
  3. Quality Selection: Choose high-quality olive oil, preferably extra virgin olive oil, to ensure you're getting the best flavor and maximum health benefits.
  4. Avoid Overheating: Olive oil has a lower smoke point compared to some other cooking oils, so avoid using it for high-temperature frying or deep frying. 
  5. Check Expiry Date: Always check the expiration date or "best by" date on the olive oil bottle. Using oil past its expiration date can affect its taste and nutritional value, so choose fresh oil for cooking.

In summary, while olive oil is a valuable component of a balanced diet and offers various health benefits when used in moderation, it's essential to be aware of potential issues related to its consumption. Like any food, it should be part of a well-rounded diet to ensure you're meeting all your nutritional needs, and proper storage and quality considerations should be kept in mind.

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