Fat & oil
Olive Oil
The cornerstone fat of the Mediterranean diet — rich, flavorful, heart-friendly.
Nutrition
per 100g (a tbsp is ~14g / 120 kcal)884
Calories
0g
Protein
0g
Carbs
100g
Fat
healthy fat
Good to know
- •High in monounsaturated fat and antioxidants (extra-virgin).
- •Pure fat, so it is calorie-dense — measure with a spoon, not a glug.
- •Extra-virgin is best raw; use regular olive oil for high-heat cooking.
Great in
Drizzled over finished dishes and saladsRoasting and sautéing vegetablesWhisked into dressingsA dip for good bread
Healthy swaps & pairings
- →Avocado oil for high-heat cooking
- →A spritz from an oil mister to use less
- →Broth or wine to sauté with less fat
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Nutrition values are rounded approximations per 100g and vary with variety, cut and preparation.