Extra virgin olive oil (EVOO) is more than a kitchen staple—it’s a source of healthy fats, vitamins, and natural antioxidants. In this guide, you’ll find the key nutrition facts of olive oil: calories, fat profile, vitamins, and polyphenols, explained simply and FDA-safe. Learn how EVOO supports everyday digestion and healthy cooking.
Olive oil nutrition at a glance: ~120 calories per tablespoon, mainly monounsaturated fats, modest amounts of vitamins E & K, and natural polyphenols. EVOO adds flavor and supports balanced cooking when used daily as part of a healthy diet.
One tablespoon of olive oil has about 120 calories, coming almost entirely from fat. Roughly 70–75% of these fats are monounsaturated (oleic acid), linked with heart-friendly dietary patterns. EVOO also contains small amounts of polyunsaturated fats and minimal saturated fat—making it a healthier option than butter or margarine. See also our Olive Oil vs Butter guide.
Olive oil provides modest amounts of vitamin E (a natural antioxidant) and vitamin K (important for blood clotting). While it’s not a major source of vitamins compared to fruits and vegetables, using EVOO daily adds steady intake of these nutrients to your meals, without artificial fortification. Discover more in our Guide to Extra Virgin Olive Oil.
Polyphenols are plant compounds that act as antioxidants, protecting the oil and your body from oxidation. High-polyphenol EVOO has a distinct peppery and slightly bitter taste—these sensations are markers of antioxidant presence. According to research from the National Institutes of Health (NIH), olive oil polyphenols may contribute to protecting blood lipids from oxidative stress when consumed regularly as part of a balanced diet. New to EVOO? Learn more in our NIH reference and our What Is Extra Virgin Olive Oil guide.
EVOO is naturally gentle on the digestive system and often easier to tolerate than heavy animal fats. When used in cooking, it brings flavor without additives and helps meals feel more satisfying thanks to its healthy fat profile. According to Harvard Health – The Truth About Fats, replacing saturated fats with monounsaturated ones, like those in olive oil, is associated with better overall health. Want to put this into practice? Explore more in our Harvard Health note and How to Use EVOO guide.