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What is in OO Header

What is in Olive Oil

 

Chemical Information
Nutritional Information

What are the components that make adding olive oil to your daily diet such a smart idea? So far, medical research has focused on three core areas of nutritional value.

  • Olive oil is mainly comprised of monounsaturated fatty acids. A healthier type of fat, it reduces total and low-density lipoprotein (LDL or “bad”) cholesterol levels in the bloodstream, while raising high-density lipoprotein (HDL or “good”) cholesterol levels.
  • High quality extra virgin olive oil, in particular, provides a high content of antioxidants, like polyphenols, vitamins E & K, chlorophyll and carotenoids. Antioxidants are key to strengthening the immune system and protecting the body from the damaging effects of free-radical molecules.
  • Olive oil contains anti-inflammatory agents, like oleocanthal, that act as a natural ibuprofen-like substance.

Before we go through each of these areas in detail, it is important to point out that not all olive oils are created equal! Extra virgin olive oil is considered the best grade to deliver healthy benefits because it is the least-processed of all olive oils. It could be described as natural olive juice. Without any processed manipulation like excessive heat or chemicals that would change its chemical makeup, extra virgin olive oil maintains the highest levels of healthy components. See our How to Pick an Olive Oil page for more details. There are wide differences even among extra virgin olive oils, in terms of their healthy benefits, depending on how they are made, what type of and how ripe the olives were when they were harvested, how the oil was stored, and many other factors.

CHEMICAL INFORMATION
For a full description of the chemical characteristics of olive oil, please refer to our Olive Chemistry section.

 
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NUTRITIONAL INFORMATION
The nutritional benefits of olives and olive oil are directly related to the types of fatty acid and the significant amounts of anti-oxidants derived from Vitamins E and K. The following information provides detailed information for both.

Nutritional value per 100 g (3.5 oz) of Olive Oil
Energy 3,701 kJ (885 kcal) Carbohydrates 0 g Fat 100 g

saturated 14 g monounsaturated 73 g polyunsaturated 11 g omega-3 fat <1.5 g omega-6 fat 3.5-21 g Protein 0 g Vitamin E 14 mg (93%) Vitamin K 62 μg (59%)

100 g olive oil is 103 ml Percentages are relative to US recommendations for adults.

Nutritional value of Olives
Calories per olive: It depends on how big the olives are and what their oil content is. The large black canned olives are actually quite low in oil - sometimes only 7%, which is why they are table olives and are generally not used to make oil. Some smaller olives used primarily for oil making can have more than 20 to 25% in oil content. Olives can range from 1 to 14 grams in weight. There is about 1 tablespoon of olive oil (and about 120 calories) in: 20 medium Mission olives that have an oil content of 20%, or 40 small ripe black olives, or 20 jumbo ripe black olives, or 7 super colossal ripe black olives.

 

Nutrients in Whole Olives, ripe, canned (jumbo-super colossal)

Nutrient

Units

1.00 X 1 jumbo
-------
8.3g

Proximates

 

 

Water

g

7.00

Energy

kcal

7

Energy

kj

28

Protein

g

0.08

Total lipid (fat)

g

0.57

Ash

g

0.18

Carbohydrate, by difference

g

0.47

Fiber, total dietary

g

0.2

Sugars, total

g

0.00

Minerals

 

 

Calcium, Ca

mg

8

Iron, Fe

mg

0.28

Magnesium, Mg

mg

0

Phosphorus, P

mg

0

Potassium, K

mg

1

Sodium, Na

mg

75

Zinc, Zn

mg

0.02

Copper, Cu

mg

0.019

Manganese, Mn

mg

0.002

Selenium, Se

mcg

0.1

Vitamins

 

 

Vitamin C, total ascorbic acid

mg

0.1

Thiamin

mg

0.000

Riboflavin

mg

0.000

Niacin

mg

0.002

Pantothenic acid

mg

0.001

Vitamin B-6

mg

0.001

Folate, total

mcg

0

Folic acid

mcg

0

Folate, food

mcg

0

Folate, DFE

mcg_DFE

0

Vitamin B-12

mcg

0.00

Vitamin A, IU

IU

29

Vitamin A, RAE

mcg_RAE

1

Retinol

mcg

0

Vitamin E (alpha-tocopherol)

mg

0.14

Tocopherol, beta

mg

0.00

Tocopherol, gamma

mg

0.00

Tocopherol, delta

mg

0.00

Vitamin K (phylloquinone)

mcg

0.1

Lipids

 

 

Fatty acids, total saturated

g

0.075

4:0

g

0.000

6:0

g

0.000

8:0

g

0.000

10:0

g

0.000

12:0

g

0.000

14:0

g

0.000

16:0

g

0.063

18:0

g

0.013

Fatty acids, total monounsaturated

g

0.421

16:1 undifferentiated

g

0.005

18:1 undifferentiated

g

0.415

20:1

g

0.002

22:1 undifferentiated

g

0.000

Fatty acids, total polyunsaturated

g

0.049

18:2 undifferentiated

g

0.045

18:3 undifferentiated

g

0.003

18:4

g

0.000

20:4 undifferentiated

g

0.000

20:5 n-3

g

0.000

22:5 n-3

g

0.000

22:6 n-3

g

0.000

Cholesterol

mg

0

Amino acids

 

 

Threonine

g

0.003

Isoleucine

g

0.003

Leucine

g

0.005

Lysine

g

0.003

Methionine

g

0.001

Phenylalanine

g

0.003

Tyrosine

g

0.002

Valine

g

0.004

Arginine

g

0.006

Histidine

g

0.002

Alanine

g

0.004

Aspartic acid

g

0.009

Glutamic acid

g

0.009

Glycine

g

0.005

Proline

g

0.004

Serine

g

0.003

Other

 

 

Alcohol, ethyl

g

0.0

Caffeine

mg

0

Theobromine

mg

0

Carotene, beta

mcg

17

Carotene, alpha

mcg

0

Cryptoxanthin, beta

mcg

1

Lycopene

mcg

0

Lutein + zeaxanthin

mcg

42

USDA National Nutrient Database for Standard Reference, Release 17 (2004)


The content of this web site is not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this web site.