How much olive oil should i take a day?

If you are a fan of the Mediterranean diet, then you will have no doubt heard of the benefits associated with olive oil. However, sourcing just how much extra virgin olive oil to consume can be a little confusing for many health and fitness enthusiasts out there. But fear not! We’re here to break down everything that you need to know about taking olive oil on a daily basis.

What’s So Good About Olive Oil?

Olive oil is considered one of the healthier sources of fat in our diets today. Not only does it contain high amounts of antioxidants and polyphenols but it provides us with good fats that our bodies crave!

Some topics we’ll cover include;
– Why Is Everyone Obsessed With Extra Virgin Olive Oil?
– Understanding The Different Types Of Olive Oils Available
– What It Means When We Say ‘Extra Virgin’
– Daily Dosage Recommendations: Quantity And Quality Matters!

Why is everyone obsessed with extra virgin olive oil?

Extra-virgin olive oil (EVOO) is cold pressed and has undergone minimum processing compared to other oils available on store shelves – Hence its popularity amongst health food advocates worldwide! EVOO contains greater quantities (300+) essential natural chemicals including phenolic compounds than any other type of vegetable-based dietary fat source known as MUFAs or ‘Mono Unsaturated Fatty Acid.’

These MUFAs promote healthy cholesterol levels,[1] making them beneficial against heart disease risks when consumed in moderation. Oleic acid found commonly in EVOOs plays an important role in reducing inflammation which leads some researchers into believing its effects reducing cancer rates.

Understanding The Different Types Of Olive Oils Available

Before breaking down how much olive oil one should take, let’s highlight three different types:

  1. Extra virgin; defined as minimally refined.
  2. Pure unrefined EVOO; which is blended with more refined oils.
  3. Light; which means a lighter flavour.

Each different kind of oil has its pros and cons, but for this article, we’ll focus on extra-virgin olive oil as the preferred choice.

What It Means When We Say ‘Extra Virgin’

“Eurofins UK” analyzed 25 retailed brands popular in Britain to see how Authentic Real Olive Organic Oil’s were sold to the public who thought they were buying higher quality versions…

61% of these samples failed tests revealing adulteration or lower-quality goods making it pretty necessary for us consumers to know how “quality” gets defined…

The International Olive Council (IOC) imposes strict standards of criteria that make-up pure Extra-Virgin types they include:

  • No Heat or Chemical Treatments used throughout pressing
  • Foggy In appearance
  • Accredits Tasting Quality Standards based on Robustness

How Much Should You Take?

So what’s an ideal intake per day when sticking to olive oil? The Harvard School Of Public Health recommends around two tablespoons daily[2], tho n additional portions could also aid with improved health benefits such as weight loss goals reached or potentially from metabolic addressing reasons during workouts.

But this dosage is dependent upon proper quality preparation – ensuring only unrefined/pure EVOOs are bought/transferred from glass packaging until use expiration dates expire along w/ shaking contents before applied within compounds your being prepared like salad dressings other fresh options!

Additoinally there are a few factors you will need consider such as age, gender, activity levels amongst others so best practice reading food labels reviewing medical history beforehand can lend guidance here..

Quantity And Quality Matters!

When trying out new healthy habits it always smartest check-in treating occasional overindulgence/”cheat days.” because consuming too much high-fat foods can lead unwanted results.[3] however, quantity is important -> a few teaspoons of quality EVOOs spread over our meals can lead benefits for us overall.

Alternatively you may wish include olive oil-based products such as hair care skin cleansing agents when appying on body/skin.[4]

Let’s Not Forget About The Calories!

Hold up! Before diving in completely and indulging in an olive oil frenzy not to forget that Olive Oil contains calories & just 1oz/28g = ~15gm Fats 125cal –(Not to knock those diets) should be accounted for if weight loss goals are one of your priorities.

In Conclusion

Extra-virgin olive oil is really good for you; we love it! Being sure quality standards are being met preparing with enough knowledge/intake suggestion ideas by checking labels will carry potential advantages towards healthier living…

So there we have it – keep things simple while incorporating extra virgin olive oils into your diet using glass containers and tips mentioned here today. Don’t forget, moderation is key so splash a little bit onto salads or use it as a marinade but don’t go overboard on the calorie count!


  1. Kris-Etherton PM^ (2012). “Monounsaturated fatty acids and risk of cardiovascular disease “. Circulation Research., 111(5):661-77
  2. Harvard School Of Public Health:
  3. Magee E^ (2020): “What Are Good & Bad Fats? Different Types Explained!”. WebMD.
  4. Cosmetics Info Center:

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