extra virgin olive oil6 min readBy Stelios TatsisOctober 2026

Is Olive Oil Healthy? What the Evidence Says

Olive oil is a healthy fat mainly because it replaces saturated fat such as butter. Here are the numbers on fats, calories and polyphenols, and what the evidence does and does not show.

Is olive oil healthy? Memilon Crete extra virgin olive oil tin next to a spoon of olive oil

Quick answer: Yes. For most people olive oil is a healthy fat, mainly because it replaces saturated fat such as butter. About 73% of its fat is monounsaturated, and one tablespoon still carries roughly 120 calories, so the benefit depends on the swap and the portion, not on adding more oil on top of everything else.

Is olive oil healthy, and is extra virgin really different from the cheaper bottles? We get both questions every week from customers. The short version is that the evidence is strongest for the fat itself, a little less clear for polyphenols, and honest about calories. Below we separate what is well supported from what is marketing, and show how we read an olive oil lab report.

Key takeaways

Olive oil is roughly 73% monounsaturated fat and about 14% saturated fat, according to USDA data.
The heart-health case rests on replacing saturated fats such as butter with unsaturated fats, not on olive oil being magic.
Extra virgin keeps more polyphenols than refined olive oil, but there is no clear evidence yet that it improves health outcomes more than regular olive oil.
A tablespoon is about 120 calories, so portion size still matters.
A "shot" of olive oil has no special benefit. Use it in food.

Is olive oil healthy for your heart?

The British Heart Foundation puts it plainly: all types of olive oil are high in unsaturated fat, especially monounsaturated fat, which is linked with better heart health. UK dietary guidelines recommend replacing saturated fats with unsaturated fats, and olive oil is one practical way to do that.

The most useful number comes from a large 24-year study that the BHF summarises. People who used a small amount of olive oil, around 5 g or a teaspoon, instead of the same amount of butter, margarine or mayonnaise had a risk of heart disease that was about 5 to 7 percent lower. The same benefit was not seen when olive oil replaced other plant oils such as rapeseed or sunflower oil. That tells us the gain comes mostly from the swap away from saturated fat.

It also helps to see the whole pattern. Olive oil sits inside the Mediterranean way of eating, which also means plenty of vegetables, legumes, fish, nuts and whole grains. Olive oil on its own is not the whole story.

Olive oil nutrition: what is in a tablespoon?

USDA FoodData Central lists olive oil at 884 kcal per 100 g, with no carbohydrate, no protein and no cholesterol. A tablespoon weighs about 13.5 g, which works out to roughly 120 calories and 13.5 g of fat. Per 100 g the fat breaks down like this:

Monounsaturated: 73 g
Polyunsaturated: 10.5 g
Saturated: 13.8 g

The same entry lists 14.4 mg of vitamin E and 60.2 µg of vitamin K per 100 g. At a tablespoon or two a day that is a modest contribution, not a reason to pour more.

Is extra virgin olive oil healthier than regular olive oil?

It is different in a measurable way. Extra virgin olive oil is made by pressing olives mechanically, without high heat or chemical solvents, so it keeps most of the olive's natural polyphenols. Our guide to cold pressed olive oil explains the temperature limit behind it. Regular olive oil is processed more to remove flavour and impurities, and that also removes many of the polyphenols. Laboratory studies suggest oils with more polyphenols have stronger antioxidant effects.

What is not established is a clear health difference in people. The BHF notes that there is no clear evidence yet that extra virgin is significantly better than regular olive oil at reducing heart disease risk, because all olive oils share the same monounsaturated fat. We choose extra virgin because of taste and because the polyphenols are a real, measurable property. We do not claim it is a medicine.

If polyphenols interest you, our guide to polyphenols in olive oil explains what they are and how they are measured.

What can producers legally say about polyphenols?

In the European Union only one polyphenol claim for olive oil is authorised. Regulation (EU) No 432/2012 allows the wording "Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress". The claim can only be used for olive oil that contains at least 5 mg of hydroxytyrosol and its derivatives per 20 g of oil, and the consumer must be told that the effect is obtained with a daily intake of 20 g, which is about one and a half tablespoons.

Five milligrams per 20 g is the same as 250 mg per kilogram. One caution matters here. A lab figure for total polyphenols, such as the 610 mg/kg on a Memilon Crete report, is a different measurement from the hydroxytyrosol and derivatives test the claim depends on. Always look for the specific figure before believing a label.

How much olive oil per day is reasonable?

There is no single official amount. The 20 g in the EU claim is a labelling threshold, not a prescription. For most households one to two tablespoons a day, used in cooking, dressings and drizzled over food, is an easy fit for a balanced diet. If you are watching calories, count the oil as part of your fat budget instead of an extra.

Is olive oil fattening?

Like every fat, olive oil is energy dense. A tablespoon is about 120 calories, and it is easy to use more than you realise. The BHF makes the same point: eating more calories than you need leads to weight gain, which raises heart disease risk. The aim is not to avoid fat but to choose unsaturated fats in sensible amounts, and to let them replace butter or fatty meat where possible.

How to use olive oil so it works for you

Swap, do not add. Use olive oil where you would have used butter or margarine.
Measure the first few times. A tablespoon looks smaller in the pan than in the cup.
Use it raw as well as hot. Raw drizzling keeps more of the aroma. Our article on the olive oil smoke point shows that extra virgin also copes well with normal home cooking.
Protect it. Light, heat and air degrade oil, which is why we store our oil under nitrogen and ship it in light-proof tins.

What to check before you buy

If you want the polyphenol benefit, you need to see proof. A harvest date, a lab report for the specific batch, and published acidity and polyphenol numbers tell you much more than a front-label claim. Our guide on how to tell if olive oil is real walks through it.

For example, lot ME01-260911 of our Memilon Crete High Polyphenol Extra Virgin Olive Oil is 100% Koroneiki from Phaistos, harvested on 20 November 2025. Its lab report from Multichrom Lab in Crete shows free acidity of 0.29% and 610 mg/kg of total polyphenols. Our BIO Crete shows 0.18% acidity and 810 mg/kg in its lab analysis, and our Lesvos analyses show 0.29–0.35% and 512 mg/kg. You can read every report on our lab analyses page, and you can browse the full range of Greek olive oils. Shipping is free on every order.

Frequently asked questions

Is there a downside to olive oil?

The main downside is calories. At about 120 calories a tablespoon, it adds up quickly if it is poured on top of an already full diet. Quality also varies, and refined or old oil has fewer polyphenols and less flavour.

What does a spoonful of olive oil before bedtime do?

There is no evidence that it offers special benefits. The BHF points out that studies linking olive oil to better health look at olive oil eaten as part of meals, not taken like a supplement, and a shot of one to two tablespoons adds 120 to 240 calories in one go. Using the same oil on your dinner is more enjoyable and just as useful.

Which organ is olive oil good for?

The research focus is the heart and blood vessels, because replacing saturated fat with unsaturated fat is associated with lower LDL cholesterol and with a lower risk of heart disease. It does not target one organ. It works as part of an overall pattern of eating.

Is extra virgin or regular olive oil better for cooking?

Both are suitable. Regular olive oil has a higher smoke point because it is refined, while extra virgin brings more flavour and polyphenols. See our smoke point guide for the numbers.