How many calories does extra virgin olive oil have?
The calories of olive oil
Extra virgin olive oil is a food rich in calories. Generally, a 15ml tablespoon of oil contains around 120 calories. However, calories may vary slightly depending on the specific characteristics of each oil.
It is also important to keep in mind that extra virgin olive oil is also a source of healthy fats, such as monounsaturated fatty acids, which can provide health benefits if consumed in moderation.
What are monounsaturated fatty acids
Monounsaturated fatty acids are a type of fat found in several foods, including extra virgin olive oil, avocado oil, high oleic sunflower oil, and some types of nuts and seeds.
This type of fatty acids are characterized by the presence of only one unsaturated bond in their chemical structure. This means they have only one double bond between carbon atoms in the fatty acid chain. This structure makes them less susceptible to oxidation than polyunsaturated fatty acids, making them more stable and suitable for high-temperature cooking.
Consuming foods rich in monounsaturated fatty acids can have several health benefits:
- They can help reduce LDL cholesterol (also known as "bad cholesterol") in the blood, helping to maintain healthy cholesterol levels.
- They can help improve insulin sensitivity, helping to control blood sugar levels.
- Monounsaturated fatty acids are also associated with a reduced risk of cardiovascular disease and improved overall heart health.
It is therefore recommended to replace saturated fats with monounsaturated fatty acids in the diet, without increasing overall calorie intake. However, it is important to consume monounsaturated fatty acids in moderation, since they still have a high calorie content, as seen at the beginning.
What are polyunsaturated fats?
Polyunsaturated fats are a type of fat that contains two or more double bonds in its chemical structure. They are essential for a balanced diet and can provide various health benefits. However, it is important to consume them in the right amount and maintain a balance between omega-3 and omega-6 fatty acids to promote good overall health.
Omega-3 fatty acids
Omega-3 fatty acids are associated with reducing inflammation in the body, protecting the heart by reducing the risk of cardiovascular disease, and promoting good brain and overall nervous system health . They are present in foods such as oily fish (such as salmon, tuna and mackerel), walnuts, flax seeds and, of course, good quality olive oil.
Omega-6 fatty acids
Omega-6 fatty acids are essential for our body, but it is important to maintain a balance between omega-3 and omega-6 fatty acids in the diet. While both are important, an excess of omega-6 fatty acids compared to omega-3 can contribute to inflammation in the body.
In addition to olive oil, omega-6 fatty acids are widely present in many vegetable oils, such as sunflower oil, corn oil and soybean oil.
Which Fats are Harmful?
There are two main types of fats that can be harmful to our bodies when consumed in excess: saturated fats and trans fats.
Saturated fats
Saturated fats are primarily of animal origin and are often solid at room temperature. They are found in foods such as fatty meats, full-fat dairy products, butter, lard, and in some vegetable oils such as coconut oil and palm oil.
High intake of saturated fats can contribute to increased levels of LDL cholesterol in the blood and increase the risk of cardiovascular disease.
Trans fats
Trans fats are artificial fats created through a process called hydrogenation, which converts liquid oils into solid fats. Trans fats are commonly found in processed foods, such as packaged snack foods, solid margarines, commercial baked goods, and fried fast foods. Trans fats increase LDL cholesterol levels and reduce HDL cholesterol levels (the “good cholesterol”). They can also increase the risk of inflammation, diabetes and cardiovascular disease.
It is therefore essential to reduce the intake of saturated fats and trans fats in the diet and replace them with healthier fats, such as monounsaturated fatty acids and polyunsaturated fatty acids. This can be done by preferring lean meats, low-fat dairy products, healthy vegetable oils such as extra virgin olive oil, and avoiding processed foods containing trans fats, as well as carefully reading food labels to identify ingredients that are harmful to your health.
Antioxidants
Extra virgin olive oil also contains natural antioxidants such as polyphenols and vitamin E. These substances can help protect cells from free radical damage and play a role in preventing chronic diseases.
Extra virgin olive oil and the Mediterranean diet
Extra virgin olive oil (EVO) is often considered one of the healthiest foods in the world, and can bring various health benefits, so much so that some are even considered a "nutraceutical" food. However, EVOO does not exactly fall into the category of nutraceutical foods.
What are nutraceuticals
Nutraceuticals are food products or dietary supplements that provide health benefits beyond just basic nutrition. They are formulated to have specific effects on the body and its well-being. Typically, nutraceuticals are concentrated products that contain active ingredients, such as vitamins, minerals, herbs, plant extracts, or other bioactive compounds that may play a role in preventing or treating specific health conditions.
Extra virgin olive oil, although a very healthy food rich in antioxidants, monounsaturated fatty acids and other beneficial substances, is not specifically formulated or modified to treat or prevent specific health conditions as nutraceuticals do, but is considered mainly a staple food in the Mediterranean diet, together with other unrefined products such as fruit, vegetables, legumes, cereals, eggs, meat and dairy products.
It is therefore advisable to include the right amount of extra virgin olive oil in your diet, as part of a balanced diet and a healthy lifestyle, to obtain its health benefits listed above.
Extra virgin olive oil for cooking
Extra virgin olive oil is often recommended as a healthy and versatile cooking oil.
Here are some reasons why it is important to use it when cooking food:
- Heat Resistance: Extra virgin olive oil has a relatively high smoke point compared to other oils, meaning it can be heated to higher temperatures before reaching the point where it breaks down and produces harmful substances. This makes it suitable for a variety of cooking methods such as sautéing, frying and baking.
- Chemical properties: Thanks to its chemical composition and the presence of antioxidants, extra virgin olive oil is more stable than refined vegetable oils during cooking.
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Nutritional profile: Using extra virgin olive oil in cooking allows you to benefit from its nutrients while cooking, while its healthy fats can help reduce LDL cholesterol in the blood.
- Flavor and Aroma: Chief among all benefits, extra virgin olive oil imparts a rich, distinctive flavor to dishes. By adding EVO oil during cooking, you can significantly improve the taste of food, making dishes more appetizing.
However, it is always advisable to use extra virgin olive oil in moderation and not to overheat it excessively to preserve its beneficial properties.
Try Angimbe Extra Virgin Olive Oil!
Angimbe oil is available both in the sumptuous N-TONE version, Monocultivar of Nocellara del Belice olives, and in a prestigious blend of Nocellara, Cerasuola and Biancolilla olives, named Natures BIO.
N-TONE
N-TONE is our Monocultivar Nocellara del Belice oil , ideal for enhance and make the most of the quality of the food, both raw where it particularly excels, and when cooked. It is excellent with sautéed vegetables, roasts and baked fish, but also perfect for enriching salads, dips and grilled vegetables.
Natures ORGANIC
Angimbe's Natures BIO Oil excels in the ability with which it manages to do so enhance the flavor both raw and cooked food.
These fine varieties of olives guarantee that our oil is one of the oils with the highest concentration of polyphenols and photosterols, rich in triglycerides, essential fatty acids and vitamin E, with a protective action for the body.
If after reading this article on how many calories extra virgin olive oil has and its properties you have become curious about tasting our oil, also read the article on how to taste extra virgin olive oil , consult our recipes , or visit our online oil shop !
Here you can consult all the nutritional information of Angimbe oil:
