When you dive into the world of extra virgin olive oil, you’ve probably already discovered several health benefits of this liquid gold. Olive oil contains healthy fats and antioxidants that can contribute to a balanced diet. But many people wonder: how much olive oil can you eat per day to truly benefit from all its advantages? So, how much olive oil should you consume daily?
How much olive oil can you eat per day?
Although there are no strict guidelines for the exact amount of olive oil you should consume daily, there are general recommendations to help you determine a healthy intake. For example: is a spoonful of olive oil a day healthy?
Most health organizations such as the Dutch Nutrition Centre recommend around three tablespoons for women (about 40 ml) and four to five tablespoons for men (around 65 ml) of olive oil per day. So, is a spoonful of olive oil a day healthy? Absolutely—several spoonfuls even!
Note: this refers to the total amount of fat per day. If you consume other foods that are high in fat, you’ll need to adjust your olive oil intake accordingly. A good tip: consider using pomace olive oil. During its production process, substances like margarine are filtered out, making it lower in fat per tablespoon than extra virgin olive oil.
Also keep in mind that not all types of olive oil contain the same nutrients. Extra virgin olive oil is the best option, as it’s less processed and contains more antioxidants, polyphenols, healthy unsaturated fats, and other beneficial nutrients than other types of olive oil. In short, make sure your olive oil is healthy!
Is a spoonful of olive oil a day healthy?
Okay, that’s a more specific question we often get. There is a study that followed the diets of over 90,000 participants for 28 years. The conclusion: people who include olive oil in their diet have a 20% lower risk of heart disease, 17% lower risk of cancer, and 29% lower risk of neurodegenerative disorders. Just half a tablespoon is already beneficial, though the best effects are found at the aforementioned 3 tablespoons for women and 5–6 for men.
So is a spoonful of olive oil a day healthy? Yes—even half a tablespoon already does wonders. Of course, it’s essential that it fits within your diet. Tip: take a closer look at the Mediterranean diet.
The Mediterranean diet
If you’re looking for a specific diet or meal plan, it’s important to consider the amount of olive oil that fits within it. For example, the Mediterranean diet—which is rich in olive oil and other healthy fats—is generally recommended with a daily intake of 2 to 4 tablespoons (30–60 ml) of olive oil.
It’s also good to remember that olive oil isn’t a magical solution to a healthy diet. It’s just one piece of the puzzle and should be combined with a varied diet rich in fruits, vegetables, whole grains, proteins, and other nutritious foods.
Let’s go olive oil!
So, how much olive oil can you eat per day? Three tablespoons (around 40 ml) of extra virgin olive oil a day is generally a good guideline to enjoy the many health benefits. Still, it’s important to understand the nutritional value of olive oil and use it in moderation as part of a healthy diet.
Extra virgin olive oil is perfect for daily use. But are you also curious about other types, like pomace? Check out our pomace olive oil overview page for everything you need to know about this type of olive oil. Want to try it out yourself? Visit our pomace olive oil shop. There you’ll find different sizes, including the 1-liter pomace olive oil tin and the 5-liter pomace olive oil tin.
For more information about pomace olive oil, read our articles: “What is pomace olive oil?” and “Is pomace olive oil healthy?“.
