Extra virgin olive oil offers numerous scientifically proven health benefits. It contains healthy fats and antioxidants that support a balanced diet. But many people ask: how much olive oil can you eat per day to fully enjoy its advantages? So, how much olive oil should you consume daily?
How Much Olive Oil Can You Eat Per Day?
There are no strict guidelines for the exact daily amount of olive oil, but general recommendations can guide you. For instance, is a spoonful of olive oil a day healthy? Most health authorities, including the Dutch Nutrition Centre, recommend around three tablespoons (about 40 ml) for women and four to five tablespoons (around 65 ml) for men. Several spoonfuls a day can be beneficial, depending on your overall fat intake.
Note: This refers to total daily fat intake. If your diet already includes high-fat foods, adjust your olive oil consumption accordingly. A useful tip: consider using pomace olive oil, which is filtered during production to reduce fat per tablespoon compared to extra virgin olive oil.
Not all olive oils are equal. Extra virgin olive oil is less processed and richer in antioxidants, polyphenols, healthy unsaturated fats, and other nutrients. Ensure your olive oil is healthy!
Is a Spoonful of Olive Oil a Day Healthy?
Research confirms that even a small amount of olive oil is beneficial. A long-term study with over 90,000 participants found that those who included olive oil in their diet had a 20% lower risk of heart disease, a 17% lower risk of cancer, and a 29% lower risk of neurodegenerative disorders. Even half a tablespoon is helpful, though optimal effects are seen with the recommended 3 tablespoons for women and 5–6 for men.
The Mediterranean Diet
When following a specific meal plan, consider olive oil as a key component. For example, the Mediterranean diet—rich in olive oil and other healthy fats—recommends 2 to 4 tablespoons (30–60 ml) of olive oil daily.
Remember that olive oil is not a magic solution for a healthy diet. It 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 daily is a good guideline to enjoy its health benefits. Understand its nutritional value and use it in moderation as part of a balanced diet.
Extra virgin olive oil is ideal for daily use. Curious about other types, like pomace? Check our pomace olive oil overview page for full details. You can also buy it directly at our pomace olive oil shop. Available sizes include the 1-liter pomace olive oil tin and the 5-liter pomace olive oil tin.
For more information, read our articles: “What is pomace olive oil?” and “Is pomace olive oil healthy?“.
Key Takeaways: Daily Olive Oil Consumption
Incorporating a few tablespoons of olive oil daily, especially extra virgin, supports heart health, digestion, and overall wellness as part of a balanced diet.
- Recommended daily olive oil intake: 3 tablespoons (women), 4–5 tablespoons (men)
- Extra virgin olive oil is richer in antioxidants, polyphenols, and unsaturated fats
- Pomace olive oil is lower in fat per tablespoon and a good alternative
- Fits well within Mediterranean diet and healthy eating plans
- Moderation is key; combine with a varied, balanced diet
