One of the questions I get asked most often is: “How much extra virgin olive oil should I actually be consuming every day?” Or, more startlingly, if it’s even healthy.
Research from the Mayo Clinic suggests that consuming two to three tablespoons of high-quality extra virgin olive oil daily can provide meaningful health benefits. But what exactly does that mean, and how can you tell if you’re choosing the right olive oil? Let’s break it down.
What Makes an Olive Oil “Extra Virgin”?
Not all olive oils are created equal. Extra virgin olive oil is the highest quality olive oil available. It is produced by pressing fresh olives without the use of heat, chemicals, or additives, just like how they made it in Rome over 2,000 years ago. Think of it as fresh fruit juice—because that’s exactly what it is.
Dr. Kopecky, who sees patients in the Cardiovascular Health Clinic at Mayo Clinic in Rochester, Minnesota, reflected,
“You take olives, and you press them and collect the oil in a bucket, and that’s it. There’s no processing to it.”
A true extra virgin olive oil should:
- Taste fresh and vibrant
- Have a clean finish in your mouth
- Leave no greasy residue
- Create a slight peppery sensation or gentle burn at the back of your throat
That little peppery kick isn’t a flaw—it’s a sign of something special and pure. Now for a little food science while we’re at it…
Meet the Polyphenols
The peppery sensation you feel when swallowing fresh extra virgin olive oil comes from compounds called polyphenols. Polyphenols are naturally occurring antioxidants found in olives. Don’t worry, they’re not harmful in the slightest. On the flipside, they’re one of the reasons high-quality extra virgin olive oil has become a cornerstone of the Mediterranean diet and has been studied extensively for its health benefits.
Research has linked extra virgin olive oil consumption to:
- Improved cardiovascular health
- Reduced inflammation
- Better gut health
- Protection against oxidative stress
In other words, those tiny compounds are doing some heavy lifting inside your body.
Why Two to Three Tablespoons?
Two to three tablespoons may sound like a lot if you’re not used to measuring your olive oil intake. The good news? You don’t need to drink it straight from the bottle (although some people do!). The easiest way to reach that daily amount is by using olive oil as a finishing ingredient.
Try drizzling it over:
- Soups
- Pasta dishes
- Roasted vegetables
- Fresh cheeses
- Grilled fish
- Steak or chicken
- Salads
Adding olive oil after cooking allows you to enjoy more of its flavor and preserves many of the beneficial compounds that can fade with prolonged high heat. Check out our weekly newsletter where we share with you new ways to incorporate our oils into your diet, in a fun and unique way!
Can You Cook with It?
Undoubtedly. Extra virgin olive oil can be used for cooking, working best at low to medium temperatures. However, if your goal is to maximize the health benefits (associated with polyphenols), I recommend using extra virgin olive oil as a finisher whenever possible. A generous drizzle just before serving is one of the easiest ways to increase your daily intake while enjoying its full flavor.
Other Ways People Enjoy Olive Oil:
Many Mediterranean cultures have long incorporated olive oil into their daily routines. Some people enjoy a tablespoon alongside their morning coffee or breakfast. Others dip fresh bread into it as a snack or appetizer. And it doesn’t need to be plain, season it as your heart desires!
And while today’s blog is about nutrition, olive oil has also been used traditionally as part of beauty routines—from moisturizing skin to conditioning hair. But we’ll save those stories for another day.
So, Our Bottom Line
If you’re looking for one simple habit that may support heart health, gut health, and wellness, consider adding two to three tablespoons of high-quality extra virgin olive oil to your daily routine. Choose a fresh, flavorful oil rich in nutrients. Use it generously. Drizzle it often. After all, you’re not just adding flavor to your food—you’re adding one of nature’s oldest and most celebrated ingredients to your everyday life.
Cheers to good health and great olive oil.
This article has been edited by Grace Lyles.
How Much EVOO Should You Have Daily?
One of the questions I get asked most often is: “How much extra virgin olive oil should I actually be consuming every day?” Or, more startlingly, if it’s even healthy.
Research from the Mayo Clinic suggests that consuming two to three tablespoons of high-quality extra virgin olive oil daily can provide meaningful health benefits. But what exactly does that mean, and how can you tell if you’re choosing the right olive oil? Let’s break it down.
What Makes an Olive Oil “Extra Virgin”?
Not all olive oils are created equal. Extra virgin olive oil is the highest quality olive oil available. It is produced by pressing fresh olives without the use of heat, chemicals, or additives, just like how they made it in Rome over 2,000 years ago. Think of it as fresh fruit juice—because that’s exactly what it is.
Dr. Kopecky, who sees patients in the Cardiovascular Health Clinic at Mayo Clinic in Rochester, Minnesota, reflected,
A true extra virgin olive oil should:
That little peppery kick isn’t a flaw—it’s a sign of something special and pure. Now for a little food science while we’re at it…
Meet the Polyphenols
The peppery sensation you feel when swallowing fresh extra virgin olive oil comes from compounds called polyphenols. Polyphenols are naturally occurring antioxidants found in olives. Don’t worry, they’re not harmful in the slightest. On the flipside, they’re one of the reasons high-quality extra virgin olive oil has become a cornerstone of the Mediterranean diet and has been studied extensively for its health benefits.
Research has linked extra virgin olive oil consumption to:
In other words, those tiny compounds are doing some heavy lifting inside your body.
Why Two to Three Tablespoons?
Two to three tablespoons may sound like a lot if you’re not used to measuring your olive oil intake. The good news? You don’t need to drink it straight from the bottle (although some people do!). The easiest way to reach that daily amount is by using olive oil as a finishing ingredient.
Try drizzling it over:
Adding olive oil after cooking allows you to enjoy more of its flavor and preserves many of the beneficial compounds that can fade with prolonged high heat. Check out our weekly newsletter where we share with you new ways to incorporate our oils into your diet, in a fun and unique way!
Can You Cook with It?
Undoubtedly. Extra virgin olive oil can be used for cooking, working best at low to medium temperatures. However, if your goal is to maximize the health benefits (associated with polyphenols), I recommend using extra virgin olive oil as a finisher whenever possible. A generous drizzle just before serving is one of the easiest ways to increase your daily intake while enjoying its full flavor.
Other Ways People Enjoy Olive Oil:
Many Mediterranean cultures have long incorporated olive oil into their daily routines. Some people enjoy a tablespoon alongside their morning coffee or breakfast. Others dip fresh bread into it as a snack or appetizer. And it doesn’t need to be plain, season it as your heart desires!
And while today’s blog is about nutrition, olive oil has also been used traditionally as part of beauty routines—from moisturizing skin to conditioning hair. But we’ll save those stories for another day.
So, Our Bottom Line
If you’re looking for one simple habit that may support heart health, gut health, and wellness, consider adding two to three tablespoons of high-quality extra virgin olive oil to your daily routine. Choose a fresh, flavorful oil rich in nutrients. Use it generously. Drizzle it often. After all, you’re not just adding flavor to your food—you’re adding one of nature’s oldest and most celebrated ingredients to your everyday life.
Cheers to good health and great olive oil.
This article has been edited by Grace Lyles.