How Can Calories in Olive Oil Complement Your Diet

Posted by Ruth Mercurio, Professional Olive Oil & Wine Taster on 12th Jun 2023

calories in olive oil

How Can Calories in Olive Oil Complement Your Diet

We now have a clear understanding of what calories are and why they are essential for our bodies. Surprisingly, we can obtain the calories we need and stay healthy from authentic extra virgin olive oil. In this blog, you will learn everything you need to know about calories in olive oil.

In various Asian regions, cultivating nuts, spices, and olives has been common practice for thousands of years. These cultures consumed the fruit and its derivatives, such as oil and preserved olives with hot peppers and garlic.

When extra virgin olive oil started to be introduced in other countries and regions, it quickly gained popularity, not only due to its quality but also because of its numerous benefits and delightful taste. Many cultures began to embrace it as an integral part of their cuisine and even learned to produce it within their continents.

Extra-virgin olive oil (EVOO) holds a highly esteemed status, but in this blog, we will explore why and how it can be incorporated into modern diets of all kinds. Whether you aim for a nutrient-rich or low-calorie diet, you can achieve both by simply swapping a basic ingredient in your kitchen. Let's delve into the details.

Are Calories in Olive Oil Healthy?

Primarily, it's important to understand what calories are, but you don't need to be an expert to grasp the concept. A simple way to explain calories is as follows: They are a measure used to determine the amount of energy provided by a food, based on its content of carbohydrates, fats, proteins, and alcohol. Of course, the number of calories also depends on the portion size (mass and weight) of the food.

It is now clear that calories themselves are not inherently bad. All foods or edibles contain calories, and the quantity varies based on the factors mentioned earlier. But what about Extra Virgin Olive Oil? Can it be a part of a balanced diet?

Extra virgin olive oil is renowned for its versatility and, particularly, its nutritional value. It contains a good number of fatty acids, vitamins, and minerals. Unlike conventional cooking oils, EVOO can be consumed both cold and used for cooking. It is lighter and does not harm the digestive system, meaning that when cooled, it does not convert into saturated fat.


Many athletes incorporate olive oil into their diets as an alternative to commercial cooking oils. Not only does it provide ample energy, but it also helps prevent excessive body fat gain and contributes to the nourishment of the skin, hair, muscles, and ligaments.

Therefore, there is no need to worry. As long as it is used correctly, the calories in olive oil offer significant benefits to our overall health.

Calories in Olive Oil: How to Include Olive Oil in Your Daily Meals

The possibilities for incorporating calories from olive oil into your daily meals are abundant, catering to various palates and preferences, both savory and sweet.

Olive oil contains balanced amounts of digestive enzymes, making it perfect for creating dressings, tapenades, and other preparations like olive and fig combinations.

As mentioned earlier, EVOO can be consumed hot or cold. Whether you are following a low-calorie diet, aiming to increase muscle mass and nutrient intake, or simply seeking to enjoy its health benefits, you can use genuine extra virgin olive oil as a regular cooking oil. It works well for cooking vegetables, white meats, eggs, lean cuts of red meat, rice, and pasta, and even for hydrating yeast-based doughs like pizza or simple pita bread.

California olive oil is also an excellent choice for preparing dressings, thanks to its distinct yet adaptable flavor profile. For example, you can combine it with citrus fruits, or other acidic fruits like pineapple, mango, or blackberry, or use it as a fat in sweet or savory muffins and cookies. You can even mix it with pure honey for a salad dressing or spread it on toast during breakfast.

California olive oil olive and fig

It's important to note that every diet should be tailored to an individual's weight, body type, and caloric needs. As mentioned before, athletes and active individuals may require foods with high concentrations of antioxidants and calories to fuel their energy demands. On the other hand, those with a more sedentary lifestyle, such as individuals who spend time at home or work in an office, may have lower caloric expenditure.

In summary, incorporating extra virgin olive oil into a balanced diet offers multiple benefits. Regardless of your culinary preferences, this versatile oil can satisfy anyone's palate. By the way, speaking of exploring flavors, have you ever tried aged balsamic vinegar?

Other Amazing Products That You Can Add to Your Kitchen

In addition to our beloved California olive oil, aged balsamic vinegar holds a remarkable reputation of its own. However, its usage tends to be more specific due to its intense and dominant flavor. It is commonly used to season red meats and certain bitter vegetables. Despite this, aged balsamic vinegar possesses multiple properties. For instance, it is low in sodium while providing the necessary number of salts and minerals required for a well-rounded meal, all while accentuating the flavors.

If you are considering incorporating EVOO into your dishes, it's worth exploring aged balsamic vinegar as well. It serves as a beautiful entry point into Italian cuisine. As the name suggests, aged balsamic vinegar is more than just a distinct vinegar; it is a true delight that adds a smoky and bittersweet touch to any dish. It pairs well with fruits that have lower acidity and is often used as a finishing touch in gourmet recipes.

aged balsamic vinegar aged balsamic vinegar

Aged balsamic vinegar also carries its history. Though not as widely used worldwide as olive oil, it is a fantastic ingredient. Relatively recently, it was discovered that this type of vinegar, along with others, was used in combination with various plants and fruits as an ointment and disinfectant. The acidity level played a role in healing wounds and removing stubborn dirt.

Presently, aged balsamic vinegar is considered a gourmet ingredient, but it still finds its place in various recipes. If you find it too daring to incorporate this elixir into your meals, you can start by flavoring your everyday vegetables. Instead of using your usual spices, add a splash of balsamic vinegar, a pinch of salt, and a hint of garlic and onion. In no time, you'll have a deliciously smoked dish without the extra preparation time.

Enjoy the healthiest calories in olive oil and take your dishes to another level!

As we have discussed, incorporating high-quality products into your kitchen can elevate both your culinary experiences and your overall health. When it comes to EVOO, you can enjoy extraordinary extra virgin olive oil benefits without worrying about calories in olive oil. However, it is essential to ensure that you choose products of the best quality from the best producers.

If you're wondering where to find these exceptional ingredients, look no further than our premium We Olive store. Shop now or visit our olive oil stores near me section to embark on an exciting culinary journey, expanding your horizons with the finest selection of products. Let us help you elevate your kitchen and enhance your cooking with the incredible flavors of olive oil and other amazing ingredients.

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