Is 2 Tablespoons of Olive Oil a Day Too Much?

Posted by Ruth Mercurio, Professional Olive Oil & Wine Taste on 24th Jan 2023

Is 2 Tablespoons of Olive Oil a Day Too Much?

It is well known that extra virgin olive oil is one of the star ingredients of the Mediterranean diet. Although various scientific studies have found many healthy properties in this product, what is not clear to everyone is the answer to the question: is two tablespoons of olive oil a day too much? What do you think?

Although it is a very healthy food, it is still oil, so it is convenient to know how many calories it provides to consume the necessary daily amount. To dispel any doubts you may have, we will give you in this article all the essential information about extra virgin olive oil (EVOO) so that you know the correct amount to ingest. Stay and find out.

How many calories does olive oil have?

Authentic extra virgin olive oil has nine calories for every gram consumed. Does this mean that it is unhealthy? On the contrary, healthy fats are essential and constitute between 20% and 35% of the diet, according to WHO data.

Depending on the manufacturer, the specific nutritional content may vary, and there may be differences between olive varieties or extraction time. Still, one tablespoon of extra virgin olive oil has 126 calories.

That means that 100 grams of EVOO are equivalent to 884 calories. The fat is divided into:

● 14 grams of saturated fatty acids.

● 10 grams of polyunsaturated fatty acids.

● 73 grams of monounsaturated fatty acids.

You should know that extra olive oil does not contain protein or carbohydrates. Still, it does contain a good dose of vitamin B and vitamin K. A single tablespoon can provide you with 13% of the recommended daily value of vitamin E and 9% of the recommended daily value of vitamin K.

Is two tablespoons of olive oil a day too much?

Have you wondered: is two tablespoons of olive oil a day too much? Well, according to the experts, they recommend daily consumption of about 40 ml of extra virgin olive oil, which means four tablespoons a day, representing about 37 grams.

In the day's diet, 2000 calories are required, so the total fat intake should be around 700 calories. So, if you want monounsaturated calories, EVOO is the ideal source to combine with other fats, such as omega three, which are found in oily fish, nuts, and chia seeds.

If you have a moderate consumption, according to specialists, you can take advantage of all its incredible health benefits, but it is preferable to consume it raw. That means that you should drink it directly in bread, and dressings, although they can also be used to cook all kinds of food.

Some people love to make vinaigrettes with extra virgin olive oil or aged balsamic vinegar to dress their dishes or salads exquisitely, and at the same time, they are getting healthy for their bodies. If you want to obtain benefits for your heart by consuming healthy oils, choose an artisan product from We Olive, and you will surely not regret it.

The importance of the oil you consume

What is the difference between standard olive oil and EVOO? Authentic olive oil is obtained solely through mechanical processes such as pressing, sifting, and centrifuging the olives. All of this guarantees its purity.

On the other hand, other oils go through fermentation and contamination processes, and to be edible, they go through refining, purification, and bleaching treatments. The result is normal olive oil, whose properties and nutritional benefits are deficient.

Therefore, the type of oil you choose must help you acquire extra benefits. We can say that the regular consumption of genuine EVOO is safe because it significantly reduces the risk of death in the long term. In conclusion, if you want to gain health and your heart to be healthy for many years, you should only consume extra virgin olive oil from We Olive.

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What are the key elements of authentic olive oil?

Among the crucial elements of EVOO are polyphenols, a chemical substance in different plants. An EVOO polyphenol called hydroxytyrosol is responsible for antioxidants; essential, isn't it? That's why many have studied and shown hydroxytyrosol's benefits. And not only; others have examined the benefits of oleuropein and oleacinid, which are other phenolic compounds in olives.

It should be noted that most of these components have some magnificent effects since they are anticancer, antiatherogenic (which prevents clogging of the arteries), cardioprotective, anti-inflammatory, and neuroprotective. That is why it is essential to consume a legitimate EVOO and buy it in a store that does not give up quality.


On the other hand, since authentic olive oil contains polyphenols, it can be affected by how it is extracted and processed and by environmental factors, such as soil type, sun exposure levels, rainfall, etc. For this reason, it is advisable to consult the label to ensure that the extra olive oil complies with what is required.

Also, once you have it in your hands, you must store it in a dark place where the sun's rays do not enter. This is so to prevent it from rusting. Also, keep it at room temperature and close it once you use it. In this way, you will take utmost care of your oil, it will be preserved, and you will be able to enjoy innumerable benefits in your daily health.

Show now for authentic EVOO from California at We Olive

So, is two tablespoons of olive oil a day too much ? Clearly, it is not. Recommendations indicate consuming at least a couple of tablespoons to comply with the suggested polyphenols. Although if you want to take advantage of EVOO's benefits and increase the chances of a longer life, it is best to take four tablespoons a day as indicated by the WHO.

So, if you need to change your lifestyle and diet to have a great life expectancy, don't wait any longer and buy your extra virgin olive oil from We Olive at our olive oil store near me. Contact us today at 805 238 2900 or email us at

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