Is 2 Tablespoons of Olive Oil a Day Too Much?

Posted by Ruth Mercurio, Professional Olive Oil & Wine Taster 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.


Why not more than two tablespoons of olive oil?


Although EVOO is considered a healthy fat with various health benefits, the consequences of excessive consumption can have been often ignored. That's right, although it contains nutritional properties such as polyphenols and antioxidants, this does not mean that you can consume it in enormous quantities. Taking into account the consequences of excess can help you use it in a balanced way.


The relationship between a balanced diet and calories is based on energy balance. To maintain a healthy body weight, calorie intake must be balanced with caloric expenditure. If more calories are consumed than the body needs, this can lead to weight gain. On the other hand, if you consume fewer calories than necessary, it can cause weight loss. Likewise, it is necessary to consider the quality of the products we consume.


The reality is that not everything that is advertised as healthy, it’s in fact healthy. This is why an olive oil store specializing in offering quality and certified products is a great option. This does not mean that you should buy expensive products, rather choose those that provide you with security in their production processes and transparency in what they advertise. Still, remember to consume them in moderation.


Here are some reasons to avoid too much extra virgin olive oil:


  • High-calorie content: Although EVOO is healthy, it is still calorie-dense. Consuming too much can lead to excess calories, which could contribute to weight gain if total caloric intake is not controlled.
  • Calorie balance: Even healthy fats should be integrated into a balanced diet. It is important to consider the balance between fats, proteins, carbohydrates, and other nutrients to maintain a complete and nutritious diet. That is, consider what type of protein you will consume and what other foods you will accompany the olive oil with so that its total calories do not exceed the suggested levels.
  • Impact on blood fat levels: Although EVOO is generally associated with cardiovascular health benefits, excessive consumption could have impacts on blood fat levels in some people. Moderation is recommended, especially in people with specific medical conditions.
  • Allergies and Sensitivities: As with any food, some people may be allergic or sensitive to olive oil. In these cases, excessive consumption could trigger adverse reactions, and although these are rare cases, we must be attentive to these bodily reactions.


What you should keep in mind about calories, EVOO, and a balanced diet


Now, a balanced diet refers to an eating pattern that provides the body with essential nutrients in adequate quantities to maintain health and well-being. A balanced approach does not mean completely eliminating elements such as calories or fat but rather involves consuming a variety of foods from all food groups in appropriate proportions.


This is often the key to a healthier life. Whether you are looking to lose weight or are simply interested in taking care of your health, nutrition specialists agree that it is not necessary to implement extremist eating plans. Rather, learning to combine, choosing the right portions, knowing the best time to consume them, and trying new ways of preparation can make a significant difference.


The results may surprise you because taking these measures into account in your eating habits allows you to experience health benefits in both the short and long term. A balanced diet can help you maintain a healthy weight, have more energy, absorb nutritional elements better, and even better control some chronic diseases. So, if you want to correctly integrate EVOO into your life, don't forget to consider its moderate use.


Therefore, when using extra virgin olive oil in your daily recipes, it is advisable to include the following components.


  1. Fruits and Vegetables: Rich sources of vitamins, minerals, fiber, and antioxidants. A variety of colors and types are recommended.
  2. Protein: Include lean sources of protein such as lean meats, fish, eggs, low-fat dairy products, legumes, and nuts.
  3. Whole Grains: Prefer whole grains such as brown rice, quinoa, oats, and whole wheat bread, as they provide fiber, vitamins, and minerals.
  4. Dairy products or alternatives: Sources of calcium and vitamin D, such as milk, yogurt, and cheese, or fortified alternatives for those following a vegetarian or vegan diet.
  5. Healthy fats: Include sources of healthy fats such as olive oil, avocados, nuts, and fatty fish, which provide essential fatty acids and fat-soluble vitamins.
  6. Sugars and Saturated Fats in Moderation: Limit the consumption of added sugars and saturated fats, present in processed foods and sugary products.
  7. Hydration: Consume enough fluids, and primary water, to maintain adequate hydration.


Easy recipes with 2 tablespoons of olive oil


 1. Mediterranean Salad:


Various lettuces.

Cherry tomatoes.


Black olives.

Feta cheese.

2 tablespoons of olive oil.

Aged balsamic vinegar.

Salt and pepper to taste.


Once disinfected and cut to your liking, mix all the ingredients in a large bowl. Dress with olive oil, aged balsamic vinegar, salt, and pepper to taste.


2. Roasted Chicken with Lemon and Herbs:


Chicken breasts.

Lemons (juice and zest).

Fresh herbs (rosemary, thyme).

Chopped garlic.

2 tablespoons of olive oil.

Salt and pepper to taste.


Marinate chicken breasts in a mixture of olive oil, lemon juice, zest, fresh herbs, minced garlic, salt, and pepper. Grill.


3. Sautéed Broccoli with Garlic:



Chopped garlic.

2 tablespoons of olive oil.

Salt and pepper to taste.

Laminated almonds (optional).


Sauté broccoli and garlic in olive oil until tender. Add salt, pepper, and chopped almonds if desired.


4. Pasta with Cherry Tomatoes and Basil:


Pasta of your choice.

Cherry tomatoes.

Fresh basil.

Chopped garlic.

2 tablespoons of olive oil.

Parmesan cheese (optional).


Cook pasta according to instructions. Sauté cherry tomatoes and garlic in EVOO. Mix with the cooked pasta and add fresh basil and Parmesan cheese.


5. Baked Salmon with Lemon and Dill:


Salmon fillets.

Lemon (slices and juice).

Fresh dill.

Chopped garlic.

2 tablespoons of olive oil.

Salt and pepper to taste.


Place salmon fillets on a baking sheet. Drizzle with olive oil, lemon juice, minced garlic, fresh dill, salt, and pepper. Bake until the salmon is cooked. Serve with lemon slices.


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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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