Olive Oil (1 tbsp)
Olive oil is a staple of the Mediterranean diet and a versatile culinary fat celebrated for its rich, liquid gold appearance and diverse flavor profile. Depending on the variety, such as extra virgin or light, its taste can range from smooth and delicately buttery to robust, grassy, and pleasantly peppery. In the kitchen, it is highly valued as a finishing oil drizzled over roasted vegetables, artisan breads, and fresh pastas to brilliantly elevate their natural flavors. It also serves as an excellent foundational fat for homemade vinaigrettes, marinades, and gentle sautéing. Exploring the nutrition facts for Olive Oil (1 tbsp) reveals exactly why this beloved ingredient is as fundamental to mindful eating as it is to gourmet cooking, blending seamlessly into countless savory recipes.
Culinary & Storage Tips
Selection
Look for 'Extra Virgin' olive oil packaged in dark glass bottles or opaque tins to protect it from light, and check for a recent harvest date or certification seal to ensure authenticity.
Storage
Store your olive oil in a cool, dark cupboard away from direct sunlight and heat sources, like your stove, to prevent it from oxidizing and turning rancid.
Healthy Uses
- •Whisk into a homemade vinaigrette or marinade to add a heart-healthy fat base to salads and proteins.
- •Drizzle over roasted vegetables, grain bowls, or whole-grain toast as a flavorful finishing oil.
- •Use as a nutritious substitute for butter or margarine when lightly sautéing vegetables or baking.
Macronutrients
Per Serving
Micronutrients
| Nutrient | Amount |
|---|---|
| Calcium | |
| Choline | |
| Copper | |
| Folate (B9) | |
| Iron | |
| Magnesium | |
| Manganese | |
| Niacin (B3) | |
| Phosphorus | |
| Potassium | |
| Riboflavin (B2) | |
| Selenium | |
| Sodium | |
| Thiamin (B1) | |
| Vitamin A | |
| Vitamin B12 | |
| Vitamin B6 | |
| Vitamin C | |
| Vitamin D | |
| Vitamin E | |
| Vitamin K | |
| Zinc |
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