How Much Olive Oil Should You Use a Day?
Updated: 6 hours ago
How much olive oil should you have a day? There is no official UK recommendation for olive oil specifically, but there are a few useful facts to guide you.
The 20g figure
The approved health claim for olive oil polyphenols, that they contribute to the protection of blood lipids from oxidative stress, is based on a daily intake of 20g of olive oil, which is about 1.5 tablespoons. It only applies to oils containing at least 5mg of hydroxytyrosol and its derivatives per 20g.
The calories
Olive oil contains about 900kcal per 100g, or roughly 120kcal per tablespoon. That's why the best approach is to use olive oil instead of other fats, such as butter, rather than in addition to them. Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
Should you drink olive oil?
Some people take a spoonful of olive oil straight each morning. There is nothing wrong with that if you enjoy it, but there's no approved claim that drinking it neat does anything that eating it with food doesn't. Tasting a spoonful on its own is, however, the best way to appreciate a good oil: notice the fruitiness, the bitterness and the peppery finish.
Easy ways to use olive oil every day
A drizzle over salad, tomatoes or roasted vegetables
Bread dipped in olive oil instead of butter
A swirl over soup, beans or pasta just before serving
Olive oil for everyday frying and roasting
Choosing an oil for everyday use
Choose extra virgin olive oil, the highest grade. Our Master Miller is a fruity everyday oil with over 400 mg/kg of polyphenols, and our Early Harvest, with over 500 mg/kg, is best enjoyed raw.
Frequently asked questions
How much olive oil should I have a day?
There is no official UK amount. The approved polyphenol claim is based on 20g (about 1.5 tablespoons) a day of a qualifying oil.
Is it good to drink olive oil in the morning?
There's no approved claim for drinking olive oil neat. Using it in place of other fats in your meals is what counts.
How many calories are in a tablespoon of olive oil?
Roughly 120kcal.
Comments