Can I take 4 tablespoons of olive oil a day?

January 1, 2026 •

4 min read

According to the prestigious PREDIMED study, consuming around 40ml—approximately four tablespoons—of olive oil daily is linked to significant health benefits, including lower blood pressure and reduced risk of diabetes. This daily intake aligns with a heart-healthy Mediterranean diet, though total calorie intake must be considered.

Quick Summary

This article explores the safety and health implications of taking four tablespoons of olive oil daily. It details the cardiovascular, anti-inflammatory, and antioxidant benefits, while also discussing the high caloric load, potential side effects, and the importance of moderation within a balanced diet.

Key Points

Supports Heart Health: Four tablespoons of olive oil daily can significantly lower the risk of cardiovascular disease, heart attacks, and strokes by replacing less healthy fats.
Reduces Inflammation: The potent antioxidant oleocanthal in extra virgin olive oil acts similarly to ibuprofen, providing strong anti-inflammatory effects throughout the body.
Aids in Blood Sugar Control: Consistent olive oil intake may help manage blood sugar levels and reduce the risk of developing type 2 diabetes.
High in Calories: At approximately 480 calories, consuming four tablespoons of olive oil requires adjusting other dietary sources to prevent unintentional weight gain.
Best as Part of a Balanced Diet: The health benefits are most pronounced when olive oil is part of a holistic, healthy eating pattern, such as the Mediterranean diet, rather than simply adding it on top of poor dietary habits.
Quality Matters: Opt for high-quality extra virgin olive oil (EVOO) to ensure maximum intake of beneficial antioxidants and polyphenols.

Is 4 Tablespoons of Olive Oil a Day Safe and Effective?

Four tablespoons of extra virgin olive oil (EVOO) can be a safe and healthy addition to your daily diet, especially when part of a balanced, Mediterranean-style eating plan. Rich in monounsaturated fats and powerful antioxidants, this intake aligns with amounts shown in clinical studies to provide significant health benefits, such as protecting against cardiovascular disease and reducing inflammation. However, the high calorie count of this amount requires mindful eating to prevent unintended weight gain.

The Proven Health Benefits of a Daily Olive Oil Intake

Clinical research has repeatedly demonstrated the positive health outcomes associated with regular olive oil consumption. The benefits are primarily attributed to its high content of monounsaturated fatty acids (MUFAs) and polyphenols.

Cardiovascular Protection: Studies show that consuming at least half a tablespoon of olive oil daily can significantly lower the risk of heart disease. A higher intake, like four tablespoons, has been linked to even greater reductions in cardiovascular events, including heart attacks and strokes, especially when it replaces less healthy fats like butter or margarine.
Anti-Inflammatory Properties: Chronic inflammation is a driver of many diseases. Key antioxidants in EVOO, such as oleocanthal, function similarly to ibuprofen, helping to reduce inflammation throughout the body. Oleic acid, the dominant fatty acid, also helps lower inflammatory markers.
Rich in Antioxidants: EVOO is packed with potent antioxidants, including vitamin E and polyphenols, which protect your cells from oxidative damage caused by unstable free radicals. This cellular protection is crucial for overall health and aging.
Blood Sugar Management: Olive oil has been shown to reduce blood sugar levels and can help manage type 2 diabetes risk. It helps reduce the glycemic response to high-glycemic foods.
Digestive and Gut Health: Consuming olive oil can help soften stools and relieve constipation. Its polyphenols may also promote the growth of beneficial gut bacteria, contributing to a healthier microbiota.

Potential Side Effects and Considerations

While four tablespoons of olive oil offer benefits, there are important factors to consider before adding it to your routine.

High Caloric Content

Olive oil is a calorie-dense food. At approximately 120 calories per tablespoon, a four-tablespoon daily intake adds about 480 calories to your day. This can lead to weight gain if not balanced by increased physical activity or a reduction in other calorie sources. It is important to remember that it is a source of fat, and moderation is key, even with healthy fats.

Gastrointestinal Discomfort

For some individuals, especially those with sensitive digestive systems, a large amount of oil can cause issues. These may include diarrhea, bloating, or stomach upset. The body's ability to digest a concentrated amount of fat varies among individuals.

Moderation within a Broader Diet

Consuming olive oil is most beneficial within the context of an overall healthy diet. Studies showing positive effects are often part of a Mediterranean-style diet, which emphasizes whole foods, vegetables, and lean protein. A high olive oil intake won't offset poor eating habits.

Comparison of Daily Fat Intake


Fat Source	Per Tablespoon	Calories (4 Tbsp)	Primary Fat Type	Notes
Extra Virgin Olive Oil	120 kcal	480 kcal	Monounsaturated	High in beneficial antioxidants. Best for low-to-medium heat cooking or raw use.
Butter	~102 kcal	~408 kcal	Saturated	High saturated fat content, should be limited.
Canola Oil	~124 kcal	~496 kcal	Monounsaturated & Polyunsaturated	Lacks the high antioxidant profile of EVOO.
Coconut Oil	~120 kcal	~480 kcal	Saturated	Primarily saturated fat, different health profile than olive oil.

Practical Ways to Incorporate 4 Tablespoons of Olive Oil

If you want to reach a four-tablespoon daily intake, it's easiest to spread it out throughout the day and incorporate it into your cooking and meal preparation.

Morning Boost: Drizzle a tablespoon over your morning avocado toast or blend it into a smoothie for a creamy, nutrient-dense addition.
Lunchtime Dressing: Create a simple and flavorful vinaigrette with one to two tablespoons of olive oil for your salad.
Cooking and Roasting: Use one to two tablespoons to sauté vegetables or to roast your favorite protein.
Finishing Oil: A final drizzle over pasta, soup, or a finished dish not only adds flavor but also delivers the polyphenols in their raw state.

The Importance of Quality

The quality of your olive oil matters significantly. Extra virgin olive oil (EVOO), the least processed variety, contains the highest amount of antioxidants and beneficial compounds. Look for certifications or harvest dates to ensure freshness and quality. Refined or "light" olive oils lose much of their nutritional value during processing.

Conclusion: A Balanced Approach to Olive Oil Intake

Taking four tablespoons of extra virgin olive oil daily is a safe practice for most healthy individuals and offers substantial health benefits, particularly for cardiovascular health and inflammation. However, its high calorie density necessitates a careful approach to overall diet and weight management. The most effective way to incorporate this amount is as part of a balanced, Mediterranean-style diet, distributing the intake throughout the day. Paying attention to your body’s signals and choosing a high-quality, extra virgin variety will help you maximize the benefits while minimizing potential drawbacks.

For those with existing health conditions, or if you're making significant dietary changes, it is always best to consult with a healthcare professional or registered dietitian. They can provide personalized guidance tailored to your specific health needs and goals.

Yale School of Medicine discusses a study linking higher olive oil consumption to lower mortality and heart disease risk, reinforcing the value of replacing other fats with olive oil.

Frequently Asked Questions

While it's generally safe for most, some people may experience gastrointestinal discomfort, such as diarrhea or nausea, from consuming such a large amount of fat at once. It's often recommended to incorporate the oil throughout your day with meals instead.

Yes, extra virgin olive oil (EVOO) is the best choice. It is the least processed type and retains the highest concentration of beneficial antioxidants and polyphenols, which are responsible for many of its health-promoting effects.

You can use it for salad dressings, drizzled over roasted vegetables or soups, blended into smoothies, or as a healthy replacement for butter or margarine when cooking.

While some studies link olive oil to weight management within a healthy diet, four tablespoons is calorically dense and could lead to weight gain if it adds excess calories to your total daily intake. Moderation is key.

The main risks of excessive intake include weight gain due to high calories and potential gastrointestinal issues like diarrhea. It’s also crucial to not rely solely on olive oil for all fat intake, as a balanced diet needs variety.

While high heat can reduce the polyphenol content of extra virgin olive oil, its monounsaturated fats are quite heat-stable, making it a healthy cooking oil. For maximum antioxidant benefits, use high-quality EVOO for low-to-medium heat cooking or as a finishing oil.

Olive oil allergies are extremely rare but not impossible. In rare cases, some individuals may experience a reaction. If you have concerns, consult a healthcare professional.