Does olive oil have any negatives? A comprehensive guide to its potential drawbacks

December 5, 2025 •

4 min read

Despite being a cornerstone of the heart-healthy Mediterranean diet, research indicates that excessive consumption of olive oil, like any concentrated fat, can have adverse effects. This raises the question, does olive oil have any negatives that health enthusiasts should be aware of?

Quick Summary

Potential negatives of olive oil include high calorie density leading to weight gain, possible digestive upset with overuse, skin issues for some, and risks from overheating during high-heat cooking.

Key Points

High Calories: Olive oil contains approximately 120 calories per tablespoon, making portion control crucial for weight management.
Digestive Distress: Excessive intake can act as a natural laxative, potentially causing diarrhea and bloating, especially for those with sensitive digestive systems.
Skin Irritation: As a comedogenic substance, topical use of olive oil can clog pores and exacerbate acne, particularly for oily or sensitive skin types.
Moderate Heat Stability: While safe for most everyday cooking, prolonged high-heat cooking with extra virgin olive oil can degrade some beneficial compounds, and deep-frying is not recommended.
Moderation is Key: Over-relying on olive oil can lead to a nutrient imbalance and other health issues, highlighting the importance of diversifying fat sources.
Medication Interference: For people on blood pressure or blood sugar medication, excessive olive oil consumption could cause levels to drop too low, necessitating caution and medical consultation.

High Calorie Density and Weight Gain

At approximately 120 calories per tablespoon, olive oil is a calorie-dense food. While it contains beneficial monounsaturated fats, consuming more calories than you burn will lead to weight gain over time, regardless of the source. Many people, in an effort to be healthy, pour olive oil liberally over salads, vegetables, and other dishes, often underestimating the cumulative calorie count. This can inadvertently sabotage weight management efforts.

The Impact of Excessive Intake

Beyond simple weight gain, consuming too much of any concentrated fat can negatively impact metabolism and increase the risk of metabolic syndrome, according to some experts. A balanced diet incorporates healthy fats, but relying too heavily on olive oil can displace other nutrient-rich whole foods like fruits, vegetables, and legumes.

Digestive Issues and Gut Health

For individuals with sensitive digestive systems, excessive olive oil can lead to discomfort. Olive oil has natural laxative properties, which, when consumed in large quantities, can cause digestive upset. Side effects may include minor to moderate diarrhea, bloating, and stomach cramps. Moderation is key for maintaining optimal digestive function and keeping the gut happy.

Potential Skin and Topical Concerns

While olive oil is a popular natural moisturizer, it can cause issues for certain skin types. For those with oily or acne-prone skin, olive oil is moderately comedogenic, meaning it can clog pores and trap bacteria, potentially leading to breakouts. Some individuals may also experience allergic contact dermatitis, especially if they are allergic to olive pollen, although this is rare. Dermatologists advise patch-testing olive oil on a small area of skin before widespread use.

The High-Heat Cooking Controversy

A common misconception is that olive oil, particularly extra virgin olive oil (EVOO), is not suitable for high-heat cooking due to a lower smoke point compared to other oils. While some antioxidants and volatile compounds can be degraded by heat, research indicates that olive oil's high oxidative stability makes it a safe and healthy option for many everyday cooking methods. However, prolonged or repeated overheating, such as in deep-frying, should be avoided as it can cause the oil to break down and form harmful compounds. For high-temperature frying, refined olive oil has a higher smoke point than EVOO, making it a more suitable, though less flavorful, choice.

Risks of Overconsumption: A Summary

Excessive intake of olive oil can lead to several health complications beyond weight gain and digestive issues. Some studies suggest a link between high fat intake and a risk of atherosclerosis, which is the buildup of plaque in arteries. In very large amounts, olive oil may also cause a significant drop in blood pressure and blood sugar levels. This can be particularly concerning for individuals with diabetes or those on blood pressure medication.

Responsible Consumption Tips

To maximize benefits and minimize drawbacks, consider these tips for using olive oil:

Measure your portions: Be mindful of the high calorie count and stick to recommended servings, typically 1-2 tablespoons per day for a standard diet.
Prioritize EVOO: For maximum flavor and antioxidant content, use high-quality extra virgin olive oil for dressings and light sautéing.
Match oil to heat: Use EVOO for lower-temperature cooking, and choose refined olive oil or other high-heat stable oils for frying and searing.
Vary your fat sources: Include other healthy fats like those from nuts, seeds, and avocados to diversify your nutrient intake.
Check for freshness: Ensure you're using fresh oil, as old or improperly stored oil can go rancid and lose its beneficial properties.

Olive Oil Grades: Smoke Point and Stability


Oil Type	Smoke Point	Best For	Considerations
Extra Virgin Olive Oil (EVOO)	325–410°F (165–210°C)	Sauces, dressings, light sautéing, drizzling.	Best flavor and nutrients preserved at lower temps.
Refined Olive Oil	Up to 465°F (240°C).	Pan-frying, searing, baking.	Lacks flavor and some nutrients compared to EVOO.
Avocado Oil	Up to 520°F (271°C).	High-heat frying, grilling, roasting.	High smoke point, but nutrient density can vary by processing.
Canola Oil	400–450°F (204–232°C).	Frying, baking, general cooking.	Less oxidative stability than olive oil; higher polyunsaturated fat content.

Conclusion

While olive oil is a valuable part of a balanced diet, it's not without its negatives when misused or consumed in excess. High calorie density necessitates mindful portion control, especially for weight management. Excessive consumption can trigger digestive discomfort, and its topical application can be problematic for sensitive or acne-prone skin. The key to avoiding these drawbacks lies in moderation and responsible usage. By choosing the right type for your cooking needs, controlling your intake, and diversifying your fat sources, you can continue to enjoy the health benefits of olive oil without falling prey to its potential downsides.

Learn more about olive oil's high calorie count and its implications for weight management on Healthline's detailed guide.

Frequently Asked Questions

Yes, because olive oil is calorie-dense, consuming it in excess without balancing overall calorie intake can lead to weight gain. A single tablespoon contains around 120 calories, so mindful portion control is important.

While extra virgin olive oil has a moderate smoke point, its high oxidative stability makes it safer for many everyday cooking methods than commonly believed. However, prolonged high-heat cooking, such as deep-frying, should be avoided to prevent the oil from breaking down into harmful compounds.

For individuals with oily or acne-prone skin, applying olive oil topically can clog pores and trap bacteria, potentially leading to breakouts. It is considered moderately comedogenic, and a patch test is recommended before use.

In excessive quantities, olive oil may lower blood pressure and blood sugar levels. Individuals with diabetes or those taking blood pressure medication should monitor their levels and consult a healthcare professional.

Allergies to olive oil are extremely rare. Reactions are more commonly related to olive pollen allergies, though cases of contact dermatitis or food allergy to the olive fruit or oil are possible.

Some of olive oil's beneficial compounds, such as certain antioxidants, can degrade when exposed to high heat. However, it retains its heart-healthy monounsaturated fats and many nutrients after moderate cooking.

To get the most out of olive oil, use extra virgin for dressings and light sautéing, and a more refined olive oil for higher-temperature cooking. Monitor heat to avoid smoking and measure portions to control calorie intake.