How much extra virgin olive oil should I take daily?

October 8, 2025 •

4 min read

According to a 2022 study, consuming at least a half tablespoon of olive oil daily was linked to lower rates of premature death from various diseases. While this research offers promising insights, understanding exactly how much extra virgin olive oil should I take daily for optimal results requires looking at broader expert advice and individual dietary needs.

Quick Summary

This comprehensive guide explores the recommended daily intake of extra virgin olive oil, outlines its potent health benefits, and offers practical advice for seamlessly adding it to your everyday meals. Learn the science behind EVOO's wellness advantages and how to moderate consumption for best results.

Key Points

Recommended Dosage: Aim for 1 to 4 tablespoons of extra virgin olive oil per day, adjusted for your personal dietary and caloric needs.
Heart Health Boost: EVOO is rich in monounsaturated fats that help improve cholesterol levels, a key factor in reducing heart disease risk.
Powerful Antioxidants: High-quality EVOO contains potent antioxidants like polyphenols and oleocanthal, which combat inflammation and oxidative stress.
Choose High Quality: For maximum health benefits, opt for cold-pressed extra virgin olive oil, which retains the highest concentration of beneficial compounds.
Use in Moderation: Despite its health benefits, EVOO is calorie-dense. Be mindful of your overall caloric intake to prevent potential weight gain.
Versatile Use: Incorporate EVOO easily into your diet by using it for salad dressings, finishing dishes, or low-heat cooking.

Recommended Daily Intake

Determining the ideal daily amount of extra virgin olive oil (EVOO) can vary based on several factors, including your age, sex, activity level, and overall dietary goals. However, a consensus recommendation from many health experts and organizations suggests a range of 1 to 4 tablespoons per day to reap the most significant health benefits.

1 to 2 Tablespoons: Many experts consider this the sweet spot for a healthy balance, providing a good dose of monounsaturated fats and antioxidants while keeping caloric intake in check. For a person on a 2,000-calorie diet, this aligns with the Dietary Guidelines for Americans' general oil recommendation of about 2 tablespoons (27 grams) daily.
Up to 4 Tablespoons: In specific long-term studies, such as the PREDIMED trial, participants consuming up to four tablespoons daily as part of a Mediterranean diet showed significant reductions in cardiovascular disease risk. This higher intake can provide maximum health benefits, but it requires careful calorie monitoring, as EVOO is calorie-dense.

Ultimately, the right dosage for you depends on your individual needs. For those focusing on heart health, a consistent intake of 1-4 tablespoons can be highly effective when integrated into a balanced diet. It's crucial to remember that olive oil is not a magic bullet; its benefits are maximized when combined with other healthy lifestyle habits.

Unlocking EVOO's Health Benefits

Extra virgin olive oil is not just a flavorful cooking oil; it's a superfood packed with beneficial compounds that support long-term health. The following are some of the scientifically-supported reasons to make EVOO a daily staple:

Heart Health: EVOO is rich in monounsaturated fatty acids (MUFAs), particularly oleic acid, which helps lower "bad" LDL cholesterol and increase "good" HDL cholesterol. This mechanism is a key reason the Mediterranean diet, where EVOO is prominent, is linked to a reduced risk of cardiovascular disease.
Anti-Inflammatory Properties: Chronic inflammation is a driver of many diseases, including heart disease, diabetes, and Alzheimer's. EVOO contains antioxidants like oleocanthal, which has powerful anti-inflammatory effects similar to those of ibuprofen.
Antioxidant Powerhouse: The antioxidants in EVOO, including polyphenols and vitamin E, help protect your cells from oxidative damage caused by free radicals. These compounds are most abundant in high-quality, cold-pressed extra virgin varieties.
Cognitive Support: Regular consumption of EVOO has been linked to improved brain function and a reduced risk of neurodegenerative diseases. A 2024 review found that olive oil may help reduce the buildup of beta-amyloid plaques in the brain, a hallmark of Alzheimer's.

Comparison of Olive Oil Types

Not all olive oils are created equal. The level of processing directly affects the concentration of beneficial compounds. Extra virgin olive oil is the gold standard due to its minimal processing.


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil (VOO)	Refined/Pure Olive Oil
Processing	Cold-pressed, unrefined	Slightly more processing than EVOO	Chemically refined, high heat used
Polyphenol Content	Highest concentration	High, but lower than EVOO	Significantly lower concentration
Flavor Profile	Robust, fruity, peppery	Milder flavor	Mild, often flavorless
Best Uses	Finishing oil, salad dressings, low-heat cooking	General cooking and sautéing	Higher-heat cooking, where neutral flavor is desired

Easy Ways to Incorporate EVOO Daily

Incorporating your daily dose of extra virgin olive oil can be both simple and delicious. Here are some ideas to make it a seamless part of your routine:

For Toast or Dipping: Drizzle high-quality EVOO over your morning avocado toast or use it as a dip for crusty whole-grain bread.
In Vinaigrettes and Dressings: Make a simple vinaigrette with EVOO, vinegar or lemon juice, and seasonings to dress salads and roasted vegetables.
As a Finishing Oil: Drizzle EVOO over soups, grilled fish, steamed vegetables, or pasta dishes just before serving to enhance flavor and nutrient intake.
In Smoothies: Add a tablespoon of EVOO to your daily smoothie for a boost of healthy fats.
For Roasting: Use EVOO to roast vegetables, enhancing their flavor and helping increase the bioavailability of some nutrients.

The Risks of Overconsumption

While highly beneficial, it's important to consume extra virgin olive oil in moderation due to its high caloric density. Each tablespoon contains around 120 calories. Excessive intake without considering overall calorie balance could lead to weight gain. Moreover, consuming very large quantities can cause digestive issues like diarrhea or upset stomach in some individuals. Always listen to your body and find the intake level that works best for you and your diet.

Conclusion

For most people, a daily intake of 1 to 4 tablespoons of high-quality, cold-pressed extra virgin olive oil offers a powerful, yet simple, way to support cardiovascular, anti-inflammatory, and cognitive health. To maximize benefits, choose EVOO over refined varieties and integrate it consistently into a balanced diet rich in other whole foods. The key is moderation and mindful consumption, ensuring that this 'liquid gold' enriches your health without overdoing it. For more information on the health benefits of olive oil, review this article from the American Heart Association.

Frequently Asked Questions

Yes, drinking a tablespoon of high-quality extra virgin olive oil daily is generally considered safe and is a quick way to consume its healthy fats and antioxidants. Some people find it helps with digestion, but it's not a medical treatment.

Yes, excessive consumption of olive oil can sometimes cause digestive issues, including diarrhea, bloating, or stomach upset. Starting with a smaller amount and gradually increasing is recommended.

Extra virgin olive oil is cold-pressed and unrefined, preserving its maximum antioxidants and flavor. Regular olive oil is more refined and processed, which removes many of its beneficial compounds.

Yes, EVOO can be used for cooking, but it is best for low-to-medium heat applications, such as sautéing or roasting vegetables. Using it at very high temperatures can degrade its beneficial compounds and flavor.

Like all fats, extra virgin olive oil is calorie-dense, with around 120 calories per tablespoon. If not consumed in moderation and balanced within your overall dietary intake, excessive amounts could contribute to weight gain.

The easiest way is to use it as a finishing oil, drizzled over salads, soups, or roasted vegetables. It can also be used to make homemade salad dressings or as a dip for bread.

Yes, EVOO's high content of monounsaturated fatty acids and antioxidants helps lower bad cholesterol and reduce chronic inflammation, significantly benefiting heart health.