How much olive oil is it safe to consume per day?

January 8, 2026 •

4 min read

The Food and Drug Administration suggests that replacing saturated fats with 1.5 tablespoons of oils high in oleic acid, like olive oil, daily may reduce heart disease risk. But many people still wonder, how much olive oil is it safe to consume per day to reap these benefits without overdoing it?

Quick Summary

Experts generally advise consuming 1 to 4 tablespoons of olive oil daily, aligning with studies on heart health and the Mediterranean diet. The optimal amount balances caloric intake with the nutritional benefits of monounsaturated fats and antioxidants.

Key Points

Moderate Intake Recommended: Most health experts suggest 1 to 2 tablespoons of olive oil per day for general health benefits.
High-Dose Study Findings: The PREDIMED study found significant health benefits with an intake of 4-5 tablespoons daily as part of a Mediterranean diet.
Calorie Density: Olive oil is calorie-dense, so excessive consumption can lead to weight gain if not balanced within your total diet.
Choose Extra Virgin: Extra Virgin Olive Oil (EVOO) offers the highest concentration of beneficial antioxidants and polyphenols.
Replace, Don't Just Add: To reduce heart disease risk, substitute olive oil for less healthy fats rather than adding it on top.
Watch for Side Effects: Excessive amounts can cause digestive issues like nausea or diarrhea in some individuals.
Monitor Medication Interactions: Olive oil can lower blood pressure and blood sugar, potentially interacting with medications for these conditions.

Understanding Olive Oil and Daily Intake

Olive oil is a cornerstone of the Mediterranean diet, renowned for its health benefits, primarily due to its high concentration of monounsaturated fatty acids (MUFAs), antioxidants, and anti-inflammatory compounds. However, it is also a calorie-dense fat, containing approximately 120 calories per tablespoon. This duality means that while beneficial, consumption needs to be balanced within your total daily caloric needs to avoid unintentional weight gain. The specific amount that is 'safe' can vary, but most dietary guidelines offer a clear range for optimal health benefits.

Types of Olive Oil and Their Potency

It's important to recognize that not all olive oils are created equal. Their nutritional profiles and health benefits differ based on how they are processed. The extra virgin variety, or EVOO, is the least refined and retains the highest levels of beneficial polyphenols and antioxidants, making it the superior choice for health purposes. More processed types like 'pure' or 'light' olive oil have fewer of these beneficial compounds. For maximum benefit, it is recommended to use extra virgin olive oil as a finishing oil or for low-temperature cooking, reserving more refined types for higher heat applications.

Recommended Daily Amounts for Health Benefits

Several studies and health organizations provide guidance on daily olive oil intake. For instance, the FDA suggests consuming 1.5 tablespoons (22 ml) daily to reduce coronary heart disease risk, provided it replaces less healthy fats. Larger-scale studies, like the PREDIMED trial focused on the Mediterranean diet, used an intake of up to 40-50 ml, or four to five tablespoons, per day to show a significant reduction in cardiovascular disease risk. Most general wellness experts, however, often recommend a more moderate 1 to 2 tablespoons daily for most people. The right amount depends on your overall diet and activity level, but aiming for somewhere within this range is a solid starting point.

How to Dose Your Daily Olive Oil

For general health: Aim for 1–2 tablespoons. This can be drizzled on a salad or used to sauté vegetables.
For enhanced heart benefits: Consider 3–4 tablespoons, especially if following a Mediterranean dietary pattern.
Remember total fat intake: The total amount of fat you consume in a day is what truly matters. If you eat other high-fat foods, your olive oil intake should be adjusted accordingly.

Olive Oil Consumption: A Comparison


Feature	1–2 Tablespoons/Day	3–5 Tablespoons/Day (Mediterranean-style)
Caloric Impact	Low to moderate. Easy to fit into most diets without gaining weight.	Moderate to high. Requires careful management of other fat and calorie sources.
Heart Health Benefits	Significant benefits confirmed by multiple studies (e.g., FDA).	More pronounced benefits, linked to larger clinical trials like PREDIMED.
Antioxidant Intake	Provides a healthy dose of anti-inflammatory compounds and antioxidants.	Significantly higher polyphenol intake, maximizing anti-inflammatory effects.
Digestive Impact	Unlikely to cause issues; may aid in mild constipation.	Can cause gastrointestinal discomfort like nausea or diarrhea in some individuals.

Health Considerations and Risks of Overconsumption

While olive oil is healthy, consuming it in excess without proper dietary balance can lead to negative consequences. Its high caloric density means that consuming too much can easily lead to weight gain, which can in turn contribute to other health problems like diabetes and heart disease. Some individuals with sensitive digestive systems may also experience mild gastrointestinal distress, such as nausea or diarrhea, if they consume large quantities.

For those on certain medications, caution is advised. Olive oil can lower blood pressure and blood sugar levels, which could lead to dangerously low levels if combined with medications for these conditions. It's always best to consult a healthcare provider before making significant dietary changes, especially if you have pre-existing health issues.

How to Incorporate Olive Oil into Your Diet

Rather than taking 'shots' of olive oil, the most enjoyable and effective way to consume it is to incorporate it seamlessly into your meals. A few simple tricks can help you reach your daily goal without feeling like a chore:

Use it as a base for homemade salad dressings. Whisking EVOO with balsamic vinegar and herbs is a simple, flavorful option.
Drizzle it over roasted vegetables or pasta dishes for added flavor and healthy fats.
Swap butter for olive oil when making mashed potatoes or sautéing vegetables.
Use it as a dip for whole-grain bread instead of relying on butter.
Add a finishing drizzle to soups or stews right before serving to preserve the delicate flavor of EVOO.

Conclusion: Moderation is Key

Ultimately, there is no single, one-size-fits-all answer to how much olive oil is safe to consume per day. The sweet spot for most people lies in the range of 1 to 4 tablespoons, depending on individual health goals, activity levels, and overall dietary pattern. By choosing high-quality extra virgin olive oil and incorporating it mindfully into meals, you can enjoy its significant health benefits while avoiding the potential pitfalls of overconsumption. The key is to see it as a replacement for less healthy fats, not just an addition to your diet. For more insights on the Mediterranean diet, you can explore the landmark findings published in the New England Journal of Medicine(https://www.nejm.org/doi/full/10.1056/NEJMoa1800389).

Frequently Asked Questions

Experts typically recommend 1 to 2 tablespoons per day for general health benefits. However, some large studies, like the PREDIMED trial, found benefits with up to 4-5 tablespoons, particularly as part of a Mediterranean diet.

Yes, you can drink olive oil straight, but it is not necessary to reap the health benefits. Incorporating it into meals, such as using it in salad dressings or for cooking, is just as effective and more palatable for most people.

Excessive intake can lead to weight gain due to its high caloric content. Some people may also experience digestive discomfort, such as nausea or diarrhea, especially with very large amounts.

Yes, extra virgin olive oil (EVOO) is the least processed and contains the highest concentration of beneficial compounds like polyphenols and antioxidants. These compounds are largely stripped away during the refining process used for other types of olive oil.

One tablespoon of olive oil contains approximately 120 calories. It is a calorie-dense food, which is why moderation is key for managing weight.

Olive oil can have effects on blood pressure and blood sugar levels. If you are on medication for either condition, you should monitor your levels and consult with a doctor before significantly increasing your olive oil intake.

The most delicious and effective ways include using it as a salad dressing base, drizzling it over vegetables, adding it to marinades, or using it as a dip for bread. This preserves its flavor and nutritional value.

High-quality extra virgin olive oil retains its nutritional properties when cooked at appropriate temperatures. However, heating it to very high temperatures (like deep frying) can cause some degradation of its beneficial compounds.