How much olive oil per day for optimal health?

October 3, 2025 •

4 min read

According to a 2022 study involving nearly 93,000 American participants, those who consumed at least half a tablespoon of olive oil daily had a lower risk of heart disease. However, the exact daily intake, and thus, how much olive oil per day is optimal, can depend on individual health goals, diet, and the quality of the oil.

Quick Summary

This article explores the recommended daily olive oil intake for various health benefits, examining different perspectives on consumption. It details the benefits of extra virgin olive oil, discusses potential side effects of overconsumption, and provides practical methods for incorporating it into your diet. This guide is designed for individuals seeking to make informed decisions about their dietary fat intake.

Key Points

Daily Recommendation: A general guideline of 1 to 2 tablespoons of olive oil per day is recommended for most adults.
Focus on Quality: Always choose Extra Virgin Olive Oil (EVOO) for maximum health benefits, as it retains the highest levels of antioxidants and polyphenols.
Consider Your Diet: Your ideal intake depends on your overall fat consumption. Use olive oil to replace, not add to, less healthy fats in your diet.
Watch the Calories: A single tablespoon of olive oil contains about 120 calories, so excessive amounts can contribute to weight gain.
Incorporation is Key: Drizzle EVOO on salads and cooked dishes or use it for sautéing to easily integrate it into your meals.
Listen to Your Body: Start with a smaller amount and monitor for any digestive issues, as some people may be sensitive to high oil intake.

Recommended Daily Olive Oil Intake

Determining the ideal daily amount of olive oil involves balancing the desired health benefits with its caloric density. For many health-conscious individuals, a general guideline of one to two tablespoons per day is widely cited. However, this amount can be tailored based on a person's age, weight, activity level, and overall caloric needs. For example, the 2020-2025 Dietary Guidelines for Americans recommends approximately two tablespoons (27 grams) of total added oils per day for a 2,000-calorie diet, with olive oil being a primary source.

The amount of olive oil needed to see specific health effects can also vary. Some studies suggest that even a modest half-tablespoon daily intake is associated with reduced cardiovascular risk. In contrast, those following a traditional Mediterranean diet might consume more, with some research highlighting benefits associated with intakes of 2 to 4 tablespoons daily. It's crucial to remember that olive oil should replace less healthy fats, such as saturated and trans fats, rather than being added on top of an already high-fat diet. The type and quality of the olive oil are also important, as extra virgin olive oil (EVOO) contains the highest concentration of beneficial polyphenols and antioxidants.

The Role of Quality: EVOO vs. Refined Olive Oil

Not all olive oils are created equal, and the processing method directly impacts the nutrient content. Extra Virgin Olive Oil (EVOO) is minimally processed and retains the highest levels of monounsaturated fatty acids, antioxidants, and polyphenols, giving it robust flavor and maximum health benefits. Refined olive oils, including those labeled 'light' or 'pure', undergo more extensive processing, which strips away many of these beneficial compounds. High-polyphenol EVOO, often from early harvests, is particularly prized for its potent anti-inflammatory effects. When selecting an olive oil for daily consumption, prioritizing a high-quality EVOO is essential to maximize health returns. Always look for a reputable brand, ideally one that provides harvest dates and packaging in dark glass to protect against light damage.

Potential Downsides of Excessive Consumption

While olive oil is a healthy fat, it is not calorie-free. At approximately 120 calories per tablespoon, excessive intake can lead to unwanted weight gain, just like any other food. For individuals with a higher risk of heart disease, consuming too much of any fat, even healthy ones, can potentially raise LDL cholesterol levels, particularly if the oil is not of high quality. Overconsumption can also lead to digestive issues like bloating and diarrhea. As with any dietary component, moderation is key.

Practical Ways to Incorporate Olive Oil Daily

Integrating the right amount of olive oil into your daily routine is simple and flavorful. The most effective methods ensure you get the health benefits while keeping overall calorie intake in check.

Salad Dressings: Create simple, homemade vinaigrettes with EVOO, vinegar, and herbs.
Drizzling: Finish roasted vegetables, soups, and pasta dishes with a generous drizzle of high-quality EVOO just before serving to preserve its flavor and polyphenol content.
Dipping: Use EVOO as a dip for whole-grain bread instead of butter.
Morning Ritual: Some people take a shot of olive oil on an empty stomach to activate their metabolism and aid digestion.
Sautéing and Roasting: Use moderate amounts of olive oil for cooking. While EVOO is suitable for lower-heat cooking, less refined olive oils can be used for higher temperatures.

Comparison of Olive Oil Types

To highlight the difference in quality, here is a comparison table of various olive oil types.


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil (VOO)	Refined Olive Oil ('Pure' or 'Light')
Processing	Cold-pressed from fresh olives; no heat or chemicals.	Less processed than refined, but slightly more than EVOO.	Chemically refined and filtered to remove impurities and flavor.
Antioxidant Level	Highest; retains most polyphenols and antioxidants.	High; contains most of the olives' compounds, but not as many as EVOO.	Lowest; most polyphenols and antioxidants are lost during refining.
Flavor	Strong, robust, and fruity with peppery notes.	Milder flavor than EVOO.	Mildest flavor; almost flavorless.
Best Uses	Finishing oil, salad dressings, low-heat sautéing.	Sautéing, marinades, and general cooking.	High-heat cooking and baking where a neutral flavor is desired.
Price	Highest	Moderate	Lowest

Conclusion

For optimal health, most experts and dietary guidelines suggest a daily intake of 1 to 2 tablespoons of olive oil, preferably high-quality extra virgin olive oil, as part of a balanced diet. This intake can provide significant health benefits, including supporting heart health and reducing inflammation, thanks to its high concentration of monounsaturated fats and antioxidants. However, the exact amount can be adjusted based on individual needs and overall dietary fat consumption. By focusing on replacing less healthy fats with EVOO and using it in moderation, you can enjoy its advantages without excessive caloric intake. The key is consistent, mindful consumption as part of a varied, nutrient-dense diet. For specific dietary plans or health concerns, particularly if you have chronic conditions like diabetes or heart disease, consulting a healthcare professional is always the best approach to determine the right dosage for you.

Frequently Asked Questions

Yes, consuming as little as half a tablespoon of olive oil daily has been linked to a reduced risk of cardiovascular disease. However, some sources suggest one to two tablespoons for a more significant health impact, especially when using high-quality Extra Virgin Olive Oil.

Daily olive oil consumption, particularly high-quality EVOO, provides healthy monounsaturated fats and antioxidants that can benefit heart health, reduce inflammation, and potentially lower the risk of chronic diseases like type 2 diabetes and certain cancers.

Yes. While it is a healthy fat, olive oil is high in calories (approximately 120 per tablespoon). Excessive consumption can lead to weight gain. Some individuals may also experience digestive issues like diarrhea if they consume too much.

While drinking olive oil straight is an option, there is no scientific evidence that it provides more benefits than consuming it as part of your meals. Incorporating it into food can also enhance the absorption of other nutrients, like the antioxidants in tomatoes.

For daily consumption, Extra Virgin Olive Oil (EVOO) is the best choice. It is minimally processed and retains the highest levels of beneficial antioxidants and polyphenols compared to other types like refined or 'light' olive oils.

In the Mediterranean diet, olive oil is the primary source of added fat. A typical daily intake in this diet can range from 2 to 4 tablespoons, used for cooking, dressing salads, and dipping bread.

While some polyphenols and antioxidants in EVOO can degrade when exposed to high heat, a significant portion of its monounsaturated fats and some beneficial compounds remain intact. Using EVOO for dressings or drizzling is best for maximizing antioxidant intake, but it is still a healthy choice for sautéing or baking at moderate temperatures.