How Much Olive Oil Should I Drink Per Day? Demystifying Your Daily Intake

October 5, 2025 •

4 min read

According to research published in the New England Journal of Medicine, a Mediterranean diet supplemented with over four tablespoons of extra virgin olive oil per day significantly reduced the risk of major cardiovascular events. For those focusing on daily health, how much olive oil should I drink per day is a common question, with general recommendations typically ranging from one to four tablespoons.

Quick Summary

The ideal daily consumption of olive oil ranges from 1 to 4 tablespoons, with Extra Virgin Olive Oil (EVOO) offering the most health benefits due to its high antioxidant content. Instead of drinking it, it is more effective and enjoyable to incorporate olive oil into your daily meals. The optimal amount varies based on individual dietary needs and activity levels.

Key Points

Daily Intake: Experts generally recommend 1–4 tablespoons of olive oil per day, distributed throughout your meals, for optimal health benefits.
Extra Virgin is Best: Choose Extra Virgin Olive Oil (EVOO) for its rich antioxidant (polyphenols) and healthy fat (oleic acid) content, as it is the least processed.
Consume with Food: There is no scientific evidence that drinking olive oil straight is more beneficial than consuming it with food; incorporating it into meals is often more effective for nutrient absorption and appetite control.
Health Benefits: Regular consumption of olive oil, especially EVOO, is linked to improved heart health, reduced inflammation, and a lower risk of chronic diseases like type 2 diabetes and some cancers.
Mind the Calories: While a healthy fat, olive oil is high in calories, so consume it in moderation and consider replacing other fats in your diet to avoid weight gain.
Consult a Doctor: If you are on medication for diabetes or high blood pressure, consult your doctor before significantly increasing your olive oil intake, as it can affect these levels.

Understanding the Recommended Daily Intake

While many people focus on drinking a 'shot' of olive oil for its health benefits, evidence shows that incorporating it throughout your meals is just as, if not more, effective. The key is moderation and quality. Experts generally suggest a daily intake of 1 to 4 tablespoons, depending on your overall diet and health goals.

For General Health Maintenance: Consuming 1 to 2 tablespoons of extra virgin olive oil (EVOO) a day is often recommended to maintain a healthy balance of fats and antioxidants.
Following a Mediterranean Diet: Those on a Mediterranean diet, which is naturally rich in healthy fats, might consume between 2 to 4 tablespoons daily, distributed among various foods.
Targeting Specific Conditions: Some studies on conditions like high cholesterol or blood pressure have used higher daily doses, sometimes up to 4 tablespoons. However, it is crucial to consult a healthcare professional before using olive oil for specific medical purposes.

The Power of Extra Virgin Olive Oil (EVOO)

Not all olive oils are created equal. For maximum health benefits, extra virgin olive oil is the superior choice. EVOO is the least refined and is produced by cold-pressing, which preserves its beneficial compounds.

Rich in Healthy Monounsaturated Fats

EVOO's predominant fatty acid is oleic acid, a monounsaturated fat that makes up about 71% of its content. This type of fat helps to increase 'good' (HDL) cholesterol levels while lowering 'bad' (LDL) cholesterol. This mechanism helps reduce plaque buildup in arteries, providing significant cardiovascular protection.

Packed with Powerful Antioxidants

EVOO is loaded with powerful antioxidants, including polyphenols and Vitamin E. These compounds protect the body from oxidative stress caused by free radicals, which are harmful molecules linked to chronic diseases. The higher the polyphenol content, often indicated by a peppery or slightly bitter taste, the greater the health benefits.

Anti-Inflammatory Effects

Chronic inflammation is a leading cause of many chronic illnesses, including heart disease, cancer, and type 2 diabetes. EVOO contains oleocanthal, a potent anti-inflammatory compound that acts similarly to ibuprofen. This can significantly aid in reducing inflammation throughout the body.

Drinking vs. Consuming with Food: Why Integration is Better

While the trend of drinking olive oil shots exists, scientific evidence does not show it provides more benefits than simply using it with food. In fact, there are several reasons why integrating it into your diet is the better approach:

Enhanced Nutrient Absorption: Olive oil can increase the absorption of fat-soluble nutrients and antioxidants from other foods, such as those found in tomatoes and vegetables.
Improved Flavor: Using olive oil to dress salads, finish dishes, or dip bread enhances the flavor of your food, making a healthy diet more enjoyable.
Moderation and Calorie Control: Because olive oil is calorie-dense (approx. 120 calories per tablespoon), consuming large quantities straight can add unnecessary calories, potentially leading to weight gain. Incorporating it into meals helps control portion sizes naturally.

How to Incorporate Olive Oil into Your Daily Diet

Here are some practical and delicious ways to get your daily dose of olive oil:

As a Salad Dressing: Mix olive oil with balsamic vinegar, herbs, and mustard for a simple, homemade dressing.
For Roasting Vegetables: Toss your favorite vegetables with olive oil before roasting to create a healthy and flavorful side dish.
Drizzled Over Finished Dishes: Add a splash of EVOO to finished dishes like soups, roasted potatoes, eggs, or steamed vegetables for a burst of flavor.
Bread Dipping: Serve EVOO with a sprinkle of herbs and a splash of balsamic vinegar as a healthier alternative to butter.
In Place of Other Fats: Substitute olive oil for butter or other less healthy fats in baking or cooking applications.

Comparing Grades of Olive Oil


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil	Refined/Light Olive Oil
Processing	First cold-press; no chemicals or heat	Less refined than standard, but more than EVOO	Heated and treated with chemicals to remove defects
Polyphenol Content	Highest levels; rich in antioxidants	Moderate levels; contains some antioxidants	Lowest levels; most antioxidants stripped away
Flavor Profile	Robust, complex, fruity, and peppery	Milder flavor than EVOO	Mildest flavor, often almost flavorless
Best Use	Finishing dishes, dressings, dipping, low-heat cooking	Low to moderate heat cooking and sautéing	High-heat cooking, baking where neutral flavor is desired

Potential Risks and Considerations

While olive oil is overwhelmingly beneficial, it's not without potential risks, especially when consumed in large quantities.

Calorie Density and Weight Management

Olive oil is high in calories, and consuming more than your body needs can lead to weight gain. If you are adding olive oil to your diet, it's wise to replace other, less healthy fats rather than simply adding to your overall intake.

Digestive Issues

For some people, especially when consumed on an empty stomach or in large amounts, olive oil can cause digestive discomfort like diarrhea or acid reflux. Starting with a small amount and gauging your body's reaction is a good strategy.

Medication Interactions

Olive oil can lower both blood sugar and blood pressure. Individuals on medication for diabetes or high blood pressure should monitor their levels closely and consult a doctor before significantly increasing their olive oil intake.

Conclusion

While the specific question of how much olive oil should I drink per day has no single, definitive answer, health experts widely recommend incorporating 1 to 4 tablespoons of extra virgin olive oil into your regular, balanced diet. For most people, integrating this heart-healthy fat into cooking, dressings, and finishing dishes is the most effective and enjoyable way to benefit from its powerful antioxidants and anti-inflammatory properties. Remember to prioritize high-quality EVOO and to consume it in moderation as part of a healthy, varied diet, like the Mediterranean diet, to reap the most benefits. For more information on heart-healthy eating, consult reputable health organizations such as the American Heart Association.

Frequently Asked Questions

Adding olive oil to food is generally considered the best approach. There is no evidence that drinking it straight offers superior health benefits, and consuming it with other foods can even enhance the absorption of fat-soluble nutrients.

While all olive oils contain some healthy fats, Extra Virgin Olive Oil (EVOO) is the best choice. It is the least processed and contains the highest levels of beneficial antioxidants and polyphenols.

Drinking too much olive oil can lead to excessive calorie intake and potential weight gain. In some individuals, especially sensitive ones, it can also cause digestive discomfort such as diarrhea or nausea.

Used in moderation as a replacement for other less healthy fats, olive oil can support weight management as part of a balanced diet, such as the Mediterranean diet. However, due to its high calorie content, overconsumption can lead to weight gain.

Some anecdotal evidence suggests benefits like cleansing or aiding constipation, but scientific proof is lacking. For some people, consuming it on an empty stomach can cause gastrointestinal distress, such as acid reflux.

Extra Virgin Olive Oil can improve heart health by helping to lower 'bad' (LDL) cholesterol and blood pressure, while increasing 'good' (HDL) cholesterol. Its anti-inflammatory and antioxidant properties further protect the cardiovascular system.

Yes, EVOO can be used for cooking at low to moderate temperatures, such as sautéing and roasting. For high-heat cooking like deep-frying, more refined olive oils have a higher smoke point, though they lack many of EVOO's beneficial compounds.