How much olive should I drink every day? A definitive guide

January 9, 2026 •

3 min read

According to the Food and Drug Administration (FDA), consuming about 1.5 tablespoons (22 grams) of high-oleic acid oils like olive oil daily may reduce the risk of coronary heart disease. This provides a specific guideline for incorporating this healthy fat into your diet for cardiovascular benefits.

Quick Summary

The recommended daily intake of olive oil is typically 1 to 2 tablespoons, ideally incorporated into meals. This provides heart-healthy fats, but consumption must be moderated due to its high calorie density.

Key Points

Daily Intake: Aim for 1 to 2 tablespoons of extra virgin olive oil per day for optimal health benefits.
Calorie Awareness: One tablespoon of olive oil contains about 120 calories, so moderation is essential to manage weight.
No Special Benefits to Drinking: There is no scientific evidence that drinking olive oil straight offers more benefits than using it in meals.
Choose Extra Virgin: Extra virgin olive oil is the least processed and contains the highest concentration of beneficial antioxidants and polyphenols.
Integrate with Meals: Adding olive oil to salads, roasted vegetables, or as a finishing oil maximizes nutrient absorption and flavor.
Potential Side Effects: Excessive consumption can cause digestive discomfort like diarrhea and bloating.

While some wellness trends promote drinking a shot of olive oil, research does not support that this offers greater health benefits than simply incorporating the oil into your food. In fact, consuming olive oil with other foods can increase the absorption of antioxidants, such as those found in tomatoes. For most people, a sensible approach involves adding 1 to 2 tablespoons of extra virgin olive oil to daily meals, replacing less healthy fats like butter or margarine.

The Recommended Daily Olive Oil Intake

For general health and especially for heart health, most experts and dietary guidelines suggest a moderate intake of olive oil. The FDA suggests 1.5 tablespoons (22g) daily, while others suggest 1 to 2 tablespoons per day is a good target. A 2020 study on U.S. adults found that consuming at least half a tablespoon of olive oil daily was linked to a 14% lower risk of heart disease. However, it is crucial to remember that olive oil is calorie-dense, with one tablespoon containing nearly 120 calories. Moderation is therefore essential to prevent unwanted weight gain.

Benefits of Incorporating Olive Oil

Adding a moderate amount of high-quality extra virgin olive oil (EVOO) to your diet can provide several science-backed health benefits:

Heart Health: The monounsaturated fats in EVOO can help lower levels of LDL (bad) cholesterol and increase HDL (good) cholesterol, improving overall cardiovascular function.
Antioxidant and Anti-inflammatory Properties: EVOO is rich in powerful antioxidants and anti-inflammatory compounds like oleocanthal and polyphenols, which help protect the body from damage caused by free radicals.
Digestive Aid: For those who experience occasional constipation, a small amount of olive oil may act as a mild laxative, lubricating the bowel and softening stools.
Improved Brain Function: Regular consumption has been linked to better cognitive function and a lower risk of cognitive decline.
Blood Sugar Management: Studies have shown that olive oil can help improve glycemic control, particularly for individuals with type 2 diabetes.

Risks of Excessive Olive Oil Intake

While beneficial in moderation, overconsumption of olive oil can lead to negative side effects. The primary concern is the high calorie count, which can lead to weight gain if not balanced within your overall diet. Additionally, excessive amounts can cause digestive discomfort, such as diarrhea, bloating, or stomach cramps.

Comparison: Extra Virgin vs. Refined Olive Oil

When choosing your olive oil, the quality matters significantly. Extra virgin olive oil is the superior choice for health benefits due to its minimal processing, which preserves more of the beneficial compounds.


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil
Processing	Cold-pressed; unrefined; no heat or chemicals used.	Processed with heat and chemicals to improve stability and remove defects.
Nutrients	High in antioxidants and polyphenols.	Lower in antioxidants and other beneficial compounds due to processing.
Taste	Strong, fruity, sometimes peppery flavor.	Mild and neutral taste.
Best Uses	Finishing oil, dressings, dipping bread, moderate heat cooking.	General cooking, high-heat frying and baking.
Health Benefits	Maximum benefits due to intact antioxidants.	Fewer benefits due to reduced nutrient content.

How to Incorporate Olive Oil into Your Daily Diet

There are numerous ways to enjoy olive oil's benefits without resorting to drinking it straight:

Salad Dressings: Whisk EVOO with vinegar, lemon juice, and herbs for a simple, homemade dressing.
Drizzling and Finishing: Drizzle high-quality EVOO over roasted vegetables, soups, pasta, or grilled fish for enhanced flavor.
Roasting and Sautéing: Use olive oil for roasting vegetables or sautéing meats and seafood at moderate temperatures.
Dips: Serve EVOO with a crusty bread and balsamic vinegar for a delicious and healthy appetizer.
Baking: Some cakes and baked goods can be made with olive oil instead of butter, adding a unique flavor.

Conclusion: Moderation is Key

Incorporating olive oil into your daily diet is a healthy choice, particularly when opting for extra virgin varieties. Consuming 1 to 2 tablespoons daily, as part of a balanced diet like the Mediterranean diet, can offer significant health benefits, including heart protection and reduced inflammation. However, it is a calorie-dense food, and consuming more than a moderate amount can lead to adverse effects. The key is moderation and integrating it mindfully into meals rather than consuming it in large quantities straight. Always replace other, less healthy fats with olive oil to get the most benefit without overdoing your calorie intake.

For more information on a healthy diet, consider exploring the principles of the Mediterranean diet, which heavily features olive oil, vegetables, and lean proteins, and is consistently ranked as one of the healthiest eating patterns. Mediterranean Diet: An Overview

Frequently Asked Questions

Adding olive oil to food is generally recommended over drinking it straight. This allows for better absorption of certain nutrients and helps manage the high calorie content as part of a balanced meal.

Daily olive oil intake is associated with improved heart health, reduced inflammation, and antioxidant protection. It may also aid in digestion and support cognitive function.

Drinking too much olive oil can lead to digestive issues like diarrhea and bloating. Due to its high calorie density, excessive consumption can also contribute to unwanted weight gain.

Extra virgin olive oil is considered the best type to consume for health. Its minimal processing preserves the highest levels of antioxidants and other beneficial compounds.

One tablespoon of olive oil contains approximately 119 to 120 calories, a fact that highlights the importance of moderation when adding it to your diet.

Yes, moderate amounts of olive oil can help with constipation. It acts as a mild laxative, lubricating the bowel and softening stools, and is often most effective when taken on an empty stomach.

While olive oil's healthy fats can increase satiety and support weight management as part of a balanced diet, drinking it alone is not a proven weight-loss solution. Its high calorie content requires mindful consumption.

Extra virgin olive oil has a moderate smoke point suitable for sautéing and roasting. For high-heat cooking, more refined oils or specially designated 'light' olive oils might be preferable, as high heat can degrade EVOO's flavor and nutrients.