How much olive should I take daily?

November 18, 2025 •

2 min read

Studies suggest that consuming at least 1/2 tablespoon of olive oil daily may reduce your risk of cardiovascular disease. Navigating how much olive should I take daily, whether as oil or whole fruit, is key to reaping its health rewards without overdoing it.

Quick Summary

The ideal daily olive intake, encompassing both oil and fruit, varies. A daily average of 1–2 tablespoons of olive oil or a small handful of whole olives is a healthy target, balancing beneficial fats and antioxidants with calories and sodium.

Key Points

Olive Oil Intake: Aim for 1 to 2 tablespoons of extra virgin olive oil daily to maximize benefits.
Whole Olive Portions: Stick to a small handful (around 5-10 olives) to manage calorie and sodium intake.
Heart Health: Daily olive consumption, especially EVOO, is proven to support cardiovascular health and reduce risk factors.
Rich in Antioxidants: Extra virgin olive oil is loaded with potent antioxidants and anti-inflammatory compounds like oleocanthal and polyphenols.
Moderation is Essential: Control portion sizes to avoid excessive calories from olive oil and high sodium from whole olives.

Understanding the Different Forms of Olives

Olive oil is a concentrated fat with monounsaturated fats and polyphenols, while whole olives offer fiber, vitamins, and minerals alongside fat.

Recommended Daily Intake for Olive Oil

Experts suggest 1 to 2 tablespoons (about 14-28 grams) of high-quality extra virgin olive oil (EVOO) daily. Some studies indicate that 1.5 to 2.2 tablespoons daily can lower heart disease risk. Olive oil is calorie-dense and should replace other less healthy fats.

Recommended Daily Intake for Whole Olives

Consume whole olives in moderation due to sodium content, aiming for about 5 to 10 olives or a small handful. Ten green olives can contain 620 mg of sodium, though rinsing can help. Whole olives provide dietary fiber.

Comparison Table: Olive Oil vs. Whole Olives


Feature	Extra Virgin Olive Oil (EVOO)	Whole Olives (Cured)
Primary Nutrients	High in Monounsaturated Fats (MUFAs)	MUFAs, Fiber, Vitamins A, E, and K
Polyphenol Content	High	Varies by processing; some are lost during heating
Sodium Content	Very low	High due to brine or salt curing
Caloric Density	High (120 kcal per tbsp)	Moderate (Approx. 50 kcal per 10 olives)
Culinary Use	Cooking, drizzling, salad dressings, finishing oil	Snacking, salads, toppings

Key Health Benefits of Daily Olive Consumption

Daily consumption offers numerous benefits:

Heart Health: MUFAs and antioxidants help lower LDL cholesterol and protect arteries.
Anti-inflammatory Effects: EVOO contains oleocanthal.
Rich in Antioxidants: Polyphenols fight oxidative stress.
Diabetes Prevention: Linked to lower risk of type 2 diabetes.
Improved Digestion: Healthy fats and fiber (in whole olives) aid digestion.

Potential Downsides and Considerations

Overconsumption can lead to weight gain or high sodium intake. Choose high-quality EVOO and store it properly.

Tips for Incorporating Olive Products Into Your Diet

Tips for daily use include creating salad dressings or drizzling EVOO over dishes. Use olive oil instead of saturated fats for cooking, enjoy whole olives as a snack, or use olive oil for homemade sauces. More tips can be found on {Link: theolivetap.com https://www.theolivetap.com/our-blog/how-to-consume-olive-oil-daily-for-better-health}.

Conclusion

Incorporating olives and EVOO daily is beneficial for health. Aim for 1–2 tablespoons of olive oil and a small handful of whole olives, being mindful of calories and sodium. Choose high-quality EVOO.

For more information, consult authoritative sources like {Link: Medical News Today https://www.medicalnewstoday.com/articles/266258}.

Frequently Asked Questions

Extra virgin olive oil offers more beneficial compounds like polyphenols and less sodium, making it generally better for maximizing health benefits. Whole olives provide fiber but are high in sodium, so eat them in moderation.

Excessive olive oil can lead to weight gain due to its calorie density. It might also cause a significant drop in blood pressure and digestive issues like diarrhea.

Yes, but you don't have to. Incorporating it into meals through dressings, cooking, or drizzling provides the same benefits, mainly from replacing less healthy fats.

Look for 'extra virgin olive oil' in dark bottles or tins with a recent harvest date. Certifications from reputable associations also indicate quality.

EVOO has a moderate smoke point suitable for most everyday cooking. For very high heat, other oils might be better, though EVOO retains more antioxidants than many alternatives after cooking.

Polyphenols are potent antioxidants and anti-inflammatory compounds. They protect cells, support heart and cognitive health, and contribute to EVOO's peppery taste.

One tablespoon contains about 120 calories. Account for this in your daily intake, especially for weight management, by replacing other fats with olive oil.