Is 2 Tablespoons of Olive Oil a Day OK?

October 8, 2025 •

4 min read

According to the Dietary Guidelines for Americans, a healthy 2,000-calorie diet can include up to 27 grams of oil, which is just under two tablespoons. This makes you wonder if adding two tablespoons of olive oil a day is a healthy habit or if it could lead to potential pitfalls like weight gain. Incorporating this amount into your diet can offer significant health advantages, especially when it replaces less healthy fats like butter or margarine.

Quick Summary

Consuming around two tablespoons of extra virgin olive oil daily is generally considered healthy and may offer benefits like improved heart health, reduced inflammation, and better digestion. It is crucial to choose high-quality extra virgin olive oil and to moderate overall calorie intake, as this oil is calorie-dense. The benefits are maximized when it replaces saturated fats in a balanced diet.

Key Points

Heart Health: A daily intake of about two tablespoons of extra virgin olive oil can lower 'bad' cholesterol and raise 'good' cholesterol, reducing the risk of heart disease.
Anti-Inflammatory Properties: The powerful antioxidants in extra virgin olive oil, like oleocanthal, have potent anti-inflammatory effects that combat chronic inflammation.
Weight Management: Despite being calorie-dense, olive oil's healthy fats promote satiety, which can help manage appetite and prevent weight gain when used to replace other fats.
Gut and Digestive Health: Olive oil can support a healthy gut microbiome, improve digestion, and act as a mild laxative to prevent constipation.
Choose Extra Virgin: For the highest concentration of beneficial antioxidants and polyphenols, opt for high-quality extra virgin olive oil over refined varieties.
Incorporate into Meals: It is not necessary to drink olive oil straight; incorporating it into cooking, salad dressings, and as a finishing oil is just as effective and more palatable.
Moderation is Key: While healthy, olive oil is high in calories, so it is important to be mindful of your overall daily calorie intake to maintain a healthy weight.

Health Benefits of a Daily Olive Oil Intake

Research has shown that consuming around two tablespoons of extra virgin olive oil (EVOO) daily provides numerous health benefits. This is due to its rich composition of monounsaturated fatty acids (MUFAs), antioxidants, and polyphenols. These components work synergistically to support overall well-being and combat several chronic conditions.

Cardiovascular Health

One of the most well-documented benefits of olive oil is its positive effect on heart health. The monounsaturated fats found in EVOO can help lower levels of "bad" LDL cholesterol while increasing levels of "good" HDL cholesterol. Research indicates that regular consumption may reduce the risk of coronary heart disease and other cardiovascular events. The antioxidants protect against oxidative damage, which is a key contributor to plaque buildup in arteries. A study tracking over 90,000 adults found that consuming half a tablespoon or more of olive oil per day was associated with a 14% lower risk of cardiovascular disease compared to non-consumers.

Anti-inflammatory Effects

Chronic inflammation is a root cause of many diseases, including heart disease, type 2 diabetes, and arthritis. Olive oil contains powerful anti-inflammatory compounds, most notably oleocanthal, which has properties similar to the anti-inflammatory drug ibuprofen. Consistent intake can help reduce inflammation throughout the body.

Digestive and Gut Health

Adding olive oil to your diet can benefit your digestive system in several ways. It can act as a mild laxative, helping to relieve constipation. Additionally, the polyphenols found in olive oil may support a healthy gut microbiome by fostering the growth of beneficial gut bacteria. Some studies also suggest it can reduce the risk of certain gastrointestinal cancers.

Impact on Blood Sugar

Extra virgin olive oil has been shown to help regulate blood sugar levels. For individuals with or at risk of type 2 diabetes, incorporating olive oil into the diet can improve blood sugar control and reduce inflammation associated with the condition. This effect is particularly significant when olive oil replaces saturated or trans fats.

Weight Management and Satiety

Despite being high in calories, olive oil may assist with weight management. Its healthy fats contribute to a feeling of fullness and satiety, which can help control appetite and prevent overeating. This makes it a valuable component of a balanced, calorie-controlled diet, such as the Mediterranean diet, which has been associated with maintaining a healthy weight.

Important Considerations for Daily Olive Oil Consumption

While two tablespoons of olive oil a day is generally safe and beneficial for most people, moderation and quality are key. Here are some factors to consider.

Not All Olive Oil Is Created Equal

Not all olive oils offer the same nutritional profile. Extra virgin olive oil (EVOO) is minimally processed, which preserves its high concentration of antioxidants and polyphenols. Refined, 'light,' or 'pure' olive oils undergo more processing, stripping them of many beneficial compounds. For maximum health benefits, choose a high-quality EVOO with a high polyphenol content. The health claim approved by the FDA regarding heart benefits applies to all types, but the antioxidant levels vary significantly.

Calorie Density

Olive oil is calorie-dense, with one tablespoon containing approximately 120 calories. For individuals on a calorie-restricted diet, two tablespoons can contribute a substantial amount to their daily intake. It is essential to account for these calories to avoid unintentional weight gain. As with any dietary change, if you are concerned about your overall caloric intake, it is wise to consult a healthcare professional.

Method of Consumption

There is no scientific evidence to suggest that drinking olive oil straight provides any additional benefits over incorporating it into food. Drizzling it on salads, using it for roasting vegetables, or as a bread dip are all excellent ways to enjoy its flavor and health benefits. Some people even find that having it on an empty stomach can cause mild digestive issues.

Potential Side Effects

Though rare, some people may experience mild side effects, such as digestive issues or skin reactions. Excessive consumption, especially when not part of a balanced diet, could potentially cause bloating or diarrhea. Individuals with a history of allergic reactions to olives should exercise caution.

Olive Oil Comparison: EVOO vs. Refined Oil


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil ('Pure' or 'Light')
Processing	Cold-pressed from olives, minimal processing.	Processed with heat and chemicals to neutralize flaws.
Polyphenol Content	High; preserves powerful antioxidants.	Very low; most antioxidants are removed during processing.
Flavor	Distinct, fruity, and robust flavor profile.	Mild, neutral, and bland taste.
Smoke Point	Lower smoke point, best for low-to-medium heat cooking or finishing.	Higher smoke point, suitable for higher-heat cooking.
Health Benefits	Maximizes health benefits due to high antioxidant and MUFA content.	Offers basic MUFA benefits, but lacks potent anti-inflammatory effects.

How to Incorporate 2 Tablespoons Daily

To easily and deliciously consume two tablespoons of EVOO each day, consider these simple additions to your meals:

Salad Dressings: Whisk it with vinegar or lemon juice and herbs for a fresh, homemade dressing.
Drizzling: Use it as a finishing oil over cooked vegetables, pasta, or soups to enhance flavor and add nutrients.
Sautéing: Use it for low-to-medium heat cooking of vegetables and lean proteins.
Dipping: Combine it with herbs and spices for a healthy bread dip.
Smoothies: A small amount can be added to a smoothie for extra healthy fats.

Conclusion

For most people, is 2 tablespoons of olive oil a day ok? Yes, it is. When high-quality extra virgin olive oil is used to replace unhealthy fats, this daily intake can provide significant health benefits, including improved cardiovascular health, reduced inflammation, and better blood sugar control. However, it is essential to be mindful of its calorie content and to ensure the overall diet remains balanced. Always opt for high-quality extra virgin olive oil to maximize the antioxidant and anti-inflammatory properties. By incorporating it thoughtfully into your meals, you can enjoy the delicious flavor and robust health benefits that olive oil offers. For personalized dietary advice, it is always recommended to consult with a healthcare professional or a registered dietitian.

Frequently Asked Questions

There is no scientific evidence to suggest that drinking olive oil straight offers more health benefits than incorporating it into your meals. Both methods are effective for getting the healthy fats and antioxidants, so the best approach depends on personal preference and how it fits into your diet.

Like all fats, olive oil is calorie-dense. However, studies show that when used in moderation and as a replacement for unhealthy saturated fats, it does not contribute to weight gain. Its satiating effect can even aid in weight management by helping you feel full.

For maximum health benefits, it is best to consume high-quality extra virgin olive oil (EVOO). It is minimally processed and retains the highest levels of beneficial antioxidants and polyphenols compared to refined olive oils.

The recommended intake for heart health is typically around two tablespoons, based on FDA guidelines. While many cultures, particularly in the Mediterranean, consume more without issue, you should be mindful of the added calories to your overall diet. Consulting a dietitian is recommended if you plan to consume significantly more.

Research suggests that consuming extra virgin olive oil, especially varieties with high polyphenol content, can help lower blood pressure within a few weeks when part of a balanced diet. However, you should not stop taking any prescribed medication without consulting your doctor.

In excessive amounts, olive oil can potentially cause digestive discomfort, such as bloating or diarrhea, in some individuals. It is important to find a balance that works for your body and your dietary needs.

There are many simple ways to incorporate it daily. You can use it as a base for salad dressings, drizzle it over cooked vegetables or pasta, use it for sautéing at low to medium heat, or mix it into a bread dip with herbs.