Is 3 tablespoons of olive oil a day too much? A look at the science

October 28, 2025 •

4 min read

A 28-year study involving over 90,000 participants found that those who regularly include olive oil in their diet have a lower risk of heart disease. With such compelling data, many people ask: Is 3 tablespoons of olive oil a day too much? The answer depends on several factors, including your overall diet and health goals.

Quick Summary

For most people, 3 tablespoons of extra virgin olive oil per day is beneficial when part of a healthy diet, particularly a Mediterranean-style one. Total caloric intake must be monitored to avoid weight gain.

Key Points

Daily Intake Varies: Most health organizations and diet patterns like the Mediterranean diet suggest a daily intake of 2-4 tablespoons of olive oil, making 3 tablespoons generally acceptable.
EVOO is Best: Extra Virgin Olive Oil (EVOO) contains the highest levels of beneficial antioxidants, and is the best choice for maximizing health benefits.
Calories Count: Three tablespoons of olive oil add approximately 360 calories to your daily intake, so it should be balanced against your overall fat and calorie consumption to prevent weight gain.
Focus on Heart Health: A moderate, daily intake of olive oil, rich in monounsaturated fats and polyphenols, is proven to support cardiovascular health and reduce risk of heart disease.
Context is Key: Olive oil should be used to replace less healthy fats, not just added to your existing diet. Its impact depends on your overall eating pattern.
Listen to Your Body: For some, high fat intake can cause mild nausea or digestive issues, so pay attention to how your body responds.

Understanding Olive Oil and Your Daily Fat Intake

Olive oil, especially extra virgin olive oil (EVOO), is a cornerstone of the health-promoting Mediterranean diet. It is celebrated for its monounsaturated fat content and high levels of antioxidants known as polyphenols. A single tablespoon of olive oil contains roughly 120 calories and 14 grams of fat. Therefore, 3 tablespoons equate to about 360 calories and 42 grams of fat, a significant portion of the recommended daily fat intake for many people. The key is not to view olive oil in isolation but to consider it as part of your total daily caloric and fat budget.

Expert Recommendations and Context

While there are no universal strict rules, many health experts and organizations provide guidance based on dietary patterns proven to be healthy. The Mediterranean diet, for example, typically includes 2 to 4 tablespoons (30–60 ml) of olive oil daily.

For women, some health organizations suggest around three tablespoons (about 40 ml) per day, while for men, it might be four to five tablespoons (around 65 ml).
The 2020-2025 Dietary Guidelines for Americans recommend around two tablespoons of added oils per day for a 2,000-calorie diet, which provides a general framework.
However, these are not absolute limits and depend on your overall dietary context. For instance, if you are replacing less healthy fats (like saturated fats from butter or lard) with olive oil, a higher intake can be beneficial.

Health Benefits of a Moderate Olive Oil Intake

Consuming olive oil in moderation as part of a balanced diet is associated with numerous health advantages. These benefits come primarily from the high content of monounsaturated fatty acids (MUFAs) and antioxidants, especially in EVOO.

Cardiovascular Health: MUFAs help increase levels of “good” HDL cholesterol and decrease “bad” LDL cholesterol. Studies, including one cited in the PREDIMED trial, showed that supplementing a Mediterranean diet with about 4 tablespoons of EVOO daily significantly reduced the risk of cardiovascular events.
Anti-inflammatory Effects: Polyphenols in olive oil have strong anti-inflammatory properties, which can help protect the body against chronic diseases.
Cognitive Function: Research suggests that olive oil's antioxidants and healthy fats may help protect against cognitive decline and neurodegenerative diseases.
Blood Sugar Control: Regular consumption of olive oil has been linked to improved glycemic control.

Caloric Considerations and Weight Management

Despite its benefits, olive oil is high in calories. Consuming an extra 3 tablespoons per day without adjusting other fat or calorie sources can lead to weight gain. The key is to use it as a replacement for other less healthy fats rather than adding it on top of your existing diet.

Key considerations for fitting olive oil into your diet:

Prioritize EVOO: Extra virgin olive oil is less processed and contains the highest concentration of beneficial compounds.
Listen to your body: Excessive oil can cause nausea or digestive upset in some individuals.
Balance with other foods: Ensure your diet is rich in fruits, vegetables, whole grains, and lean proteins, as olive oil is just one component of a healthy lifestyle.

Comparison of Different Olive Oils

Not all olive oils are created equal. The level of processing directly impacts the concentration of beneficial compounds like polyphenols.


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil (VOO)	Refined Olive Oil (Pure/Light)
Processing	Cold-pressed, no chemicals. Least processed.	Slightly more processed than EVOO.	Chemically refined, filtered, and heated.
Polyphenols	High percentage. Rich in antioxidants.	Moderate level, less than EVOO.	Very low or absent due to processing.
Flavor	Strong, distinct, fruity flavor.	Milder flavor than EVOO.	Mildest flavor, can be nearly flavorless.
Use	Best for dressings, drizzling, low-heat cooking.	Suitable for light sautéing.	Good for high-heat cooking and baking.

How to Incorporate Olive Oil Healthily

Use it as a base for salad dressings by mixing with vinegar and herbs.
Drizzle it over roasted vegetables for added flavor and healthy fats.
Use it in marinades for meats and fish.
Dip whole-grain bread in olive oil instead of spreading butter.
Sauté vegetables or other foods with olive oil instead of using butter or other processed oils.

Conclusion: Moderation and Context are Key

For most healthy adults following a balanced diet like the Mediterranean one, consuming 3 tablespoons of extra virgin olive oil daily is not excessive and is associated with significant health benefits. The primary consideration is that these calories and fats fit within your overall nutritional needs. By substituting less healthy fats and balancing your diet with plenty of fruits and vegetables, this amount can be a healthy and flavorful addition to your meals. As with any food, moderation and context are crucial for reaping the rewards without any negative impacts. For further dietary advice, refer to the official Dietary Guidelines for Americans from the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, which offers comprehensive information on healthy eating patterns.

Outbound Link Example: For comprehensive information on dietary recommendations, see the Dietary Guidelines for Americans.

Frequently Asked Questions

Yes, drinking a tablespoon of olive oil a day is considered safe and beneficial for most people. Many health benefits are observed even at lower dosages, but it's important to do so as part of a healthy, balanced diet.

Olive oil is calorie-dense, so it doesn't directly cause weight loss. However, it can aid in weight management by providing satiety and replacing less healthy fats in a diet, particularly the Mediterranean diet, which is effective for weight control.

While generally safe, consuming excessive amounts of olive oil, like any food high in fat, can potentially lead to weight gain due to its high calorie content. Some individuals may also experience mild digestive issues or nausea.

It is best to use extra virgin olive oil (EVOO) for low-heat cooking or as a finishing oil to preserve its flavor and nutritional compounds. For high-heat cooking, a more refined olive oil is a better choice due to its higher smoke point.

For maximum health benefits, choose extra virgin olive oil (EVOO). It is the least processed type and retains the highest amount of antioxidants and polyphenols. Other olive oils are more refined and have fewer beneficial compounds.

Yes, some health organizations suggest differing amounts based on caloric needs. For example, some recommend around three tablespoons for women and four to five tablespoons for men, within the context of a balanced diet.

While other plant-based oils contain healthy fats, extra virgin olive oil has the highest levels of monounsaturated fatty acids (MUFAs) and unique antioxidant compounds. Therefore, its specific health benefits, particularly for cardiovascular health, may be superior to other common plant oils.