Is 3 tablespoons of olive oil per day too much?

October 14, 2025 •

4 min read

According to a long-term Harvard study involving over 121,000 people, an increased intake of olive oil was inversely associated with weight gain, while other added fats led to weight gain. This provides compelling evidence to answer the question: is 3 tablespoons of olive oil per day too much? The answer depends on your overall dietary pattern and caloric needs.

Quick Summary

The healthfulness of consuming 3 tablespoons of olive oil daily hinges on your total caloric intake and diet quality. This amount is common in Mediterranean diets and can be beneficial for heart health and weight management, but excessive consumption can lead to weight gain due to its high calorie content. Individual factors and diet composition are key determinants.

Key Points

Three tablespoons is generally not too much: This amount is consistent with consumption levels in the heart-healthy Mediterranean diet and is associated with significant health benefits.
High calories require mindfulness: At roughly 120 calories per tablespoon, 3 tablespoons add around 360 calories daily, which can cause weight gain if not balanced within your total caloric intake.
Fat quality over quantity is key: Research shows that substituting unhealthy fats like butter or margarine with olive oil is associated with less weight gain and better health outcomes.
Moderation prevents side effects: Excessive consumption can lead to gastrointestinal issues, like diarrhea or bloating, in some individuals.
Opt for high-quality EVOO: Extra Virgin Olive Oil (EVOO) contains the highest concentration of beneficial antioxidants and polyphenols, providing more health benefits than refined olive oil.
Context is crucial for dosage: The right amount of olive oil for you depends on your age, sex, activity level, and overall diet, not just the number of tablespoons.

The nutritional powerhouse: Extra Virgin Olive Oil

Extra Virgin Olive Oil (EVOO) is a staple of the Mediterranean diet, renowned for its nutritional density and numerous health benefits. Unlike many other fats, EVOO is rich in monounsaturated fats (primarily oleic acid) and potent antioxidants, including polyphenols. These compounds are responsible for many of its anti-inflammatory and cardio-protective effects. However, as with any energy-dense food, moderation is key.

The case for 3 tablespoons daily

For many, consuming around three tablespoons of extra virgin olive oil per day is not excessive and is, in fact, a beneficial component of a healthy diet, particularly one modeled after the Mediterranean style. A large-scale American study found that participants with higher olive oil intake showed a 14% lower risk of cardiovascular disease (CVD) and 18% lower risk of coronary heart disease (CHD). Furthermore, a long-term clinical trial known as PREDIMED saw participants on a Mediterranean diet supplemented with extra virgin olive oil consume up to 4-5 tablespoons per day and experience a significantly reduced risk of major cardiovascular events.

Some research suggests that the weight management benefits of olive oil come into play at this level of intake. One study of breast cancer survivors found that an olive-oil-based diet, including three tablespoons of EVOO per day, resulted in twice the weight loss of a low-fat diet. This is largely due to olive oil's high healthy fat content promoting satiety and making meals more satisfying, which can help regulate appetite and reduce overall calorie consumption.

Potential Benefits of Moderate Olive Oil Intake:

Improved Heart Health: The monounsaturated fats in EVOO can help lower 'bad' LDL cholesterol while increasing 'good' HDL cholesterol, reducing the risk of heart disease.
Strong Antioxidant Effects: High levels of antioxidants protect the body from oxidative damage caused by free radicals, a key driver of chronic disease.
Reduced Inflammation: Bioactive compounds like oleocanthal possess strong anti-inflammatory properties, with an effect similar to that of ibuprofen.
Better Weight Management: When replacing less healthy fats, olive oil's satiety-promoting effects can aid in weight control.
Brain and Cognitive Support: Consistent consumption has been linked with a lower risk of neurodegenerative diseases and better cognitive function.

The risks of overconsumption

While three tablespoons can be a healthy intake for many, it's crucial to consider the context of your entire diet. A single tablespoon contains approximately 120 calories, meaning three tablespoons add about 360 calories to your daily intake. If this amount is not balanced by a reduction in calories from other sources, it could lead to weight gain over time. For someone with a 2,000-calorie daily budget, 360 calories represents a significant portion of their allowance. This is particularly relevant for those who are sedentary or attempting to lose weight.

Excessive olive oil consumption can also lead to gastrointestinal issues, such as diarrhea, bloating, or stomach upset, particularly for individuals with sensitive digestive systems. This is because oil is a heavy, energy-dense substance that can be difficult for the body to process in large quantities at once. Additionally, over-reliance on olive oil for fat intake without incorporating a variety of other nutrient-rich sources can lead to an imbalance in essential fatty acids.

Olive oil vs. other added fats: A comparison


Feature	Extra Virgin Olive Oil	Other Vegetable Oils (e.g., Canola, Corn)	Butter/Margarine
Primary Fat Type	Monounsaturated	Polyunsaturated	Saturated/Trans Fats
Antioxidants	Rich in polyphenols, vitamins E and K	Fewer antioxidants after refining	Very few natural antioxidants
Health Impact	Associated with improved heart health, reduced inflammation	Neutral or less beneficial impact on some health markers	Associated with higher LDL cholesterol and increased weight gain
Weight Management	Linked to less weight gain when replacing less healthy fats	May contribute to weight gain	Strongly associated with weight gain
Best Use	Drizzling, salad dressings, low-to-medium heat cooking	High-heat cooking (refined)	Baking, spreads (consume sparingly)

How to incorporate olive oil responsibly

To reap the benefits without the drawbacks, focus on using olive oil as a replacement for less healthy fats, rather than simply adding it to your diet. A good guideline is to consume 1–4 tablespoons per day, tailoring the amount to your overall dietary and caloric needs. A plant-forward approach, like the Mediterranean diet, provides a healthy framework for this.

Use as a salad dressing: Combine EVOO with vinegar, lemon juice, and herbs.
Drizzle over dishes: Finish roasted vegetables, pasta, or soups with a splash of olive oil.
Low-to-medium heat cooking: Sauté vegetables or use in marinades.
Measure your portions: Be mindful of the calorie density, especially if you are managing your weight.

Conclusion

For most healthy adults, consuming three tablespoons of extra virgin olive oil per day is not excessive and aligns with a healthy dietary pattern, such as the Mediterranean diet. Studies show it provides substantial health benefits for cardiovascular health and weight management, particularly when used to replace less healthy fats like butter or margarine. However, the calorie-dense nature of olive oil means it must be consumed mindfully and as part of an overall balanced diet to avoid potential weight gain. Quality matters, so opt for high-quality extra virgin olive oil to maximize the intake of beneficial antioxidants and other compounds. In short, rather than asking if 3 tablespoons is too much, consider if your overall nutritional approach is balanced and supportive of your health goals.

Note: Before making significant dietary changes, especially if you have underlying health conditions, it is best to consult with a healthcare professional or registered dietitian for personalized advice.

Frequently Asked Questions

Yes, for most healthy adults, consuming 3 tablespoons of extra virgin olive oil as part of a balanced diet is good for you. This amount has been linked to numerous health benefits, including improved cardiovascular health, reduced inflammation, and better weight management when used as a substitute for less healthy fats.

Consuming 3 tablespoons of olive oil will not necessarily cause weight gain. It contains approximately 360 calories, but studies show that when it replaces other less healthy fats, it can aid in weight management and reduce overall body fat. The key is to manage your total daily calorie intake.

Excessive consumption of olive oil can lead to potential side effects. The high-fat content can cause digestive issues like bloating, stomach upset, or diarrhea. Due to its high calorie density, overindulgence without accounting for the calories can lead to weight gain.

Yes, Extra Virgin Olive Oil (EVOO) is generally considered superior due to its minimal processing. This retains a higher concentration of beneficial antioxidants, polyphenols, and healthy fats compared to refined or 'light' olive oils, which lose these nutrients during processing.

While it is safe to drink olive oil, there is no scientific evidence suggesting that drinking it offers more health benefits than incorporating it into your food. Most studies confirming health benefits are based on its regular inclusion as part of a balanced diet, such as the Mediterranean diet.

Easy ways to use olive oil daily include drizzling it over salads, roasted vegetables, or pasta. You can also use it for low-to-medium heat sautéing, mix it into marinades, or use it as a substitute for butter on whole-grain bread.

Yes, consuming olive oil with other foods, particularly vegetables rich in certain antioxidants like carotenoids (found in tomatoes, carrots), can enhance the absorption of those nutrients. This makes it a smart and flavorful addition to meals rather than consuming it alone.