Is a spoonful of olive oil good for you every morning? Understanding the Daily Ritual

October 7, 2025 •

4 min read

In Mediterranean countries, where life expectancy is often higher, olive oil is a cornerstone of the diet. The recent wellness trend of taking a daily shot has left many wondering: is a spoonful of olive oil good for you every morning? The answer is nuanced, depending heavily on the type of oil, your overall diet, and whether drinking it straight offers a proven advantage over simply incorporating it into your meals.

Quick Summary

A daily spoonful of olive oil provides beneficial monounsaturated fats and antioxidants, supporting heart and gut health. However, there is no conclusive scientific evidence that drinking it on an empty stomach is inherently better than consuming it with food, and moderation is crucial due to its high-calorie content.

Key Points

Quality is Key: For maximum health benefits, always choose high-quality, cold-pressed Extra Virgin Olive Oil (EVOO) over refined versions.
Timing Doesn't Matter: There is no scientific evidence proving that drinking olive oil on an empty stomach is more effective than consuming it with food.
Healthy Fats and Antioxidants: A spoonful of olive oil provides beneficial monounsaturated fats and antioxidants that combat inflammation and oxidative stress.
Moderation is Crucial: A single tablespoon of olive oil contains around 120 calories, so consuming it in moderation is important for weight management.
Cardiovascular Benefits: Consistently including olive oil in your diet can support heart health by helping to manage cholesterol levels and blood pressure.
Variety Over Ritual: The best approach is to integrate olive oil throughout your diet in various ways rather than relying on a single daily shot.

The Core Benefits of Olive Oil

Olive oil, particularly the extra virgin variety (EVOO), is a nutritional powerhouse praised for its numerous health benefits. These advantages are primarily attributed to its rich composition of monounsaturated fats and powerful antioxidants. Incorporating it into a balanced diet is a key aspect of the celebrated Mediterranean diet, which is linked to a lower risk of chronic diseases.

Rich in Healthy Monounsaturated Fats

The predominant fatty acid in olive oil is oleic acid, a monounsaturated fat that makes up a large portion of its content. These healthy fats play a vital role in regulating cholesterol levels by helping to lower "bad" low-density lipoprotein (LDL) and potentially raising "good" high-density lipoprotein (HDL). Replacing less healthy fats like butter or margarine with olive oil is a significant step toward improving cardiovascular health and reducing heart disease risk.

Packed with Powerful Antioxidants

High-quality EVOO is rich in biologically active antioxidants, such as polyphenols, including oleocanthal and oleuropein. These compounds are crucial for fighting oxidative stress caused by free radicals, which is a key driver of chronic diseases like cancer, Alzheimer's, and heart disease. The antioxidants in EVOO also help protect LDL cholesterol from oxidation, another important benefit for heart health.

Offers Strong Anti-inflammatory Properties

Chronic inflammation is a leading cause of many health problems. The powerful anti-inflammatory effects of EVOO are largely due to its high antioxidant content. The polyphenol oleocanthal has been shown to have similar anti-inflammatory properties to ibuprofen. Research also indicates that oleic acid can help reduce levels of inflammatory markers like C-reactive protein (CRP). This can be particularly beneficial for those with inflammatory conditions like rheumatoid arthritis.

Examining the Morning Ritual: Is It More Effective?

The practice of drinking a spoonful of olive oil every morning on an empty stomach has gained popularity, with proponents suggesting it enhances benefits like digestion and detoxification. While there's no harm in this practice for most people, scientific evidence does not show it is superior to incorporating olive oil into your food throughout the day. The benefits come from the oil's components, which are absorbed regardless of when or how they are consumed. Some individuals may even experience mild digestive discomfort from drinking oil on an empty stomach.

The Importance of Moderation and Quality

Regardless of consumption method, moderation is crucial, as olive oil is calorie-dense. A single tablespoon contains approximately 120 calories. Adding excessive amounts without adjusting your overall calorie intake could lead to weight gain. Furthermore, the type of olive oil matters greatly. To reap the most health benefits, choose cold-pressed Extra Virgin Olive Oil, as it retains the highest levels of beneficial antioxidants and polyphenols. Refined olive oil, in contrast, loses many of these compounds during processing.

Comparing Extra Virgin vs. Refined Olive Oil


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil
Processing	Cold-pressed; least processed, unrefined.	Processed with heat and chemicals.
Antioxidant Content	Highest polyphenol content.	Significantly lower antioxidant content.
Flavor & Aroma	Robust, fruity, and more pungent.	Milder, more neutral flavor.
Best Use	Drizzling, dressings, finishing, low-to-medium heat cooking.	High-heat cooking and frying.

Ways to Incorporate Olive Oil into Your Diet

Instead of focusing on a specific ritual like drinking a straight shot, a more balanced and sustainable approach is to integrate olive oil throughout your day. This not only makes it a more enjoyable experience but ensures you receive its health benefits as part of a well-rounded diet.

Here are some simple and delicious ways to add olive oil:

For Salads: Use it as the base for a homemade vinaigrette with vinegar or lemon juice.
As a Finishing Oil: Drizzle high-quality EVOO over finished dishes like roasted vegetables, pasta, or soups to enhance flavor and nutrient content.
With Breakfast: Incorporate a spoonful into your morning smoothie or drizzle it over avocado toast.
In Cooking: Use it to sauté vegetables or as a replacement for butter in many recipes. Extra virgin olive oil is surprisingly stable at moderate cooking temperatures.
As a Dip: Enjoy it with a fresh, crusty whole-grain bread instead of butter.

Conclusion: A Daily Ritual, But Not a Magic Bullet

While the wellness trend of taking a daily shot of olive oil is popular, the science indicates that the timing or method of consumption is less important than consistency and quality. A spoonful of high-quality, extra virgin olive oil is undeniably good for you, but it's not a magic cure-all. The powerful antioxidants and healthy fats work best when consumed as part of an overall balanced, healthy dietary pattern like the Mediterranean diet. The benefits are realized whether it's drunk straight in the morning or savored throughout the day in your favorite foods. Ultimately, incorporating moderate amounts of quality extra virgin olive oil into your daily routine is a fantastic strategy for long-term health and well-being.

For more detailed information on olive oil and heart health, consult the resource from the Yale School of Medicine.

Frequently Asked Questions

Yes, it is generally safe to drink olive oil straight in small amounts. For most people, consuming one to two tablespoons per day is a recommended and safe intake. However, some people might experience mild digestive issues like stomach discomfort.

While olive oil is calorie-dense, its healthy fats can promote a feeling of fullness, which may help manage cravings and reduce overall calorie intake. However, it is essential to consume it in moderation as part of a balanced diet to avoid excessive calorie consumption.

Extra virgin olive oil is the least processed and highest quality, retaining the most antioxidants and flavor. Regular olive oil is a blend of refined and virgin olive oil, which loses more nutrients and has a milder flavor during processing.

Yes, you can cook with extra virgin olive oil. Contrary to a common myth, EVOO is stable under moderate heat, making it suitable for sautéing, baking, and roasting. For maximum flavor and antioxidant preservation, it is often best used as a finishing oil.

Yes, consuming large or excessive amounts of olive oil can act as a mild laxative and lead to digestive issues, including diarrhea. Moderation is key to avoiding this side effect.

Most health experts recommend consuming about one to two tablespoons of extra virgin olive oil per day as part of a healthy diet. This amount provides numerous health benefits without significantly increasing your calorie intake.

Olive oil does not expire like milk, but it can go rancid over time, losing its flavor and beneficial properties. Proper storage in a cool, dark place and using it within one to two years of the harvest date will help maintain its quality.