Is it safe to add olive oil to smoothies? The full guide

December 19, 2025 •

4 min read

Over 75% of the fat in extra virgin olive oil is monounsaturated, a heart-healthy fat that can be beneficial when added to your diet. Blending olive oil into smoothies is a popular method for incorporating this nutrient-dense oil, but many people question its safety and effectiveness. This comprehensive guide details everything you need to know about combining olive oil and smoothies, from health advantages to potential downsides.

Quick Summary

Adding olive oil to smoothies is generally safe and offers health benefits like enhanced nutrient absorption, improved heart health, and increased satiety. When consumed in moderation, it provides healthy fats and antioxidants. Potential downsides are minimal, primarily concerning excess calories and digestive upset. Proper dosage and choosing quality extra virgin olive oil are key.

Key Points

Is it safe?: Yes, adding olive oil to smoothies is safe for most individuals, especially when using high-quality extra virgin olive oil in moderation.
Enhanced Absorption: The healthy fats in olive oil aid in the absorption of fat-soluble vitamins (A, D, E, and K) from your smoothie's ingredients.
Heart Health: The monounsaturated fats in olive oil contribute to better heart health by helping to manage cholesterol levels.
Antioxidant Power: EVOO provides a dose of beneficial antioxidants that help reduce inflammation and protect against oxidative stress.
Better Satiety: Adding fat to your smoothie can help you feel full longer, which is useful for weight management and controlling cravings.
Moderation is Key: Due to its high calorie density, limit your intake to one or two tablespoons to avoid excessive calorie consumption.
Flavor Considerations: The distinct flavor of olive oil can be masked by strong fruit or vegetable flavors, and it adds a pleasant, velvety texture.

Is Adding Olive Oil to Smoothies Safe and Beneficial?

Yes, adding olive oil to smoothies is safe for most people and can provide several health benefits when done correctly. Extra virgin olive oil (EVOO) is a staple of the Mediterranean diet and is praised for its high monounsaturated fat content, antioxidants, and anti-inflammatory properties. When integrated into a balanced smoothie recipe, it can be an excellent way to boost your daily intake of healthy fats. The key is moderation, as olive oil is calorie-dense, and excessive consumption could lead to unwanted weight gain.

The Health Benefits of Blending Olive Oil into Smoothies

Incorporating a tablespoon or two of high-quality EVOO into your morning blend can deliver a variety of nutritional perks. These benefits extend beyond just getting healthy fats and include enhanced absorption of other nutrients in your smoothie.

Increased Nutrient Absorption: Many vitamins, such as A, D, E, and K, are fat-soluble, meaning they require fat to be properly absorbed by the body. A smoothie rich in fruits and vegetables can be supercharged with a little olive oil to ensure you get the most out of your blend's nutrients.
Heart Health Support: The high concentration of monounsaturated fats in olive oil, particularly oleic acid, can help lower LDL (bad) cholesterol levels while maintaining HDL (good) cholesterol, promoting overall cardiovascular health.
Antioxidant and Anti-inflammatory Boost: EVOO is packed with antioxidants like polyphenols, which fight free radicals and reduce inflammation throughout the body. This can contribute to a lower risk of chronic diseases over time.
Improved Satiety: The healthy fats in olive oil can help you feel fuller for longer, which can be beneficial for managing weight. Adding it to a smoothie can turn a light refreshment into a more substantial, satisfying meal replacement.
Velvety Texture: Beyond its health properties, olive oil can add a luxurious, velvety-smooth texture to your smoothie, masking any potential gritty mouthfeel from ingredients like leafy greens.

How to Choose and Add Olive Oil to Your Smoothies

Choosing the right type of olive oil is crucial for both taste and maximum health benefits. Extra virgin olive oil is the best choice because it is minimally processed, preserving its antioxidants and robust flavor. Here are some tips for integrating it seamlessly:

Start Small: Begin with a small amount, like one teaspoon, to get accustomed to the flavor. You can increase to up to one or two tablespoons as you prefer.
Blend with Strong Flavors: To mask the peppery or grassy notes of EVOO, pair it with strong-flavored ingredients. Green smoothies with spinach, mint, and tropical fruits like mango or pineapple work well. Berry-based smoothies are also a great option.
Combine with Other Ingredients: Blend the olive oil along with other liquids and softer ingredients first to ensure it's fully emulsified before adding denser items or ice.
Use in Specific Recipes: Experiment with recipes that complement olive oil's flavor profile. A berry smoothie with lemon or a green smoothie with herbs like basil can be delicious combinations.

Table: Olive Oil vs. Other Smoothie Fats


Feature	Extra Virgin Olive Oil (EVOO)	Avocado	Coconut Oil	Flaxseed Oil
Healthy Fats	High in monounsaturated fat (MUFA).	High in MUFA, fiber, and potassium.	High in saturated fat; contains medium-chain triglycerides (MCTs).	High in omega-3 fatty acids; sensitive to heat.
Antioxidants	Excellent source of polyphenols and Vitamin E.	Contains antioxidants like lutein and zeaxanthin.	Limited antioxidant profile compared to EVOO.	Good source of lignans, which are antioxidants.
Flavor	Peppery, grassy, or fruity notes that can complement sweet or savory flavors.	Creamy, mild, and nutty. Blends well without overpowering other tastes.	Distinct tropical or coconut flavor; can be strong.	Mild, slightly nutty. Best for masking.
Texture	Adds a silky, smooth texture.	Creates a thick, creamy consistency.	Solidifies when cold, can make smoothies less smooth.	Does not significantly alter texture.
Best For...	Mediterranean-inspired, green, or fruity smoothies where the flavor is complementary.	Almost all smoothies for maximum creaminess and nutritional density.	Use in moderation; good for those seeking a tropical flavor profile.	Adding a high dose of omega-3s without changing flavor or texture.

Potential Risks and Side Effects of Adding Olive Oil to Smoothies

While generally safe, there are some potential downsides to be aware of, primarily related to overconsumption.

High Calorie Density: Olive oil is calorie-dense, with about 120 calories per tablespoon. If you are not mindful of your intake, adding several tablespoons daily could lead to unwanted weight gain, especially if not accounted for in your overall caloric budget.
Digestive Issues: Consuming large amounts of any oil, including olive oil, can cause digestive upset for some individuals. Excessive intake could lead to diarrhea or other minor gastrointestinal discomfort. Sticking to the recommended one to two tablespoons can prevent this.
Flavor Profile: The flavor of EVOO can be an acquired taste in a sweet smoothie. The peppery, bitter, or grassy notes might clash with certain fruit combinations if not selected carefully. Choosing a milder-flavored EVOO can help mitigate this.

The Takeaway

Adding a moderate amount of high-quality extra virgin olive oil to your smoothies is a safe and beneficial practice. It can improve the nutritional profile of your drink by enhancing the absorption of fat-soluble vitamins and providing heart-healthy fats and antioxidants. Pay attention to the quality of the olive oil and the amount you add to reap the rewards without compromising your overall dietary goals. As with any dietary change, listen to your body and adjust accordingly.

Conclusion

To conclude, incorporating a small, measured amount of extra virgin olive oil into your smoothies is a healthy and safe dietary practice. It offers a multitude of benefits, including supporting heart health, providing a potent dose of antioxidants, and improving satiety. By being mindful of the portion size and selecting a high-quality product, you can enjoy a smoother, more nutrient-dense smoothie. While it is calorie-dense, the advantages for overall health often outweigh the caloric impact, making it an excellent addition to a balanced and varied diet.

Frequently Asked Questions

The flavor of olive oil can be peppery or grassy, but it can be masked by other ingredients in a smoothie. Pairing it with strong flavors like berries, citrus, or mint can balance its taste. Using a high-quality, fresh extra virgin olive oil is also important for the best flavor.

For most people, one to two tablespoons of olive oil is an appropriate amount to add to a smoothie. This provides a good dose of healthy fats without adding an excessive amount of calories.

Both can be beneficial, but they have different fat profiles. Olive oil is rich in heart-healthy monounsaturated fats, while coconut oil is high in saturated fats, which can raise LDL cholesterol. The best choice depends on your specific health goals and flavor preference.

Extra virgin olive oil (EVOO) is the best choice for smoothies. It is minimally processed, retaining the highest level of antioxidants and beneficial compounds. Other olive oils are more processed and lack the same nutritional density.

Olive oil is calorie-dense, with about 120 calories per tablespoon. As long as you consume it in moderation and account for the calories in your daily intake, it will not necessarily cause weight gain. Excessive amounts, however, could lead to a caloric surplus.

Olive oil pairs well with green smoothies containing spinach, kale, and mild fruits like banana or pear. Berry smoothies with citrus notes also complement olive oil's flavor nicely. The key is to balance the oil's robust flavor with other ingredients.

Yes, some infused olive oils, such as those with fruit or herb flavors, can be a great addition. For example, a blackberry-infused olive oil can work wonderfully in a berry smoothie. Just be sure to choose high-quality infusions that complement your other ingredients.