Understanding How much olive oil is in a capsule? A Guide to Olive Oil Supplements

October 18, 2025 •

3 min read

While a teaspoon of liquid extra virgin olive oil contains approximately 4.5 grams, a standard olive oil capsule typically provides around 1,000 mg, or 1 gram. This significant difference in quantity is a key factor when considering olive oil supplements versus the liquid form, impacting everything from cost to potential health benefits.

Quick Summary

Olive oil capsules generally contain 1,000 mg (1 gram) of oil, far less than a standard tablespoon of liquid EVOO. This impacts dosage and cost, though capsules offer convenience and specific benefits for a balanced diet.

Key Points

Standard Capsule Size: Most olive oil capsules contain 1,000 mg (1 gram) of oil, though concentrations can vary.
Significant Dosage Difference: A single tablespoon of liquid olive oil is equivalent to approximately 13 to 14 standard capsules, highlighting the disparity in dosage.
Convenience vs. Concentration: Capsules offer convenience and portability, but high-quality liquid extra virgin olive oil typically provides a higher concentration of beneficial polyphenols.
Supplements Complement, Not Replace: Olive oil supplements are best used to complement your diet, as achieving the recommended intake solely through capsules is costly and impractical.
Focus on Quality: When choosing a supplement, look for products that specify extra virgin olive oil and carry third-party quality certifications.
Consider Digestive Impact: While generally safe, some people may experience mild digestive side effects, such as bloating, when taking olive oil capsules.

The Appeal of Olive Oil Supplements

Olive oil is a cornerstone of the Mediterranean diet, known for its heart-healthy monounsaturated fats and powerful antioxidants. While many incorporate liquid olive oil into their meals, capsules offer a convenient alternative for those who dislike the taste, need consistent dosing, or desire portability. A key question for potential users is exactly how much olive oil is in a capsule?

Decoding Olive Oil Capsule Concentrations

Most olive oil capsules contain a standard dose of 1,000 milligrams (mg), or 1 gram, of olive oil per softgel. Some variations exist, and checking the product label is essential, especially as some products combine olive oil with other ingredients. The 1,000 mg dose provides a convenient, pre-measured amount.

The Capsule vs. The Spoonful: Understanding the Difference

There's a significant difference in volume between capsule and liquid forms. A tablespoon of liquid olive oil contains about 13.5 grams of fat. Therefore, it would take roughly 13 to 14 standard 1-gram capsules to equal one tablespoon of liquid oil. Since recommended daily intake often ranges from 1 to 4 tablespoons, relying solely on capsules is impractical and less cost-effective. Supplements are typically meant to complement, not replace, dietary liquid olive oil.

Health Benefits of Olive Oil

Olive oil offers numerous health benefits due to its beneficial compounds, including:

Monounsaturated Fats: Such as oleic acid, which are linked to reduced inflammation and improved cholesterol levels.
Antioxidants: Extra virgin olive oil is rich in polyphenols that combat oxidative stress and may help prevent chronic diseases.
Anti-inflammatory Properties: Oleocanthal is an antioxidant with effects comparable to ibuprofen.
Heart Health: Regular consumption is linked to a reduced risk of cardiovascular disease by helping manage cholesterol levels.
Other Benefits: Potential benefits extend to brain health, blood sugar, and digestion.

Comparing Olive Oil Forms: Liquid vs. Capsules


Feature	Liquid Extra Virgin Olive Oil (EVOO)	Olive Oil Capsules
Source/Processing	Typically cold-pressed with minimal processing, preserving polyphenol content.	Can be made from more refined oils, though high-quality options exist.
Polyphenol Content	High, contributing to flavor and antioxidant power.	Varies with processing; higher-quality brands may concentrate these.
Dosage/Concentration	Flexible, measured by user. One tablespoon is about 13.5 grams.	Pre-measured, with 1 gram (1,000 mg) being typical.
Convenience	Less convenient for travel; requires measuring.	Convenient for travel, consistent dosing, and for those who dislike the taste.
Cost-Effectiveness	Generally more cost-effective per gram, especially for high-quality EVOO.	Usually more expensive per gram due to manufacturing and branding.

Choosing the Right Supplement

Quality is crucial when selecting an olive oil capsule. Look for products that are transparent about their sourcing and ingredients. Certifications, such as from the North American Olive Oil Association (NAOOA), can help verify purity. Ensure the label specifies "extra virgin olive oil" for a higher concentration of beneficial compounds. Always follow dosage recommendations on the product or consult a healthcare provider for personalized advice.

Potential Considerations and Side Effects

Olive oil is usually well-tolerated. However, some people might experience mild digestive issues like bloating or diarrhea, particularly when starting supplementation. Olive oil can also interact with certain medications, such as those for blood pressure, so monitoring is advised. Consulting a healthcare professional before starting any new supplement is recommended, especially with existing health conditions.

Conclusion

For those curious about how much olive oil is in a capsule, it is typically 1,000 mg. While convenient and tasteless, this is a small dose compared to liquid olive oil. For maximum health benefits and value, high-quality liquid extra virgin olive oil is often preferred in a daily nutrition diet. Capsules serve as a portable option for a small, consistent boost of healthy fats and antioxidants, fitting into various lifestyles.

Learn more about the Mediterranean Diet here.

Frequently Asked Questions

Roughly 13 to 14 standard 1,000 mg capsules may equal one tablespoon of liquid olive oil, though this can vary by product and concentration.

Capsules offer convenience but usually contain a smaller amount and potentially fewer polyphenols than high-quality liquid EVOO. Liquid EVOO is often recommended for optimal benefits, with capsules serving as a supplement.

Dosage varies by brand, but 1 to 2 capsules per day is common. Follow label instructions or consult a healthcare professional for guidance.

Benefits include heart-healthy monounsaturated fats and antioxidants that may reduce inflammation, support cardiovascular health, and help regulate cholesterol. They may also support brain and digestive health.

Generally well-tolerated, some individuals may experience mild digestive issues like bloating or diarrhea. Monitoring blood pressure is advised if on related medication.

Look for products specifying 100% extra virgin olive oil from reputable manufacturers and check for third-party certifications like the NAOOA to ensure quality.

Yes, taking capsules with a meal, especially one containing some fat, can improve absorption and bioavailability of beneficial compounds.