What are the negatives of extra virgin olive oil? A balanced perspective on a kitchen staple

October 24, 2025 •

4 min read

Did you know that a single tablespoon of extra virgin olive oil contains about 120 calories? While a cornerstone of healthy diets, understanding what are the negatives of extra virgin olive oil is crucial for balanced consumption and avoiding potential downsides like weight gain and digestive issues.

Quick Summary

Despite its healthy reputation, extra virgin olive oil's high calorie density can lead to weight gain if over-consumed. Other drawbacks include potential digestive upset and risks for individuals with specific health conditions.

Key Points

High Calories: EVOO is calorie-dense, with approximately 120 calories per tablespoon, which can contribute to weight gain if over-consumed.
Digestive Discomfort: Excessive intake of olive oil, especially straight, can lead to digestive issues like diarrhea, nausea, and bloating.
Moderate Smoke Point: EVOO has a moderate smoke point and is not ideal for high-temperature frying, as heat can degrade its beneficial compounds.
Drug Interactions: Individuals on blood pressure or diabetes medication should be mindful of olive oil's effects, as it can further lower blood pressure and blood sugar.
Potential Allergies: Though rare, allergies to olives can cause adverse reactions, and topical application may lead to acne or skin rashes.
Nutrient Imbalance: Over-relying on EVOO might displace other nutrient-rich whole foods, potentially leading to a less balanced intake of essential fats and other nutrients.

The High Caloric Density and Weight Gain

Extra virgin olive oil (EVOO) is often lauded for its healthy fats, primarily monounsaturated fatty acids. However, like all fats, it is extremely calorie-dense. A single tablespoon contains approximately 120 calories. For individuals trying to manage or lose weight, this can be a significant factor. Consuming excess calories from any source, including healthy ones like EVOO, will lead to weight gain over time. Overindulging in olive oil, whether by pouring it liberally over salads or dipping bread, can cause your total daily caloric intake to soar without adding much bulk or satiety to your meal, potentially disrupting your weight management goals.

Digestive Issues from Overconsumption

While EVOO can aid in digestion in moderate amounts, drinking large quantities or using it excessively can trigger gastrointestinal problems. Side effects can include:

Diarrhea: The high fat content can have a laxative effect, especially for those not accustomed to a high-fat diet.
Stomach Upset: Some people report bloating, nausea, and general digestive discomfort after consuming a large amount of olive oil.
Gallbladder Stress: Excessive fat intake can put a strain on the gallbladder, which releases bile to help break down fats. In rare cases, this could exacerbate issues for people with gallbladder problems.

Limitations for High-Temperature Cooking

Extra virgin olive oil is unrefined and has a lower smoke point compared to refined oils. The smoke point is the temperature at which an oil starts to burn and break down, releasing free radicals and potentially harmful compounds. While EVOO is suitable for moderate-heat cooking like sautéing, using it for high-temperature frying is not recommended. The high heat can destroy the beneficial antioxidant compounds that give EVOO its health reputation, negating its advantages and potentially creating harmful byproducts.

Allergic Reactions and Skin Problems

Although rare, some individuals may have a genuine allergy to olives or olive oil. This can manifest with symptoms like itching, swelling, or difficulty breathing. Furthermore, when applied topically, excessive use of olive oil can lead to skin problems. For some people, it can clog pores and worsen acne, particularly for those with already oily or sensitive skin.

Potential Drug Interactions and Health Conditions

For some individuals, the properties of olive oil can interfere with medications or pre-existing health conditions:

Blood Pressure Medications: Olive oil has a blood pressure-lowering effect. This can be problematic for people already taking antihypertensive drugs, potentially causing their blood pressure to drop too low and leading to dizziness or lightheadedness.
Diabetes Medications: Similarly, olive oil can affect blood sugar levels. Individuals with diabetes on medication should monitor their blood sugar carefully when adjusting their olive oil intake, as it could cause levels to drop too low.

Nutritional Imbalance

Over-reliance on EVOO can lead to a less diverse intake of healthy fats. While it is rich in monounsaturated fats, it is less abundant in polyunsaturated fatty acids like omega-3s, which are also vital for health. A diet that heavily favors olive oil over other sources of healthy fats (like avocados, nuts, and seeds) could lead to an imbalance. Furthermore, using a high-calorie oil as the primary source of healthy compounds might cause you to consume fewer calories from more nutrient-dense whole foods, such as leafy greens, which provide more fiber and a broader range of vitamins and minerals for the same calorie count.

Extra Virgin Olive Oil vs. Other Healthy Fats


Aspect	Extra Virgin Olive Oil (EVOO)	Avocado Oil	Nutritional Considerations
Calorie Density	Approximately 120 kcal per tbsp	Approximately 124 kcal per tbsp	All oils are calorie-dense; moderation is key for weight management.
Fat Profile	High in monounsaturated fats (oleic acid)	High in monounsaturated fats	EVOO and avocado oil are both rich in heart-healthy MUFAs.
Smoke Point	Moderate, around 405° F (207° C)	High, around 520° F (271° C)	Avocado oil is more suitable for high-temperature cooking like frying.
Antioxidants	Rich in polyphenols, tocopherols	Contains vitamin E and carotenoids	EVOO's antioxidants are sensitive to high heat, whereas avocado oil is more heat-stable.
Taste	Strong, fruity, and peppery flavor	Mild and nutty	EVOO's distinct taste may not suit all dishes, unlike the more neutral flavor of avocado oil.
Processing	Minimally processed (cold-pressed)	Mechanically cold-pressed	EVOO is the least processed type of olive oil, preserving maximum health benefits.

Conclusion

While extra virgin olive oil is undoubtedly a valuable and healthy part of many diets, particularly the Mediterranean diet, it is not without its potential downsides. High calorie content, the risk of digestive issues with excessive consumption, and limitations for high-heat cooking are important factors to consider. For most people, consuming EVOO in moderation as part of a balanced diet rich in whole foods is safe and beneficial. However, individuals with certain health conditions or allergies should exercise caution. Balancing your intake of EVOO with other fats and nutrient sources is key to maximizing its benefits while minimizing its negatives.

For more detailed nutritional information on dietary fats and their role in a healthy diet, you can consult sources such as the U.S. Food and Drug Administration.

Frequently Asked Questions

Yes, if consumed in excess. Extra virgin olive oil is high in calories, with about 120 per tablespoon. If you don't account for these calories in your total daily intake, it can easily contribute to weight gain.

In large quantities, yes. Overconsumption can act as a mild laxative and cause stomach upset, nausea, bloating, or diarrhea for some individuals.

EVOO is generally not the best choice for high-temperature frying. Its moderate smoke point means that at high heat, the oil can break down and release harmful free radicals, destroying its beneficial properties.

Yes, for some. Olive oil can affect blood pressure and blood sugar levels. Individuals on medications for high blood pressure or diabetes should be cautious, as combining them with olive oil could cause these levels to drop too low.

Although very rare, it is possible to have an allergy to olives or olive oil. Allergic reactions can include skin rashes, itching, or swelling.

Over-relying solely on EVOO as a fat source can lead to an imbalance of essential fats, such as a higher omega-6 to omega-3 ratio. It can also displace other whole foods, leading to fewer vitamins, minerals, and fiber in your diet.

For most adults, the recommended daily intake is about 1 to 2 tablespoons, as part of a balanced diet. This amount provides the health benefits without contributing excessive calories.