What is a healthy amount of olive oil to consume per day?

October 26, 2025 •

4 min read

According to the Food and Drug Administration (FDA), consuming about 1.5 tablespoons (20 grams) of oil high in oleic acid, like olive oil, daily can help reduce the risk of heart disease. Understanding what is a healthy amount of olive oil to consume per day is essential for maximizing its benefits while managing overall calorie intake.

Quick Summary

Experts generally recommend consuming 1 to 2 tablespoons of high-quality Extra Virgin Olive Oil daily to reap cardiovascular and anti-inflammatory benefits. This should replace less healthy fats, not just add extra calories, and be part of a balanced diet.

Key Points

Daily Amount: A healthy intake is typically 1 to 2 tablespoons (15-30ml) of Extra Virgin Olive Oil per day, fitting within overall dietary fat recommendations.
Type Matters: Opt for high-quality Extra Virgin Olive Oil (EVOO) as it retains the most antioxidants and beneficial compounds compared to refined versions.
Substitute, Don't Just Add: For heart health benefits, replace less healthy fats like butter with olive oil, rather than simply increasing total fat and calorie intake.
Proven Health Benefits: Regular moderate consumption supports heart health, reduces inflammation, and may protect against type 2 diabetes and neurodegenerative diseases.
Watch the Calories: Be mindful of olive oil's caloric density; excessive consumption can contribute to weight gain if not balanced within your diet.
Maximize Nutrient Absorption: Consuming olive oil with other foods, especially vegetables, can help the body absorb fat-soluble vitamins and antioxidants.

Determining a Healthy Daily Intake of Olive Oil

Olive oil, a cornerstone of the Mediterranean diet, is celebrated for its health-promoting properties. The question of what is a healthy amount of olive oil to consume per day is a common one, with general recommendations pointing towards moderation. While there is no single rule, a consensus based on clinical studies and dietary guidelines suggests that 1 to 2 tablespoons daily is an excellent target for most individuals seeking health benefits.

This recommendation is not arbitrary; it's grounded in research highlighting olive oil's high content of monounsaturated fatty acids (MUFAs), particularly oleic acid, and potent antioxidants like polyphenols and oleocanthal. It's crucial, however, to consider that olive oil is calorie-dense, with approximately 120 calories per tablespoon. Therefore, a healthy intake means substituting it for less healthy fats, such as butter or margarine, rather than simply adding it to your diet. For example, the FDA's qualified health claim links 1.5 tablespoons (20 grams) of high-oleic oils to a reduced risk of coronary heart disease, emphasizing the replacement aspect.

The Health Benefits of Daily Olive Oil Consumption

Regular, moderate intake of olive oil has been associated with a wide array of health benefits:

Heart Health: Olive oil's MUFAs help lower 'bad' (LDL) cholesterol and increase 'good' (HDL) cholesterol levels. A long-term study across two U.S. cohorts found that higher olive oil intake was linked to a 19% lower risk of cardiovascular disease mortality.
Anti-Inflammatory Effects: Chronic inflammation is a driver of many diseases. Olive oil, particularly extra virgin, contains compounds like oleocanthal that possess anti-inflammatory properties, with some studies suggesting effects similar to ibuprofen.
Cognitive Function: Research suggests that olive oil consumption, potentially through its anti-inflammatory and antioxidant actions, may help protect brain health and cognitive function. Some studies indicate a lower risk of neurodegenerative disease mortality.
Blood Sugar Management: Olive oil has been shown to help manage blood sugar levels. A 2017 meta-analysis found that olive oil supplementation significantly reduced fasting plasma glucose in individuals with type 2 diabetes.
Bone Health: Evidence suggests that consuming olive oil daily may be linked to higher bone density, particularly in women.

Quality Matters: Why Extra Virgin Olive Oil is Superior

The health benefits of olive oil are not universal across all types. The level of processing significantly impacts the oil's nutritional profile. Extra Virgin Olive Oil (EVOO) is the highest quality and least refined, retaining the most antioxidants and flavor. Refined or 'light' olive oils undergo more processing, which strips away many of the beneficial compounds. This is why most studies proving health benefits use EVOO, and why it's the most recommended type for consumption.

How to Incorporate a Healthy Amount of Olive Oil

Reaching the recommended daily intake doesn't have to be complicated. Here are some simple ways to integrate olive oil into your meals:

Use it as a base for salad dressings and vinaigrettes.
Drizzle it over roasted vegetables, grilled fish, or finished pasta dishes.
Dip whole-grain bread in it as a replacement for butter.
Sauté vegetables at medium heat. While EVOO has a relatively low smoke point, it is safe and stable for many standard cooking applications.
Blend it into homemade sauces, pestos, or hummus.
Take a spoonful directly, though some find it more palatable with food.

Potential Risks of Overconsumption

Despite its benefits, overindulgence in olive oil is not without potential downsides. The most prominent risk is weight gain, given its high calorie count. It is vital to incorporate it into your diet as a replacement for other less healthy fats and oils to avoid an excess of calories. In some cases, consuming very large quantities, especially on an empty stomach, may cause digestive issues such as diarrhea or stomach upset. As with any dietary change, moderation is key.

Olive Oil Type Comparison Table


Feature	Extra Virgin Olive Oil (EVOO)	Virgin Olive Oil	Refined or 'Light' Olive Oil
Processing	First, cold-pressed with no heat or chemicals.	Lightly processed, but also cold-pressed.	Chemically and heat-treated to remove defects.
Nutrients	Retains the most antioxidants, vitamins, and minerals.	Contains most, but not all, of the beneficial compounds.	Contains fewer beneficial compounds and less polyphenols.
Flavor	Strong, fruity, and robust flavor.	Milder flavor than EVOO.	Neutral, very mild flavor.
Best Use	Drizzling, dressings, finishing dishes, low-medium heat cooking.	General cooking and sautéing where a milder flavor is desired.	High-heat cooking, baking, where flavor is not a priority.
Cost	Highest.	Moderate.	Lowest.

Conclusion: Finding the Right Balance

Integrating a healthy amount of olive oil into your daily diet is a simple yet powerful way to support overall health. For most, the sweet spot is around 1 to 2 tablespoons of high-quality Extra Virgin Olive Oil per day, used to replace less healthy fats. This approach leverages the oil's rich content of monounsaturated fats and antioxidants to support cardiovascular, cognitive, and anti-inflammatory functions, consistent with findings from numerous studies. While higher amounts are used in certain dietary patterns like the traditional Mediterranean diet, it's always crucial to consider individual calorie needs. By focusing on quality and moderation, you can enjoy the delicious flavor and robust health benefits that this golden liquid offers. For more information on dietary guidelines, consult reputable health organizations like the American Heart Association.

Frequently Asked Questions

No, there is no scientific evidence to suggest that drinking olive oil straight provides more health benefits than consuming it with food. In fact, pairing it with foods like vegetables can enhance the absorption of fat-soluble vitamins and other nutrients. For some, drinking it straight can cause digestive upset.

Yes, EVOO is safe for most cooking, especially at medium-low temperatures. Due to its high antioxidant content, it is more resistant to heat damage than other oils. While its smoke point is lower than refined oils, it is perfectly suitable for sautéing and baking.

Consuming olive oil as a replacement for unhealthy fats, as part of a balanced diet like the Mediterranean diet, has been linked to weight management. Its satiating properties can help regulate appetite. However, excessive intake can lead to weight gain due to its high calorie content, so moderation is essential.

Excessive intake of olive oil, beyond a balanced dietary allowance, can lead to weight gain due to its high calorie density. Overconsumption may also cause digestive issues such as diarrhea or stomach discomfort. It's best to stick to recommended daily amounts.

Look for labels indicating 'Extra Virgin Olive Oil,' 'cold-pressed,' and check for certifications from bodies like the North American Olive Oil Association. High-quality EVOO will typically come in a dark glass bottle to protect it from light degradation, and it will have a more robust, fruity flavor profile.

No, 'light' or refined olive oil undergoes more processing, which strips away much of the antioxidants and other beneficial compounds found in EVOO. While it contains healthy monounsaturated fats, it offers fewer therapeutic benefits than its extra virgin counterpart.

For most people, olive oil is very safe to consume in moderation. Olive allergies are extremely rare. However, individuals with specific health conditions or sensitivities should consult a healthcare professional before making significant dietary changes.