There are unbelievable vitamins and antioxidants in our olive oil that will benefit you in ways you wouldn’t even imagine! 

At Olivo Amigo, one of our goals is to share the amazing health benefits extra virgin olive oil has to offer with you! This article is all about the breakdown of each nutrient of olive oil and how it can help you live a happy and healthy Mediterranean styled life! 


Olive oil has a bad reputation where people think it is fatty and unnecessary calories to add to your food, when in reality it is the exact opposite! Extra virgin olive oil (especially Olivo Amigo’s extra virgin olive oil) is packed with vitamins, nutrients and antioxidants that can help your heart, skin, brain and overall health. There are also studies being conducted of olive oil helping with diseases like Alzheimer’s and cancers! The possibilities are endless! 


Think of this article as a guide for you to understand that olive oil is not as bad for you as you may think it is! Here’s the breakdown of nutrients for extra virgin olive oil: 

Calories: 120

Protein: 0 grams 

Fat: 14 grams

Carbohydrates: 0 grams 

Fiber: 0 grams 

The 14 grams of fat in olive oil can sound menacing, however there is so much more under the surface. There are about 3 kinds of fats within those 14 grams: 


  1. 11% Polyunsaturated fat: This has omega-6 and omega-3s, which are fatty acids your body needs for health! While it is only 11%, having omega-6 and omega-3s in this dosage is perfect for your mental, and physical health.

  2. 14% Saturated fat: We know what you're thinking. Fat is usually a sign to stay away from the food, however the saturated fats in olive oil are combated with polyunsaturated and monounsaturated fat. This 14% equates to about 2.2 grams per tablespoon, which in comparison to butter has about 7 grams of saturated fat per tablespoon.

  3. 73% Monounsaturated fat: The main monounsaturated fat in olive oil is called oleic acid. This acid naturally occurred in other foods like avocados, nuts, and even some meats!

  4. 13% of your daily value of Vitamin E: Vitamin E is an antioxidant that can help you with skin and hair health. This vitamin also helps fight against diabetes, boosts brain health which combats diseases like Alzheimer’s. The exact effects of extra virgin olive oil combating Alzheimer’s and cancers are still being studied.

  5. 7-9% of your daily value of Vitamin K: Vitamin K is also good for body in the sense that it help with

  6. Oleocanthal: This nutrient is being studied for its anti-inflammatory properties and works with the antioxidants in olive oil to have a similar effect to ibuprofen!

  7. Antioxidants: Olive oil is filled with antioxidants, most importantly polyphenols. This plant-powered micronutrient helps damaged cells and fight disease. 

Do you see why we love olive oil so much? All of these ingredients are perfectly balanced in a tablespoon of olive oil. There’s not too much of one and not too little of another. Extra virgin olive oil is an amazing kitchen necessity that has a massive role in the health and wellness of those living in the Mediterranean. 


We hope this article can help you see what you're really putting into your food when you add some olive oil. You are adding health, wellness, and longevity to your food! Let us know on our Instagram @yourolivoamigo what nutrient fact surprised you the most.