Extra Virgin Olive Oil+Tomatoes
Lycopene is fat-soluble; monounsaturated fats from olive oil increase its absorption from the intestine.
Strong evidence
Oils & Fats
Extra Virgin Olive Oil
Cold-pressed juice of the olive fruit. Defining ingredient of the Mediterranean diet, dominated by oleic acid and containing polyphenols such as oleocanthal.
Calories
0
kcal / 100g
Protein
0.0g
per 100g
Vitamin E
117%
of daily need
VeganVegetarianGluten-freeLactose-freeNut-freeHealthy fats
Recommended intake
How much Extra Virgin Olive Oil — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Extra Virgin Olive Oil is especially good for
When to be careful
Be careful with Extra Virgin Olive Oil if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Extra Virgin Olive Oil?
How it works in the body
The mechanisms behind Extra Virgin Olive Oil
Not just what's inside — what each nutrient actually does once you eat it.
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories0kcal
Protein0g
Carbohydrates0g
Fat0g
Fibre0g
Sodium0mg
Vitamins
Vitamin E14.0mg
Vitamin K60.0µg
Show raw per-100 g values
Calories0kcal
Protein0g
Carbohydrates0g
of which sugars0g
Fat0g
of which saturates15.4g
Fibre0g
Sodium0mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
Signature Feature
Browse all synergies →Works best with
Pairings where the combination may do more than either ingredient alone.
Healthy fats improve absorption of vitamin K and carotenoids (lutein, zeaxanthin, beta-carotene) from leafy greens.
Strong evidence
Beta-carotene is fat-soluble; adding a source of fat improves its uptake and conversion to vitamin A.
Strong evidence
On the plate
Recipes featuring Extra Virgin Olive Oil
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
- Finish dishes with a raw drizzle.
- Base for vinaigrettes.
- Sauté vegetables and proteins.
Things to consider
Context matters
- Very calorie-dense; measure by tablespoon.
- Store away from light and heat to preserve polyphenols.
- Smoke point is high enough for most home cooking despite common myths.
Also explore
Scientific references
Where this comes from
Sources · Extra Virgin Olive Oil
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
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