Extra virgin olive oil is the main fat of the Mediterranean diet. It replaces butter, margarine and most other cooking fats, and it is used generously: for cooking, roasting, dressing salads and drizzling over finished dishes. Most people following the diet use roughly 2 to 4 tablespoons a day, choosing extra virgin olive oil wherever they can.
This guide explains why olive oil is so central to the Mediterranean way of eating, the differences between types of olive oil, how much to use, whether you can cook with it, and how to buy and store a good bottle.
Why olive oil is central to the Mediterranean diet
Olive oil is used across the Mediterranean region in a way that is hard to overstate: vegetables are roasted in it, legumes are finished with it and bread is dipped in it. Much of the diet’s character comes from it, and so do some of its benefits.
- Healthy fats: olive oil is mostly monounsaturated fat (oleic acid). Replacing saturated fats such as butter with unsaturated fats is linked with better cholesterol levels and heart health.
- Polyphenols: extra virgin olive oil contains natural antioxidant compounds that are largely lost in refined oils.
- It helps you eat more vegetables: olive oil makes vegetables, salads and legumes taste better, which is a big part of why people on this diet eat so many of them.
In the large PREDIMED trial in Spain, people at high cardiovascular risk who followed a Mediterranean diet supplemented with extra virgin olive oil had fewer major cardiovascular events (heart attack, stroke or cardiovascular death) than a group advised to follow a lower-fat diet. The olive oil group was given about a liter a week per household.
Types of olive oil explained
| Type | How it is made | Best for |
|---|---|---|
| Extra virgin olive oil (EVOO) | Cold-extracted from olives with no chemical refining; must meet strict quality and taste standards | Everything: dressings, drizzling, sautéing and roasting |
| Virgin olive oil | Mechanically extracted, with slightly lower quality standards than extra virgin | General cooking |
| “Pure” or “classic” olive oil | A blend of refined olive oil with a little virgin oil | Cooking where flavor matters less |
| Light or extra light olive oil | Refined oil with a neutral taste; “light” refers to flavor, not calories | Baking |
| Olive pomace oil | Extracted from leftover olive pulp using solvents | Not recommended as an everyday oil |
Extra virgin olive oil keeps the most polyphenols and flavor, so it is the one to choose for most purposes.
How much olive oil should you use?
There is no single official amount, but a practical range for most adults is about 2 to 4 tablespoons a day, spread across meals. Olive oil is calorie-dense (about 120 calories per tablespoon), so if weight loss is a goal, measure it for a week or two to see how much you actually use, and swap it for other fats rather than adding it on top.
Can you cook with extra virgin olive oil?
Yes. Extra virgin olive oil is stable for everyday cooking such as sautéing, roasting and shallow frying. It is rich in heat-stable monounsaturated fats and antioxidants. Household cooking rarely needs extremely high temperatures, and in Mediterranean countries EVOO is used for all of these methods. Just avoid heating any oil until it smokes heavily.
How to choose a good olive oil
- Look for “extra virgin” on the label.
- Check for a harvest date (the more recent the better) or a best-before date at least a year away.
- Choose dark glass bottles or tins, which protect the oil from light.
- A protected origin label (PDO/PGI) or a reputable producer is a good sign.
- Taste it: good EVOO is fresh and fruity, and often slightly bitter or peppery at the back of the throat. That bite comes from polyphenols.
Storing olive oil
Keep olive oil in a cool, dark cupboard away from the stove, with the cap closed. Use an opened bottle within about two to three months; olive oil does not improve with age.
Easy ways to use more olive oil
- Whisk a simple dressing: 3 parts EVOO, 1 part lemon juice or vinegar, a pinch of salt and some herbs.
- Roast vegetables with olive oil, garlic and rosemary instead of using butter.
- Drizzle EVOO over soups, beans, lentils and grilled fish just before serving.
- Dip whole-grain bread in olive oil instead of spreading butter.
- Use it in place of butter in many cakes and muffins.
For more on how olive oil fits into the bigger picture, see our Mediterranean diet food list and heart benefits of the Mediterranean diet.
Frequently asked questions
Is olive oil fattening?
Olive oil is high in calories, like all oils. In the context of a Mediterranean diet, where it replaces other fats and helps you enjoy vegetables, it is not linked with weight gain. Portions still matter if you are trying to lose weight.
Can I use avocado or canola oil instead?
Other unsaturated oils are healthy choices too, but extra virgin olive oil is the traditional fat of the Mediterranean diet and adds both flavor and polyphenols.
Should I drink a spoonful of olive oil a day?
There is no need. The benefits come from using olive oil in your meals as part of an overall healthy pattern, not from taking it on its own.
Sources
- Estruch R. et al. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine.
- American Heart Association: What is the Mediterranean Diet?
- Mayo Clinic: Mediterranean diet for heart health
- Harvard T.H. Chan School of Public Health: Diet Review, Mediterranean Diet
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