Oil, olive, salad or cooking
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0 MG | 0% | |
| Riboflavin | 0 MG | 0% | |
| Niacin | 0 MG | 0% | |
| Pantothenic acid | 0 MG | 0% | |
| Vitamin B-6 | 0 MG | 0% | |
| Folate, total | 0 UG | 0% | |
| Choline, total | 0.3 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 14.4 MG | 96% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 60.2 UG | 50% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 1 MG | 0% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 0 MG | 0% | |
| Phosphorus, P | 0 MG | 0% | |
| Potassium, K | 1 MG | 0% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0 MG | 0% | |
| Copper, Cu | 0 MG | 0% | |
| Manganese, Mn | 0 MG | 0% | |
| Selenium, Se | 0 UG | 0% |
Nutrition Highlights
- Rich source of Vitamin E (alpha-tocopherol) (96% of Daily Value per 100g).
- Rich source of Vitamin K (phylloquinone) (50% of Daily Value per 100g).
About Oil, olive, salad or cooking
This versatile liquid fat is extracted from pressed olives and is a cornerstone of Mediterranean cuisine. It's composed almost entirely of fats, with about 73% being monounsaturated oleic acid, which is known for its heart-healthy properties. Rich in vitamin E and various antioxidants like polyphenols, it can help reduce inflammation and protect cells from oxidative damage. Because it contains no protein or carbohydrates, it's an excellent choice for low-carb or ketogenic diets, though its high calorie density means portion control is important for weight management.
In the kitchen, it's used both as a cooking medium and as a finishing oil. Extra virgin varieties are best reserved for drizzling over salads, vegetables, or bread to preserve their delicate flavor and nutrient content, as high heat can degrade some of their beneficial compounds. Refined versions have a higher smoke point, making them more suitable for sautéing, roasting, or light frying. Beyond cooking, it's also a popular ingredient in homemade salad dressings, marinades, and even some baked goods, where it adds moisture and a subtle fruity note. Whether used raw or cooked, it's a flavorful way to incorporate healthy fats into a balanced diet.
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