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Oil, olive, salad or cooking

Fats and Oils Sr Legacy
884 Calories
0g Protein
0g Carbs
100g Fat
0g Fiber
Nutrition Facts
Serving Size 100 g
Calories 884
% Daily Value*
Total Fat 100g 128%
Saturated Fat 13.8g 69%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 2mg 0%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Total Sugars 0g
Protein 0g 0%
Vitamin D 0mcg 0%
Calcium 1mg 0%
Iron 0.6mg 3%
Potassium 1mg 0%

* 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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Protein 0g 0%
Carbs 0g 0%
Fat 100g 100%

Vitamins

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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