How Much Olive Oil Per Day Is Recommended?

Posted by John Arlotta on

Olive oil has existed for thousands and thousands of years. It’s been a staple ingredient in cuisines all over the world, and it continues to be a popular pantry item to this day. Olive oil can be used in cooking, grilling, and even baking. You name it, olive oil goes with it. And while olive oil is extremely versatile, it is so much more than a basic ingredient incorporated into everyday meals. 

Olive oil is a heart-healthy, anti-inflammatory, neuroprotective food item that offers numerous health advantages when consumed regularly. What are the benefits of olive oil, and how much olive oil per day do you need in order to see a positive impact on your health? 

Although the answers to these questions are indeed important, knowing the best type of olive oil to consume is equally as important as learning about the ideal amount of olive oil consumption. Cooking with just any ol’ oil is not the same as cooking with first cold-pressed, extra virgin, organic olive oil like those sold at Arlotta Food Studio.

The Best Type of Olive Oil 

Olive oils differ in quality, which means they vary in nutritional value as well. When wondering how much olive oil per day is recommended, you need to first consider the kind of olive oil that offers the most health benefits. 

First Cold-Pressed Olive Oil 

Olives are naturally nutrient-rich, so it’s easy to assume that all olive oils contain this natural goodness. Well unfortunately, that’s not the case. 

Only certain extraction methods utilize techniques that allow the olive oil to retain the incredible health-promoting properties of olives through the manufacturing process, and some methods do not.  When heat is used as part of the extraction process, the oil loses nutritional value. Comparatively, first cold-pressed olive oil is produced without the use of heat in order to not alter nutritional components. 

Extra Virgin Olive Oil

The term extra virgin refers to oil that was extracted from the first pressing of olives. In other words, extra virgin olive oil comes from cold-press olives. 

Olive oil that is not classified as extra virgin will be labeled as refined, regular, pure, light, or extra light olive oil. Oftentimes, this regular olive oil is blended with different kinds of low-grade, processed oils such as vegetable, canola, or corn oil. And to make matters worse, it is manufactured using chemicals and heat. This refinement process, plus the addition of other oils, forces out nutrients.

Organic Olive Oil 

A certified organic olive oil is a product free of harsh chemicals, synthetic pesticides, and even genetic modification. 

For olive oil to receive that official USDA organic seal, the manufacturers go through a rigorous certification process that includes an in-depth inspection of growing practices, soil condition, pest management, and more. In turn, organic olive oil is a high quality, premium product due to these qualification standards. The Arlotta Food Studio olive oils are derived from organic crops located in California’s Central Valley. We utilize three varietals of olives - Arbosana (Spain), Arbequina (Spain), and Koroneiki (Greece) - grown in our very own family groves. 

The Benefits of Olive Oil

At the Arlotta Food Studio, we settle for nothing less than the best. If you are going to consume olive oil everyday, we want it to be a nutrient-packed olive oil that can truly benefit your health. Our first cold-pressed, extra virgin, organic olive oils are loaded with:
  • Antioxidants and polyphenols 
  • Monounsaturated fatty acids and polyunsaturated fats (the healthy fats)
  • Omega-3 fatty acids and omega-6 fatty acids
  • Vitamin E, Vitamin K, and potassium
The combination of these anti-inflammatory properties can be life-changing and even life-saving, especially when you consume olive oil every day. Studies show olive oil can:
  • Decrease your bad LDL cholesterol and increase the good HDL cholesterol 
  • Help you maintain a healthy weight, stabilize blood sugar levels, and regulate insulin
  • Support cognitive health and lower blood pressure
  • Boost immunity and improve immune system functioning
  • Increase heart health and reduce the risk of cardiovascular disease 

How Much Olive Oil to Use Daily 

When calculating how much olive oil per day is right for you, you need to consider multiple factors. Unfortunately, there is no set amount that is written in stone based upon some sort of centuries-old Mediterranean tradition. The quantity varies from person to person. 

How much olive oil you personally need to be able to see measurable health differences is based on your current:

  • Weight
  • Height
  • Activity level
  • Exercise regime
  • Calorie intake
  • Dietary choices
  • Overall health status 
  • Preexisting health conditions

Furthermore, consistent consumption is the key to gaining the maximum health benefits from olive oil. Although olive oil is a healthy addition to any meal at any time, you get the most out of olive oil when it is incorporated routinely into your diet. 

When olive oil is part of your everyday meals, some people can benefit from consuming as little as 1-2 tablespoons of olive oil per day while others need closer to 3-4 tablespoons per day. If olive oil is a new ingredient to your diet, it is best to start small and increase the volume over the course of several months. 

How Much Olive Oil to Use When Cooking

Those who research how much olive oil per day is recommended, they typically want to also know how much olive oil to use when cooking.

Amount of Olive Oil on Meats and Veggies

If you are used to deep frying your food by fully submerging it in oil, get ready to change your cooking habits. Let’s say you want to sear up some beef or poultry in a skillet. You do not need to completely submerge your meat when cooking with olive oil. You only need to coat the bottom of your skillet with about 1-2 tablespoons of olive oil, depending on the dimensions of your pan.

Now let’s say you want to roast a fresh vegetable medley in the oven to go along with that delicious meat entree. Once again, it is not necessary to drench your vegetables in a thick layer of oil. Rather, you can apply just enough olive oil to fully coat the veggies without soaking them into a soggy mess. 

Amount of Olive Oil on Salads

Olive oil can be used as a stand-alone dressing on salads or you can combine it with other ingredients such as balsamic vinegar and lemon juice. In fact, olive oil and balsamic vinegar is such a popular salad dressing combination that we sell an Olive Oil and Balsamic Vinegar Gift Set.  

It’s the simplest salad dressing you will ever whip up. All you need to do is measure three parts olive oil with one part balsamic vinegar and then add a splash of lemon juice. The ratio is flexible based on your likings, but the exact measurements will depend on the size of your salad. 

How Much Olive Oil Per Day Should You Consume?

Are you ready to change your health by incorporating olive oil into your daily food choices? Check out our complete collection of first cold-pressed, extra virgin, organic olive oils from California. You can even choose from infused olive oils such as:

Rosemary Infused Olive Oil

Garlic Infused Olive Oil

Basil Infused Olive Oil

With just one or two tablespoons a day, you will be on the right path to improved health.  

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