{"id":31672,"date":"2024-06-05T17:47:24","date_gmt":"2024-06-05T15:47:24","guid":{"rendered":"https:\/\/www.frantoiomuraglia.it\/calories-of-olive-oil-what-are-the-nutritional-values\/"},"modified":"2024-06-05T17:48:14","modified_gmt":"2024-06-05T15:48:14","slug":"calories-of-olive-oil-what-are-the-nutritional-values","status":"publish","type":"post","link":"https:\/\/dev.frantoiomuraglia.it\/en\/calories-of-olive-oil-what-are-the-nutritional-values\/","title":{"rendered":"Calories of olive oil: what are the nutritional values?"},"content":{"rendered":"\n<p><em>What are the nutritional values of extra virgin olive oil? And how many calories does a tablespoon of oil have? Let&#8217;s find out together<strong> <\/strong><\/em><strong>             <\/strong><\/p>\n\n<p>Reduce it &#8211; if necessary &#8211; but never eliminate it altogether. This is what nutritionists say about extra virgin olive oil in the context of slimming diets and low-calorie diets. Yes, because the <strong>nutritional values<\/strong> and <strong>calories of extra virgin olive oil<\/strong> are of great importance for our health.<\/p>\n\n<p>As much as it is part of fats, in fact, oil is too valuable to think about not consuming it as part of a healthy, however restrictive, eating style.<\/p>\n\n<p><a href=\"https:\/\/www.frantoiomuraglia.it\/cos-e-l-olio-evo\/\">Olive oil<\/a> is in fact <strong>rich in nutrients and elements that are very important<\/strong> for the human organism and its health; among the main ones are:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Vitamin E<\/li>\n\n\n\n<li>Linoleic acid<\/li>\n\n\n\n<li>Polyphenols<\/li>\n\n\n\n<li>Monounsaturated fats<\/li>\n\n\n\n<li>polyunsaturated fats<\/li>\n<\/ul>\n\n<p>The value of these nutrients is recognised with the possibility of labelling so-called &#8216;<em>health claims<\/em>&#8216; that emphasise their presence and benefits. Extra virgin olive oil is also essential to aid digestion, promote peristalsis and improve the assimilation of nutrients (e.g. vitamins) contained in other foods.<\/p>\n\n<h2 class=\"wp-block-heading\">Olive oil calories and other nutritional values: let&#8217;s find out together<strong> <\/strong><\/h2>\n\n<p><strong>How many calories does extra virgin olive oil have<\/strong>? Let us take a closer look at the <strong>nutritional values<\/strong> of <strong>extra virgin olive oil<\/strong> and understand how to adjust the quantities so as not to give up the pleasure and <a href=\"https:\/\/www.frantoiomuraglia.it\/benefici-olio-extravergine\/\">benefits of<\/a> <strong><a href=\"https:\/\/www.frantoiomuraglia.it\/benefici-olio-extravergine\/\">extra virgin olive oil<\/a><\/strong> even if we have to cut <strong>calories<\/strong>.<\/p>\n\n<p>Let&#8217;s start with the fact that <strong>100 grams contain 899 kcal<\/strong>, totally provided by the lipids (most of which are monounsaturated fatty acids rich in health-promoting properties). This means that the <strong>calories of<\/strong> <strong>a tablespoon of oil <\/strong> &#8211; about 10 grams, while a <strong>teaspoon <\/strong> measures half as much &#8211; <strong>are a meagre 90<\/strong>. <\/p>\n\n<p>But in addition to the <strong>kcal<\/strong>, the same <strong>tablespoon of oil <\/strong>also contains other valuable substances such as vitamin E (about one gram) and linoleic acid (just under one gram); among the main properties of<strong>linoleic acid<\/strong>, we would like to <strong>point out its cholesterol-lowering<\/strong>: it helps to <strong>lower cholesterol levels in the blood<\/strong> and in particular those of LDL, the so-called &#8216;bad cholesterol&#8217;.<br\/><\/p>\n\n<p>When it comes to the <strong>calories of olive oil,<\/strong> therefore, we are not talking about &#8217;empty&#8217; calories, but an important building block in the framework of daily nutritional requirements.<\/p>\n\n<h2 class=\"wp-block-heading\">Olive oil: calories and&#8230; unique properties <\/h2>\n\n<p>But how does the discussion change when we talk about the <strong>calories of olive oil <\/strong> and those of other oils? And where is the difference between the <strong>nutritional value of extra virgin olive oil <\/strong> and that of other oils? Contrary to what one might think, from a caloric point of view, other vegetable oils &#8211; i.e. extracted from seeds such as rapeseed or sunflower seeds, or from other products such as maize or peanuts &#8211; are equivalent to olive oil (extra virgin or not) or differ little from it.<\/p>\n\n<p>These oils too often have interesting health properties (think for example of linseed oil, rich in essential polyunsaturated fatty acids such as omega-3 and omega-6), but they do not reach the complexity and importance of extra virgin olive oil (and this also applies to non-extra virgin olive oils).<\/p>\n\n<p>Moreover, most of the vegetable oils commonly on the market are not extracted mechanically &#8211; by pressing or other similar processes as is the case with extra virgin, but through the use of chemical solvents or other processes that affect their nutritional profile. This is why<strong>, for the same number of calories, it is not worth giving up extra virgin oil in favour of other seed oils. <\/strong><\/p>\n\n<h2 class=\"wp-block-heading\">Olive oil and nutritional values: how to read the label<strong> <\/strong><\/h2>\n\n<p>It will also be useful to pay attention to the oil label<strong> <\/strong>you intend to buy, which is full of useful information on many aspects, including the <strong>nutritional values of extra virgin olive oil. <\/strong> As of 2016, it is in fact mandatory to include the &#8216;nutritional declaration&#8217; on the label, implementing an EU regulation in force since 2011. On the label we therefore find mentioned:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>energy value (expressed in kcal)<\/li>\n\n\n\n<li>il contenuto di grassi, acidi grassi saturi<\/li>\n\n\n\n<li>carbohydrate content<\/li>\n\n\n\n<li>sugar content<\/li>\n\n\n\n<li>protein content<\/li>\n\n\n\n<li>salt content<\/li>\n<\/ul>\n\n<p>Indications about the content of monounsaturated fatty acids, polyunsaturated fatty acids, polyols, starch, fibre are also optional; other values not expressly provided for may not be given.<\/p>\n\n<h2 class=\"wp-block-heading\">Calories extra virgin olive oil: how to use oil in low-calorie diets?<\/h2>\n\n<p>Staying on the subject of <strong>extra virgin olive oil and calories<\/strong>, then, how much extra virgin olive oil should be used in a normal diet and when following a diet based on a reduced calorie intake? To take advantage of the considerable beneficial properties of a good quality extra virgin oil, the <strong>recommended daily amount of extra virgin oil is about three tablespoons, which equals about 270 calories<\/strong>. <\/p>\n\n<p><strong>If you are on a diet, you can limit yourself to two tablespoons<\/strong> of <strong>extra virgin oil<\/strong>, perhaps &#8216;cutting&#8217; the total <strong>calorie <\/strong> count by giving up the less nutritionally important ones (e.g. those provided by alcohol or added sugars).<\/p>\n\n<p>Another useful indication is to <strong>favour its use raw<\/strong>, avoiding fried foods and overly seasoned sauces to keep its nutritional properties intact. Once again, it is worth emphasising the <strong>importance of <a href=\"https:\/\/www.frantoiomuraglia.it\/scegliere-olio-extravergine-di-oliva\/\">choosing a quality olive oil<\/a><\/strong>. In addition to being richer in polyphenols and other beneficial substances, a top-quality product also has the advantage of having a better and often &#8211; depending on the variety and other choices made during harvest and production &#8211; more intense flavour; this means that only a little is needed to give a unique and very pleasant taste to every dish.<\/p>\n\n<p><strong>Extra virgin olive oil<\/strong> is an ally when it comes to <strong>kcal <\/strong> and <strong>nutritional values<\/strong>: a little is enough to enrich a dish with flavour. All the more so when it is of the highest quality, like Frantoio Muraglia&#8217;s signature oil. Our oils provide an extraordinary aroma and flavour, suited to everyone&#8217;s palate.<\/p>\n\n<p>From those who love strong flavours, like those of the <a href=\"https:\/\/www.frantoiomuraglia.it\/en\/prodotto\/chilli-aromatic\/\" target=\"_blank\" rel=\"noreferrer noopener\">Aromatic Chilli Oil<\/a> or <a href=\"https:\/\/www.frantoiomuraglia.it\/en\/prodotto\/fruity-intense-500ml\/\" target=\"_blank\" rel=\"noreferrer noopener\">Intense Fruity<\/a>, to those who prefer more balanced flavours, like those of <a href=\"https:\/\/www.frantoiomuraglia.it\/en\/prodotto\/evo-oil-medium-fruity-bottle-ml-500\/\" target=\"_blank\" rel=\"noreferrer noopener\">Medium Fruity<\/a>. And for those who always want to experiment with new flavours, here are our <a href=\"https:\/\/www.frantoiomuraglia.it\/en\/our-oil\/aromatic\/\" target=\"_blank\" rel=\"noreferrer noopener\">Aromatic Oils<\/a>: a whole range of oils born from the contamination with other Italian excellences, such as Basilico Genovese DOP or Limone di Rocca Imperiale. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are the nutritional values of extra virgin olive oil? And how many calories does a tablespoon of oil have? Let&#8217;s find out together Reduce it &#8211; if necessary &#8211; but never eliminate it altogether. This is what nutritionists say about extra virgin olive oil in the context of slimming diets and low-calorie diets. Yes, [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":9808,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[423],"tags":[],"class_list":["post-31672","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-apulian-oil"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Calories of olive oil: what are the nutritional values?<\/title>\n<meta name=\"description\" content=\"What are the nutritional values of extra virgin olive oil? And how many calories does a tablespoon of oil have? 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