- 1/2 cup of extra virgin olive oil
Rich in monounsaturated fatty acids and polyphenolic compounds with antioxidant properties; contains vitamins E and K. One tablespoon (15 ml) provides approximately 120 calories and negligible protein or carbohydrates.
About
Extra virgin olive oil is a cold-pressed oil extracted from the fruit of Olea europaea, the olive tree, native to the Mediterranean region. It is the least processed and highest quality classification of olive oil, made without chemical solvents or high heat, and must meet strict standards for acidity (below 0.8%) and flavor profile. The oil ranges in color from pale yellow to deep green, depending on harvest time and olive variety; early-harvest oils tend toward green with herbaceous, peppery notes, while late-harvest oils are often golden and buttery.
Extra virgin olive oil is characterized by its complex flavor compounds, including polyphenols and esters that develop during the fruit's ripening. Key producer regions include Italy, Spain, Greece, and Portugal, each with distinctive varietal expressions such as Arbequina, Frantoio, Koroneiki, and Coratina olives, which influence the final oil's sensory profile.
Culinary Uses
Extra virgin olive oil is primarily used in Mediterranean and modern cuisines as a finishing oil and for dressings, where its nuanced flavor is most appreciated unheated. It is drizzled over soups, salads, grilled vegetables, and breads; used in vinaigrettes and emulsified sauces; and employed to enhance bruschetta, carpaccio, and other raw preparations. While lower-quality oils can withstand moderate heat, extra virgin olive oil's smoke point (approximately 190–210°C) makes it unsuitable for high-heat cooking, though some applications use it for sautéing at gentler temperatures. Regional traditions employ it as a final condiment to add depth to risottos, pasta dishes, and legumes.