– 2 tablespoon olive oil
Olive oil is rich in monounsaturated fatty acids, particularly oleic acid, and contains polyphenols with antioxidant and anti-inflammatory properties. It provides approximately 120 calories and 14 grams of fat per tablespoon, with no carbohydrates or protein.
About
Olive oil is a liquid fat extracted from the fruit (drupe) of the olive tree (Olea europaea), native to the Mediterranean basin. The oil is obtained by pressing or crushing olives, and quality varies significantly based on ripeness at harvest, processing method, and cultivar. Extra virgin olive oil, the highest grade, is produced through cold pressing without chemical treatment and retains the fruit's natural flavors and aromas. Virgin and refined olive oils follow, with refined olive oil having undergone chemical processing to remove impurities. The flavor profile ranges from grassy and peppery (early harvest) to buttery and fruity (late harvest), with color spanning from golden-yellow to deep green depending on harvest timing and variety.
Culinary Uses
Olive oil is fundamental to Mediterranean cooking and increasingly central to cuisines worldwide. Extra virgin olive oil is typically used as a finishing oil for drizzling over soups, salads, and finished dishes, where its flavor compounds remain intact. Refined and virgin olive oils serve as cooking mediums for sautéing, pan-frying, and low-to-medium heat applications. It is used in vinaigrettes, marinades, dipping sauces, and baking. The choice of oil type depends on the application: high-quality extra virgin oils are reserved for raw applications and low-heat cooking, while refined oils tolerate higher temperatures suitable for frying and roasting.