approx. 1/4 pint / 150ml olive oil
Olive oil is rich in monounsaturated fatty acids, particularly oleic acid, and contains polyphenols with antioxidant and anti-inflammatory properties. A 150 ml serving provides approximately 1,920 calories and supports cardiovascular health as part of Mediterranean dietary patterns.
About
Olive oil is a liquid fat extracted from olives (Olea europaea), the fruit of the olive tree native to the eastern Mediterranean region. The oil is obtained by pressing or crushing olives, with production methods ranging from cold-pressing for extra virgin oils to refined extraction techniques. Extra virgin olive oil, the highest quality grade, is extracted from the first cold pressing without chemicals or excessive heat, retaining the fruit's complex phenolic compounds and characteristic flavor profile ranging from grassy and peppery to buttery and fruity, depending on olive variety, harvest timing, and terroir. Subsequent grades—virgin, pure, and light—undergo varying degrees of refinement and blending.
Key cultivars include Arbequina, Koroneiki, Frantoio, and Picual, each contributing distinct sensory and chemical profiles. The oil's composition includes approximately 75% oleic acid, a monounsaturated fatty acid, alongside smaller quantities of linoleic acid and palmitic acid.
Culinary Uses
Olive oil serves as a foundational ingredient across Mediterranean cuisines and increasingly in global cooking. Extra virgin olive oil is used as a finishing oil for salads, soups, vegetables, and bread (often in dipping preparations), where its flavor complexity is most appreciated. Refined and pure olive oils are better suited for cooking at moderate temperatures, including sautéing vegetables, making vinaigrettes, and shallow-frying. The oil pairs particularly well with fresh produce, legumes, aged cheeses, fish, and garlic. Regional specialties from Spain, Italy, Greece, and Turkey rely on olive oil as both a cooking medium and flavor component; it is central to dishes such as Greek salads, Italian pasta preparations, Spanish gazpacho, and Turkish meze.