tablespoon extra-virgin olive oil
Extra-virgin olive oil is rich in monounsaturated fats (particularly oleic acid) and antioxidants, including polyphenols and tocopherols, which have been associated with cardiovascular and anti-inflammatory benefits. One tablespoon (14 grams) contains approximately 120 calories and negligible carbohydrates or protein.
About
Extra-virgin olive oil is the highest grade of olive oil, extracted from the fruit of the olive tree (Olea europaea), a deciduous tree native to the Mediterranean region. It is produced through mechanical means only—typically cold-pressing or first-pressing—without chemical solvents or heat treatment exceeding 27°C (80°F), which preserves the oil's natural flavor compounds and nutritional properties. Extra-virgin oils exhibit color ranging from pale yellow to deep green, depending on harvest timing and cultivar; early harvest oils tend toward green with grassy, peppery notes, while late harvest oils are more golden with buttery, fruity characteristics. The flavor profile is complex, featuring fruity, herbaceous, nutty, or peppery notes depending on the olive variety and terroir. Key cultivars include Arbequina, Koroneiki, Frantoio, and Picual, each imparting distinct sensory characteristics.
Culinary Uses
Extra-virgin olive oil serves as a finishing oil and raw condiment in Mediterranean cuisine, valued for its nuanced flavor rather than cooking applications at high temperatures. It is drizzled over soups (notably minestrone and ribollita), used to dress salads and vegetables, and finished over grilled fish, bruschetta, and antipasti. In Italian, Spanish, Greek, and Turkish kitchens, it is essential for dipping bread, emulsifying dressings (vinaigrettes), and cold preparations. The oil's polyphenols and aromatic compounds are best preserved when used unheated; heating above its smoke point (approximately 160–190°C / 320–375°F, varying by cultivar) degrades its sensory and nutritional qualities.