Extra Virgin Olive Oil Nutrition Facts

Are you considering using olive oil for cooking or baking? This is a healthy oil that provides many health benefits including low-carb and high-fat. It’s important to know extra virgin olive oil nutrition facts.

Extra Virgin Olive Oil

Are you looking for healthy oil for cooking and baking? Some of the best options are coconut oil and olive oil. These have been trending in recent years for diet programs like Keto and Atkins. Fun Fact: Olive oil dates back to about 3000 BC in Ancient Greece. Today it’s used for a wide range of products, including food, skincare, and haircare. It also becomes very popular in low-carb cooking/baking for programs since it’s a low-carb, high fat (LCHF) ingredient. If you want to stay in the state of ketosis then this is easily one of the best oils to pick. You should also know extra virgin olive oil nutrition since it gets to the nitty-gritty of the health benefits you can get from the product. This is a critical issue to make sure you know what you’re getting in the most natural/organic type of olive oil.

There’s no question that olive oil is a healthy product. Go with options that are the least processed to get the most health benefits. Least processed oils include unrefined coconut oil, olive oil, organic olive oil, and extra-virgin olive oil.

What Exactly Is Extra Virgin Olive Oil?

Cookbooks often refer to good olive oil in the ingredient list. That usually refers to extra-virgin olive oil. The quality is somewhat of a deluxe version of the ordinary versions in supermarkets.

Extra-virgin olive oil is made from cold-pressed olives, and it differs from the regular variety that’s a blend. Both are processed and cold-pressed oils. That doesn’t mean the regular olive oil isn’t healthy. It’s still a better option than omega-6 olive oils.

Here’s how the process works. Companies make EVVO by first grinding up the olive to form a paste. The paste then gets pressed to remove the oil. No heat is involved in the process, so this is why it is called cold-pressed. The oil is forest-green color, peppery flavor, and fruity aroma.

One of the reasons these olive oils are more expensive is that there are more time and effort needed to make the product. One of the results is the higher price tag besides the healthier oil.

It is important to know whether or not you should be cooking/baking with extra virgin olive oil. Well, it depends on the type that you’re doing. For example, you could use regular olive oil for everyday cooking/sautéing. Then use EVOO for dressings, dips, and drizzles.

In theory, you could/should use extra virgin olive oil for all types of cooking. However, there are a few factors to consider. One of the main ones is the higher cost. If you want to reduce your household budget while enjoying healthy cooking oils, then limit your extra virgin olive oil use to certain applications.

Then there’s the issue of whether or not you’re making a rich/heavy dish. In that case, it will be tougher to pick up the subtle flavors of extra virgin olive oil. So in those situations, it’s more practical to go with the regular stuff.

Extra Virgin Olive Oil Nutrition Facts

Here’s what you get from 1 tablespoon (14) of extra virgin olive oil :

  • CALORIES: 120
  • FAT: 14g 
  • CARBS: 0g 
  • PROTEIN: 0g 
  • SODIUM: 0g
  • SUGAR: 0g

Top Ways to Cook with Olive Oil

1. Fried Egg

Frying isn’t the healthiest way to prepare eggs, but if you want to make it healthier, then consider frying chicken egg in olive oil, and it will add extra flavor too. Besides that, you can avoid butter’s saturated fat. Yes, butter is making a comeback, but it’s not something you should probably eat with every meal.

2. Cheese

It might be surprising, but there are certain cheeses like mozzarella and feta that you should consider drizzling with olive oil. Yes, others are good with honey and fig jam. 

3. Rolls

Butter is a healthier option than margarine. However, if you want a lighter option, then go with some olive oil. You can even add some extra flavor with oregano and sea salt. This bread is a perfect option with your lunch/dinner or even as a healthy snack.

3. Grilled Cheese

It’s a good substitute for butter when grilling the bread and cheese. You also get lots of flavor and texture, which just about everyone would agree is a good thing when cooking.

4. Soup

Some recipes require you to add 1 TBSP of heavy cream. If you’re looking for a lighter option then consider EVOO. This provides extra flavor but less saturated fat. You also get lots of antioxidants, which can help to fight off illness/disease.

5. Sandwich

This might be a surprising one. There are sandwiches with olives but what about EVOO drizzles? This is a good option to substitute for mayo and other high-saturated fat spreads. It’s a good option with meats, cheese, and tomatoes. You can even add some extra olive slices after learning extra virgin olive oil nutrition.

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