How Much Olive Oil Per Day?

Traditional Mediterranean populations consume olive oil generously. Here's what research suggests about daily intake.

Recommended Amounts

2-4 tablespoons (30-60ml)

This is the typical daily amount in Mediterranean diets and used in most research studies.

This amount can easily be reached by using olive oil as your primary cooking fat, drizzling it on salads and vegetables, and finishing dishes with a generous glug.

Easy Ways to Use More EVOO

  • • Use as your everyday cooking oil
  • • Make simple vinaigrettes instead of bottled dressings
  • • Drizzle over finished soups, pasta, and vegetables
  • • Dip bread in oil instead of using butter
  • • Add to smoothies (yes, really—it adds richness)
  • • Use in baking as a butter substitute

Calories Consideration

Olive oil is calorie-dense (about 120 calories per tablespoon), but in Mediterranean dietary patterns, it typically replaces other fats rather than being added on top. Focus on using good olive oil instead of less healthy fats.

Use Generously

Quality EVOO is worth using liberally. Our 1L tin will last about 3-4 weeks with regular daily use.

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