Health
How Much Olive Oil Should You Consume Per Day? Amount That Studies Recommend
Contents
The question often comes up: if olive oil works well, how much should be taken each day? The answer has a concrete number, but also some conditions that most people forget.
Recommended amount
Studies on the Mediterranean diet work with 20-40 grams of extra virgin olive oil per day. In practice this means 2-4 tablespoons. The PREDIMED trial, one of the largest clinical trials in this field, used about 50 ml per day for the group that benefited from cardiovascular protection.
For a family of four, this translates to approximately 1 liter per week. Therefore, 3L bottles are more economical for regular consumption.
How many calories does it contain?
One tablespoon provides about 120 calories and 14 grams of fat, mostly oleic acid. It's not a little. But olive oil replaces other fats, not adds to them. When you use it instead of butter or margarine, the balance tips in your favor.
In the morning or during the day
There is no evidence that a specific schedule produces better results. Regularity is important. Some prefer a spoonful on an empty stomach, others spread it over meals. Both work. For the effects of breakfast, read our dedicated article.
When care is needed
- If you start from zero, increase the amount gradually, because the stomach needs to adapt
- People with gallbladder problems should consult a doctor
- Large amounts on an empty stomach may cause discomfort in some people
This article is informative and does not replace medical advice.
Quality changes the effect
The benefits come from the polyphenols, not just the fat. A bulk refined oil gives you calories without antioxidants. Shkrela extra virgin cold-pressed oil retains the ingredients that studies measure.
Frequently asked questions
How many tablespoons of olive oil per day are healthy?
Two to four tablespoons, or 20-40 grams, according to the recommendations of the Mediterranean diet.
Does olive oil add weight?
Not if it replaces other fats. The problem arises when it is added to an already high fat diet.
Can I drink olive oil every morning?
Yes, a scoop in the morning is common and safe practice for most people.
