Olive vegetable oil, rich in vitamins and microelements, is used not only in cooking, but also for a healthy and proper diet. Despite its high calorie content, olive oil is a dietary product and is often used by those who are watching their figure.

Composition, benefits

Olive oil consists exclusively of fats (BJU per 100 grams - 0.0 g/99.9 g/0.0 g). It is very useful due to easily digestible monounsaturated fatty acids (in particular, oleic acid), which directly affect the reduction of cholesterol levels in the body, strengthen and make the walls of blood vessels elastic.

Olive oil contains vitamins K, D, E, A, B3, and is also rich in calcium, sodium, magnesium, phosphorus and other trace elements.

This composition has a beneficial effect on the body:

• strengthens bone tissue;
• restores the walls of the intestinal tract;
• increases resistance to infections;
• slows down the aging process;
• improves muscle tone.

Linoleic acid present in the oil has a positive effect on vision, improves coordination of movements, and helps in wound healing.

Olive oil is especially popular among women. It is believed that its use prevents some forms of cancer: 100 grams per week reduces the risk of developing a malignant breast tumor by 4 times.

The oil is also widely used in cosmetology due to the valuable substances included in its composition: squalane, squalene and phenol. Used in the production of products for moisturizing, nourishing and firming the skin. Also good for hair.

How many calories are in olive oil

Olive oil for weight loss

Oleic acid is capable of producing substances that dull the feeling of hunger.

You can cleanse the body by taking a mixture of 2 tbsp at night for 7 days. l. butter and the same amount of lemon juice. The diet during the day is fruits, vegetables and still mineral water.

Recipes for popular dietary dishes with olive oil

Avocado salad

Ingredients :

• 140 g bell pepper;
• 100 g avocado;
• 160 g tomatoes;
• 100 g cucumbers;
• 100 g of Chinese cabbage;
• 50 g green onions;
• 1 tbsp. l. wine vinegar;
• 1 tbsp. l. olive oil;
• salt to taste.

Wash the pepper, remove the stem, remove seeds, and chop. Chop the cabbage, finely chop the remaining products. Place everything in a salad bowl. Salt and season.

The calorie content of the salad is 60 kcal per 100 grams.

Greek salad

• 140 g bell pepper;
• 100 g tomatoes;
• 100 g cucumbers;
• lettuce and basil leaves;
• 100 g olives;
• 70 g feta cheese.

Finely chop everything and season.

Calorie content - 130 kcal per 100 grams of salad.

Salad composition in Spanish

• 100 g olives;
• 4 onions;
• half a bunch of parsley;
• 3 tbsp. l. vinegar (wine);
• 3 tbsp. l. oils; ground black pepper, salt.

Peel the onion and boil in salted water until soft, drain in a colander and dry. Slice and place on a plate. Chop the greens and sprinkle on top of the onions. Place the olives, cut into rings, on top of the greens. Mix wine vinegar with oil and season the dish.

Calorie content - 130 kcal per 100 grams.

The harm of olive oil

Its unlimited consumption provokes a number of diseases (obesity, heart attack, stroke, colon cancer), and can also cause side effects, which is associated with the high calorie and fat content of the product:

• indigestion;
• diarrhea;
• excessive bile secretion, gallbladder blockage and stone formation.

Olive oil is a healthy product when consumed in moderation and under storage conditions.

It’s time to create legends about its amazing properties. Olive or Provençal (sometimes also called wood) oil is one of the most important ingredients of the famous Mediterranean cuisine, which allows residents of Southern Europe to maintain good health and good spirits into old age.

And many Italian beauties, including, by the way, the incomparable Monica Bellucci, call it the main means of skin and hair care. Its benefits are undeniable, but what is the calorie content of olive oil?

It contains neither proteins nor carbohydrates. It consists almost entirely of monounsaturated fatty acids, which, by the way, are so few in the modern human diet. The oil also contains vitamins A, D, E and K, antioxidants, linoleic acid and phenols, as well as calcium and iron.

Due to its composition, the oil:

• reduces the level of dangerous cholesterol in the blood;
• serves as an excellent preventative against diseases of the cardiovascular system;
• removes the most dangerous lead from the body;
• supports eye health;
• tones the immune system;
• slows down oxidative processes in the body, which means prolongs youth;
• strengthens bones, teeth and muscles;
• cleanses tissues and internal organs of waste and toxins.

Women who care about their health and appearance have a special relationship with the precious liquid. Scientists who have conducted a lot of research in this area confidently say: 1 tablespoon of high-quality oil, added to a serving of fresh vegetable salad or cold snack, will help save you from malignant tumors.

Ladies who prefer olive products are 4 times less likely to be at risk of developing breast cancer. To prevent this most dangerous disease, 100 grams per week will be more than enough.

In addition, it gives the skin a velvety feel and the hair a silky feel. It is no coincidence that a bottle of natural, high-quality Provençal oil can be found on the dressing table of any self-respecting and self-care Italian, Greek or Spanish woman.

Taking such an example into service will be completely useful for those women who have already been touched by the breath of the autumn of life. Moreover, such a cosmetic product is used very sparingly, and 100 grams will last for a long time.

This product has very few contraindications: individual intolerance and cholecystitis (this oil promotes the release of bile). It won't do any harm to everyone else. And yet you shouldn’t get carried away beyond measure with this gift of nature: one or two tablespoons a day will be more than enough.

To get the maximum benefit from it, olive oil is recommended to be consumed fresh. Doctors strongly do not recommend frying with it (as well as with any other type of vegetable fat). It is ideal for dressing salads and ready-made dishes.

How many calories are in butter?

Olive oil cannot be called a low-calorie product: 100 grams contain 884 kcal. If you intend to include this wonderful product in your diet without increasing the total calorie content of the food eaten per day, then remember: 1 tablespoon, which, by the way, contains 17 grams, weighs 119 kcal, 2 tablespoons - 238 kcal.

In this situation, 100 grams of the product will be enough for one person for a week.

In addition, 100 grams of oil contain 11.2 mg of vitamin E, famous for its antioxidant properties, and 47 mg of vitamin K, which helps strengthen the skeletal system.

However, it would be useful to know that the calorie content of the olive miracle, the content of nutrients and fatty acids in it is determined by both the variety and the method of its production. Only a fresh, high-quality product will bring maximum benefit.

How to choose the best oil?

It is obtained from the fruit of the olive tree. Oil is pressed from both the pulp and the pits of olives. It tastes very soft, delicate, without foreign tastes or unpleasant aftertaste, thick consistency, with a subtle oily aroma. The best product is extracted by cold pressing without any impurities or additives.

There are several types of olive oil:

• natural (extracted by pressing without chemical cleaning and additional heat treatment);
• purified (it is freed from excessively strong taste and unhealthy fats and impurities);
• pomace (the lowest grade of oil obtained from olive pomace using chemicals and heat treatment).

The most valuable “olive gold” is, of course, unrefined. The concentration of nutrients in it is the highest. The inscription Mix on the bottle indicates that it contains a mixture of different varieties, and not all of them are the highest. That is why such mixes are usually of low quality.

The properties of the oil are also affected by its storage conditions. The container for it must be glass. The product should be stored in the dark and cool, but not in the refrigerator, otherwise it will lose many of its useful abilities.

Among all vegetable oils, olive oil, or, as it is also called, Provençal oil, has remained the most popular for many years. And this is no wonder, because its benefits have long been proven. But when consuming this “liquid gold” (as the ancient Greeks called it) for food, questions still arise about its calorie content and nutritional value.

Benefit

Olive oil has long been adopted by nutritionists, cosmetologists, dermatologists, gastroenterologists and other specialists. Due to its chemical composition, it has a beneficial effect on almost all organs and systems of the body. So, with regular consumption of it, you can reduce the risk of not only gastritis and colitis, but also contribute to the speedy healing of ulcers!

“Liquid gold” also promotes the healing of various injuries and wounds, no matter whether it is a bruise, scratch or burn. But these are all minor things compared to the benefits it brings to cancer. After all, olive oil not only reduces the risk of developing cancer in the body, but can also completely suppress the development and reproduction of cancer cells. It will also reduce their susceptibility to mutation.

People who lead a healthy lifestyle almost always prefer olive oil to sunflower oil. And this is an absolutely correct decision, because despite the calorie content, such a product contains healthy fats. A salad dressed with olive oil will not affect your waistline.

You can’t help but rejoice at the vitamin E it contains, which will make your skin smooth and silky, fill your hair with shine and strength, and give your nails a healthy look and length. With regular use of the product, you can completely refuse the services of a cosmetologist.

Harm

Any food product, in addition to its benefits, also has disadvantages, and “liquid gold” is no exception to the rule.

Excessive consumption of olive oil can cause the greatest harm to people suffering from cholecystitis. Such oil can only enhance the choleretic effect, and this certainly will not bring any benefit to your body, in particular to the kidneys and liver.

You should be careful with the heat treatment of “liquid gold”. Frying on it is strictly prohibited due to the release of various toxins. Also, when frying, the product can heat up to a temperature of 100-120°C and splash on a person, which increases the chances of getting a burn by 50%.

To bring the greatest benefit and least harm to the body, you should pay attention to acidity when purchasing. The less it is, the healthier the product will be. Thus, European olive oil standards state that acidity should not exceed 0.8%.

In any case, you should not get carried away with olive oil - two spoons a day is enough. And if you have a desire to use it to treat diseases or as a cosmetic product, you should still consult with your doctor or cosmetologist.

Chemical composition

Such a huge amount of benefits of olive oil comes from its chemical composition. So, 100 grams of oil contains 80% of vitamin E, which is 9% of the norm per 100 kcal. For every 100 grams of product there is also 2 milligrams of a macronutrient such as phosphorus, which is equal to 0.3% for every 100 grams of product.

Olive oil also contains iron. This trace element is contained in the amount of 0.4 milligrams, and the required amount of iron per day for the average adult is 18 milligrams.

The main component of olive oil is Omega-6 acid. It is included in the oil in the amount of 12 g or 11% per 100 kcal. Various fatty acids play a huge role in the composition of olive oil, namely: unsaturated acids (arachidic, palmitic and stearic), monosaturated acids (gadoleic, oleic and palmitoleic) and polyunsaturated acid (linoleic).

In addition to the essential elements and vitamins, olive oil contains vitamins A, B, C and K, which are complemented by minerals such as calcium, magnesium, potassium and sodium. The total amount of vitamins in 100 grams of olive oil is about 15 mg.

The nutritional value

It is impossible to talk about the calorie content of any product without remembering such a concept as BZHU (the amount of proteins, fats and carbohydrates), which determines the calorie content itself. So, as you know, olive oil is completely free of proteins and carbohydrates, that is, the product is almost 100% vegetable fat, which is absorbed better and faster than animal fat.

100 grams of olive oil contains 99.8 grams of fat, the remaining 0.2 grams is water, which does not provide any energy value to the body. The average adult's daily fat intake is 60 grams. This means that if you consume 100 grams of olive oil, you will exceed your daily fat intake by almost 70%. Although, in turn, per 100 kcal there is only 18.5% fat, that is, the main thing is not to abuse it.

Calorie content

Now let's look at how many calories are contained in 100 grams of butter, in one teaspoon and in one tablespoon.

• In 100 grams. Everything is simple here, 100 grams of olive oil contain 898 kcal. In further calculations we will start from this value.
• In 1 tablespoon. A tablespoon contains about 15 ml of “liquid gold,” that is, 17 grams. Since 100 grams of olive oil contains 898 kcal, then 1 gram contains 8.98 kcal. Next, using simple arithmetic, we calculate: 17 grams multiplied by 8.98 kcal and we get the result of 152.66 kcal in one tablespoon of olive oil.
• In 1 teaspoon. Using the same calculation principle as for a tablespoon, we calculate the calorie content of a teaspoon of olive oil. One teaspoon contains 5 milliliters of “liquid gold,” that is, 4.5 grams. Next, using the multiplication operation, we find that one teaspoon of olive oil contains 40.41 kcal.

Even in ancient times, the great poet Homer called this product “liquid gold”, because compared to other vegetable oils it occupies a leading position in the content of monounsaturated fats. It is actively used in medicine, cosmetology, and weight loss diets. The largest producers are Spain, Greece, Italy, France, Cyprus, Turkey, the USA and North African countries. The Russian and Ukrainian food markets come from Spain and Italy.

Olive oil (wood, Provençal) is obtained from the fleshy part of the fruit of the olive tree, as well as from the kernel of its hard pit.

The best food grade is considered to be the one obtained by cold pressing (this is evidenced by the inscription on the label “first cold press”), it is called “Extra Virgin Olive Oil”.

Purified (“refined”) is obtained using physicochemical processes aimed at eliminating strong taste and acid content.

What do the abbreviations IGP and DOP stand for?

• IGP(Indicazione Geografica Protetta) – the olives were pressed in one country (Spain or Greece) and packaged abroad.
• DOP(Denominazione d" Origine Protetta) - produced and packaged within one region.

Chemical composition of olive oil

It contains vitamin E, B4 (choline), K (phylloquinone “find out”), as well as trace elements: potassium, calcium, sodium, unsaturated fats (fatty acids).

Olive oil calories per 100 g – 890 kcal:

• Proteins – 0.0 g
• Fats – 99.9 g
• Carbohydrates – 0.0 g
• Vitamin E (tocopherol) – 15.0 mg

One tablespoon of olive oil contains 199 kcal:

• Fat – 13.5 g
• Vitamin E – 2.5 mg

The varieties of olive oil produced in the southern regions of the Mediterranean have more linoleic acid in their composition compared to those produced in the northern regions.

Benefits of olive oil

The beneficial properties of this type of oil are significant compared to its other fatty competitors. Olive oil is widely used in cooking (especially in Mediterranean countries: Greek, Italian, Spanish). Breakfast for most people in these countries consists of a slice of hot whole grain bread flavored with a few drops of olive oil.

It is added to various soups, salads, and main courses. It is famous not only for its taste, but also has a positive effect on the digestive processes. The whole secret lies in the high content of oleic acid (monounsaturated fatty acids), which reduces cholesterol levels in the blood. Easily absorbed by the body, speeds up metabolism, improves appetite.

With regular use, you can avoid the occurrence of cardiovascular diseases.

Many medicines for lowering blood pressure are made from olive leaves. In addition, olive oil has a good effect on bone tissue, preventing the loss of calcium, which is especially useful for children and adolescents.

Due to the content of linoleic acid, the product is useful for the rapid healing of burns and wounds, normal tissue functioning and maintaining muscle tone. has a beneficial effect on coordination of movements and vision. The ability of this product to accelerate the healing process in disorders of the nervous system has long been recognized.

Recent studies indicate that oil reduces the risk of malignant tumors, especially breast cancer. Vitamins, antioxidants, and oleic acid contained in olives stop the development of cancer cells by removing toxins and harmful compounds. Read the article for more details: "".

Useful properties in cosmetology

What woman doesn't dream of thick and luxurious hair? So, to achieve this dream, you can make a simple nourishing mask with this product at home! Mix it with sunflower in equal proportions, add egg yolk or honey (1 tsp). As a result, your hair will look healthy and will stop falling out and split ends.

Another pleasant property is its use for massage and therapeutic rubbing. It makes the skin moist and soft, improves the secretion of glands and removes harmful substances.

The path to slimness does not have to start with a painful diet or fasting. To lose a couple of kilograms, it is enough to season your salads with a healthier ingredient instead of mayonnaise. Olive oil, which has even more calories than the popular sauce, will nevertheless help you lose weight. How and why does this happen?

Why is olive oil back in fashion?

Provençal, wood or olive oil was extremely popular back in Ancient Egypt, ancient Greece and Rome. Today it is on everyone's lips again. They talk about it on culinary talk shows, it is recommended by nutritionists, and cosmetologists talk about the wonderful properties of this product. Why exactly has it become the focus of attention of those who watch their figure and try to adhere to a healthy diet?

The point is both in the large set of useful properties and in the peculiarities of the technology for its production. Unlike other vegetable oils, it is extracted from seeds without the use of solvents or heat treatment. This allows you to preserve the entire set of nutrients and the unique aroma of olives. Unlike mayonnaise, it does not contain “chemicals”.

Olive oil, whose calorie content per 100 grams is 898 kcal, can hardly be called dietary. But such a high calorie count shouldn't scare anyone trying to lose weight. Unlike animal fats, it not only does not add weight, but even helps to reduce it, as it reduces the number of fat cells.

Now many people are concerned about how to get rid of “bad” cholesterol. Since olive oil contains unsaturated fats, it reduces its amount, but does not reduce the concentration of beneficial ones. This way, the optimal balance of these important elements in the body is maintained. In addition, the oil was found to have anti-cancer properties and prolong life.

Of course, even such healthy vegetable fat should not be drunk in glasses. The norm is to consume only 2 tablespoons per day. This is more than enough to cleanse and heal the body. Therefore, it is much more important to know how many calories are in a spoon of olive oil. Their number will be as follows:

• teaspoon – 39 kcal;
• tablespoon – 119 kcal;
• daily norm (2 tbsp.) – 238 kcal.

To lose weight, a woman should receive no more than 1200 kcal daily. Thus, taking into account the calorie content of olive oil, it is easy to calculate that 1 tablespoon will provide 9.9% of the physiological calorie requirement.

The dietary value of this product does not depend on how many calories are in olive oil, but on its composition. A high concentration of oleic acids leads to activation of metabolic processes. During the digestion process, nerve cells are stimulated, and a message of satiety is sent to the brain. This leads to the fact that a person opens the refrigerator less often and eats less food. But not only the specific taste - the aroma of the oil itself helps reduce appetite, as it stimulates the formation of serotonin.

Why is olive oil better for losing weight than sunflower oil?

Olive oil has become a serious competitor to sunflower oil. Although their energy value is almost the same, nutritionists strongly recommend losing weight with the Provençal product. It, as already indicated, contains 898 kcal per 100 g, and 899 kcal in oil obtained from sunflower seeds.

And olive oil is not much behind other vegetable fats in terms of calorie content: one tablespoon of various oils has the following energy value:

• sunflower - 120 kcal;
• peanut and corn - 152.8 kcal each;
• mustard - 152.7 kcal;
• sesame and flaxseed – 120 kcal each;
• almond – 182.7 kcal;
• soybean – 152.8 kcal.

Thus, if we evaluate olive oil from the standpoint of caloric content, then it has no advantages over other similar products. Its advantage is that it is a low-cholesterol product and also contains many vitamins.

Everything for health: how can you use olive oil?

The scope of use of olive oil is not limited to cooking. It is useful for ulcer sufferers as it promotes ulcer healing. It will also help those who suffer from constipation, because it activates intestinal motility. The oil will improve the functioning of the heart.

If you constantly include vegetable salads flavored with olive oil in your menu, you can get rid of fat deposits and lose weight.

“Wood oil” nourishes and strengthens hair well. For this purpose it is used in the form of masks. Face masks also provide an equally impressive positive effect. They restore water balance and elasticity of the skin.