Extra virgin olive oil is fairly nutritious.
It contains modest amounts of Vitamins E and K and plenty of beneficial fatty acids.
This is the nutrient content of 100 grams of olive oil (1):
- Saturated Fat: 13.8%.
- Monounsaturated Fat: 73% (most of it the 18 carbon long oleic acid).
- Omega-6: 9.7%.
- Omega-3: 0.76%.
- Vitamin E: 72% of the RDA.
- Vitamin K: 75% of the RDA.
But where extra virgin olive oil really shines is in its content of antioxidants.
Some people have criticized olive oil for having a high Omega-6 to Omega-3 ratio(over 10:1), but keep in mind that the total amount of polyunsaturated fats is still relatively low, so this shouldn’t be a cause for concern.
Bottom Line: Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. True extra virgin olive oil is loaded with antioxidants, some of which have powerful health benefits.