Olive oil
Values per 100 g — CIQUAL data (ANSES).
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Quality fat, in pure form
Olive oil is a pure fat: 100 g of fat for 899 kcal, with no protein or carbs. Rich in monounsaturated fatty acids and an emblem of the Mediterranean diet, it supports cardiovascular health and hormone production.
Very caloric, it is measured precisely: one tablespoon (~10 g) already provides ~90 kcal.
How to use it
Raw as a dressing (salads, vegetables, dishes), it best preserves its qualities. For cooking, it handles low to medium heat; extra-virgin olive oil is the highest quality. A drizzle is enough to enrich a dish with healthy fats.
Bulking and cutting
When bulking, oil is a simple, concentrated way to add calories (a drizzle = a lot of energy). When cutting it stays healthy but is dosed to the gram: this is often where 'invisible' calories hide.
Extra-virgin: quality and storage
Extra-virgin olive oil is cold-extracted, unrefined: it is the richest in polyphenols (antioxidants) and in flavour. Save it for raw dressing, where these qualities show. For cooking, a more neutral olive oil does the job perfectly.
Light and heat oxidise it: keep it in a dark bottle, cool and away from light. An oil that goes rancid loses its taste and value — buy sizes you finish within a few weeks.
What to pair it with
A drizzle of olive oil on vegetables, fish or a starch.
Key takeaways
- 100 g fat per 100 g (899 kcal): pure, monounsaturated fat.
- 1 tbsp ≈ 90 kcal: measure precisely.
- Raw as a dressing, it preserves its qualities.
- "Invisible" calories to watch when cutting.
Frequently asked questions
Does olive oil make you gain weight?
Very caloric, it causes weight gain if it pushes you past your calorie needs. In a measured amount, it is on the contrary an excellent fat to fit into your total fat intake.
Can you cook with olive oil?
Yes, at low to medium heat. Raw as a dressing it best keeps its qualities; extra-virgin olive oil is the most valuable.
Which olive oil should you choose?
For raw dressing, an extra-virgin (rich in polyphenols and flavour) is the best choice; keep it away from light and heat. For cooking, a more neutral olive oil is plenty — no need to 'waste' extra-virgin in the pan.
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