Olive vegetable oil, rich in vitamins and microelements, is used not only in cooking, but also for healthy and proper nutrition. Despite the high calorie content, olive oil is a dietary product and is often used by those who follow 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), which directly affect the reduction of cholesterol in the body, strengthen and make the walls of blood vessels elastic.

Olive oil contains vitamins K, D, E, A, B3, it 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.

The 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 breast cancer by 4 times.

Oil is also widely used in cosmetology because of the valuable substances that make up its composition: squalane, squalene and phenol. It is used in the production of products for moisturizing, nourishing and firming the skin. Also good for hair.

How many calories in olive oil

olive oil for weight loss


Oleic acid is able to produce 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. oil and the same amount of lemon juice. Diet during the day - fruits, vegetables and mineral water without gas.

Recipes for popular diet dishes with olive oil

Avocado salad

Ingredients :


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

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

Calorie salad 60 kcal per 100 grams.

Greek salad


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

Finely chop everything, season.

Calorie content - 130 kcal per 100 grams of lettuce.

Salad composition in Spanish

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


Peel the onion and boil in salted water until soft, drain in a colander and dry. Cut, put on a dish. Chop the greens, sprinkle over the onion. Put the olives, cut into rings, on top of the greens. Mix wine vinegar with oil, season the dish.

Calorie content - 130 kcal per 100 grams.

Harm of olive oil

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

  • indigestion;
  • diarrhea
  • excessive bile secretion, blockage of the gallbladder and formation of stones.

Olive oil - useful product with moderate use and storage conditions.

Among all vegetable oils, olive oil, or, as it is also called, Provence oil, has remained the most popular for many years. And this is not surprising, because its benefits have long been proven. But when using 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 favorably affects almost all organs and systems of the body. So, with its regular use in food, you can reduce the risk of not only gastritis and colitis, but also contribute to the speedy healing of the ulcer!

"Liquid gold" also favors the healing of various injuries and wounds, and it doesn't matter if it's a bruise, a scratch or a burn. But these are all trifles compared to the benefits that it brings in oncological diseases. 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 tendency to mutate.


People who lead a healthy lifestyle almost always prefer olive oil to sunflower oil. And this is absolutely the right decision, because despite the calorie content, such a product contains healthy fats. Salad seasoned with olive oil will not affect the waist.

It is also impossible not to rejoice at the vitamin E included in its composition, which will make your skin smooth and silky, saturate your hair with shine and strength, and give your nails a healthy look and length. At regular use product, it will be possible to completely refuse the services of a cosmetologist.


Harm

Any food, in addition to benefits, has disadvantages, and "liquid gold" is no exception to the rule.

The greatest harm overuse olive oil can bring people suffering from cholecystitis. Such an 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 have to be careful and heat treatment"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 burned by 50%.


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

In any case, do not get carried away with olive oil - two tablespoons a day is enough. And if you have a desire to use it for the treatment of diseases or in the form of a cosmetic product, you should still consult with your doctor or cosmetologist.


Chemical composition

Such a huge amount of benefits of olive oil provides it 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 the product, there are also 2 milligrams of such a macronutrient as phosphorus, which equals 0.3% for every 100 grams of the product.

Olive oil also contains iron. This trace element is contained in the amount of 0.4 milligrams, and required amount 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. A huge role in the composition of olive oil is played by various fatty acids, namely: unsaturated acids (arachidic, palmitic and stearic), monosaturated acids (gadoleic, oleic and palmitoleic) and polyunsaturated acid (linoleic).

In addition to the main elements and vitamins, olive oil contains vitamins A, B, C and K, which are supplemented with minerals such as calcium, magnesium, potassium and sodium. Total vitamins in 100 grams of olive oil are about 15 mg.


The nutritional value

It is impossible to talk about the calorie content of any product without remembering such a concept as BJU (the amount of proteins, fats and carbohydrates), which determines the calorie content itself. So, as you know, proteins and carbohydrates are completely absent in olive oil, 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 carry any energy value for the body. The norm of fat per day for the average adult is 60 g. This means that if you consume 100 grams of olive oil, you will exceed the norm of fat per day by almost 70%. Although, in turn, only 18.5% of fats fall on 100 kcal, that is, the main thing is not to abuse it.


calories

Now consider how many calories are contained in 100 grams of oil, 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 build on this value.
  • In 1 tablespoon. A tablespoon holds about 15 ml of "liquid gold", that is, 17 grams. Since 100 grams of olive oil contains 898 kcal, 1 gram contains 8.98 kcal. Further, using simple arithmetic, we consider: 17 grams are 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. Further, 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, diets for weight loss. The largest producers are Spain, Greece, Italy, France, Cyprus, Turkey, the USA and the countries of North Africa. The Russian and Ukrainian food markets come from Spain and Italy.

Olive oil (wood, Provence) is obtained from the fleshy part of the fruit of the olive tree, as well as from the core of its hard bone.

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 physico-chemical processes aimed at eliminating the strong taste and acid content.

What do the abbreviations IGP and DOP stand for?

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

The 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
  • Fat - 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

Varieties olive oil, produced in the southern regions of the Mediterranean, have more linoleic acid in their composition compared to species that are made in the northern regions.

The benefits of olive oil

Beneficial features of this type of oil are significant compared to its other fatty competitors. Olive oil is widely used in cooking (especially in the Mediterranean countries: Greek, Italian, Spanish). The breakfast of most inhabitants of 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, main dishes. 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 lowers the level of cholesterol 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 blood pressure medicines are made from olive leaves. In addition, olive oil has a good effect on bone tissue, preventing calcium loss, 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, the normal functioning of tissues and the maintenance of 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 the oil reduces the risk of malignant tumors, especially breast cancer. Vitamins, antioxidants, oleic acid, which are part of olives, stop the development of cancer cells, removing toxins and harmful compounds. Read the article for more details: "".

Useful properties in cosmetology

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

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

In Russia it was known for a long time, but they called it Provencal. They brought it mainly from the south of France. Although the first to cultivate and, accordingly, extract healthy fats from fruits, the ancient Greeks began. It was they who invented the press, with the help of which they pressed the soft parts of the fruit and the seeds, obtaining a high-quality golden-green liquid by cold pressing. oil is 898 kcal per 100 g of product. At the same time, it does not contain any proteins and carbohydrates. We can say that it is a solid fat (99.8 g).

Why, then, is it considered that olive oil is a dietary product? After all, it is an integral part of the so-called Mediterranean diet, which, by the way, is included in the UNESCO List as an intangible heritage of mankind. Indeed, in fact, by seasoning the salad with sour cream (15-20% fat), we will get it than if we pour it with olive oil (almost 100%). It's all about the digestibility of the product. The high calorie content of olive oil does not affect the figure at all, because it is completely processed by the body and is not deposited in it in the form of subcutaneous fat. This is facilitated by triglycerides of fatty acids and an extremely high content of oleic ester.

However, it is worth paying attention to the types of oil. The most valuable type is "Extra Virgin" (virgin) oil. It has a distinct greenish tint and a distinct bitter taste. It is also called natural virgin oil. The fact is that it is obtained by simple cold pressing from the fruits of the olive tree. It is he who is called "liquid gold" (according to the successful expression of Homer). And although the calorie content of olive oil varies little from the production method, all other varieties are considered worse. And all because they reduce the level of unsaturated fats and linoleic acid.

Purified in a physical and chemical way from the bitterness of the "virgin", which some consider unpleasant. And completely useless for health is cake fat, prepared from the squeezed by heating and chemical solvents. Despite the fact that the calorie content of olive oil of the second and third extractions remains the same high, it is not so easily absorbed by the body and does not break down cholesterol at all.

The right variety of Provence fat, when used daily, leads to the elimination of diabetes and cardiovascular diseases, strengthens the walls of blood vessels, and improves eyesight. People who often use this oil in their diet have thick hair and strong, healthy nails. contained in fat, quickly heals wounds; vitamins K, E, A and D strengthen muscles and bone tissue, and phenols increase immunity. Lovely soft and delicate taste allows you to completely forget how high the calorie content of olive oil is. A tablespoon of this dressing vegetable salad certainly will not bring harm to your body, but only benefit.

For those who are used to calculating the nutritional value always and in everything, we recommend using only the Virgin variety, moreover, packed in glass containers. These bottles have convenient dispensers, with which you can strain the liquid even into a coffee spoon. The calorie content of a teaspoon of olive oil will then be 45 kcal, and a tablespoon - 199 units.