Caloric Content of Olive Oil: Is it a Substantial Source of Vitamin E?
David Janitzek
2026-03-21
2 min. read
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Olive oil forms an integral part of the Mediterranean cuisine and is also gaining significance in Poland, increasingly being used in diverse dishes. But is it worth considering incorporating it into our daily diet at all?
Nutritional composition of olive oil
The nutritional composition of olive oil is determined by many factors such as the conditions of cultivation, varieties of olives, the production process or the method of storage. It is composed of fat and vitamin E, which is soluble in fats. Additionally, it contains other biologically active substances such as polyphenols, sterols and tocopherols. The nutritional composition of a spoonful of oil (10 g) is as follows: energy value: 89.7 kcal, protein: 0 g, fat: 10 g, total carbohydrates: 0 g, dietary fiber: 0 g.
Nutritious fat from olives - olive oil
Olive oil is composed of 70% oleic acid, which is one of the monounsaturated fatty acids. It also contains saturated fatty acids (15%) and essential polyunsaturated fatty acids from the omega-3 and omega-6 groups, which make up 15%.
Olive oil – a precious vitamin E dietary component
Olive oil is a precious source of vitamin E, also known as the youth vitamin. One spoonful of this fat provides 1.2 mg of this vitamin, which covers 20% of the daily requirement. Vitamin E is essential for the proper functioning of the body. It has antioxidant properties, prevents cell oxidation, fatty liver, and the breakdown of red blood cells. As an antioxidant, it slows down the aging process. It also promotes the proper functioning of the reproductive system and prevents infertility.
Olive oil - beneficial attributes for health
Olive oil demonstrates a wide range of health-beneficial attributes. It contains oleic acid, which acts against atherosclerosis and reduces the total cholesterol and LDL (so-called bad cholesterol) lipoproteins in the blood. Essential unsaturated fatty acids of the omega-3 group display anti-inflammatory effects, increase the amount of HDL lipoprotein, known as good cholesterol, thereby leading to a decrease in triglyceride concentration. They also have a positive impact on blood pressure. Olive oil boasts significant antioxidant properties. Regular consumption of this product acts preventively against cardiovascular diseases and cancer.
Premium quality olive oil
The food market offers various types of oil. The higher the degree of processing, the fewer health-promoting properties the oil possesses. Among oils of the highest quality is extra virgin olive oil. It results from a purely mechanical process. It boasts the highest nutritional value, possesses a natural olive flavor, and emanates a fresh, pleasing fragrance.
