Extra-Virgin Olive Oil
A heart-healthy fat that is very low in sodium and rich in monounsaturated fats, making it a recommended cooking fat for DASH diet meals. It offers superior flavor compared to regular olive oil.
Nutritional Information
Calories 124 per 1 tablespoon (14g)
Sodium 0mg per 1 tablespoon (14g)
Potassium 0mg per 1 tablespoon (14g)
Fiber 0g per 1 tablespoon (14g)
Introduction
Extra-virgin olive oil is a heart-healthy fat that is very low in sodium and rich in monounsaturated
fats, making it a recommended cooking fat for DASH diet meals. With its superior flavor compared
to regular olive oil, extra-virgin olive oil is ideal for finishing dishes, dressings, and
lower-heat cooking applications.
Health Benefits
- Naturally very low in sodium
- Provides healthy monounsaturated fats
- Part of heart-healthy eating patterns
- Superior flavor for finishing dishes
- Contains vitamin E
Preparation & Cooking
Extra-virgin olive oil is best used for finishing dishes and dressings where its flavor shines,
or for cooking at low to medium temperatures. It can be drizzled over finished dishes, used as
a base for salad dressings, used in marinades, or for sautéing vegetables at lower heats. Regular
olive oil is better for higher heat cooking. Use in moderation—a little goes a long way for flavor.
Storage
Extra-virgin olive oil should be stored in a cool, dark place and kept tightly sealed to protect
it from light, heat, and air. Unopened bottles can be stored for up to 2 years. Once opened,
use within 6 months for best quality. Store away from heat sources like the stove. Extra-virgin
olive oil is best stored in a dark bottle to protect it from light.
Cooking Tips
- Extra-virgin olive oil offers best flavor for finishing and dressings
- Look for cold-pressed varieties when possible
- Check for harvest date if available for freshness
- Store in dark bottle to protect from light
- Buy in sizes you'll use within 6 months of opening