Extra Virgin Olive Oil
Overview
Extra virgin olive oil (EVOO) is a cornerstone fat in the BRAIN Diet, providing mostly monounsaturated fat (oleic acid) together with meaningful amounts of vitamin E (alpha-tocopherol), vitamin K₁, and a dense cluster of olive-specific polyphenols. While its basic macronutrient profile looks simple, phenolics such as oleuropein aglycone, oleocanthal, oleacein, and hydroxytyrosol derivatives give EVOO a distinctive antioxidant and anti-inflammatory signature compared with refined seed oils [1,2]. The same polyphenol and tocopherol cluster helps stabilise the oil against oxidation during storage and moderate heat cooking.
Within the BRAIN Diet framework, the brain-relevant benefits of EVOO come primarily from these polyphenols and fat-soluble antioxidants rather than from calories or fat alone. The EFSA-authorised claim for “protection of blood lipids from oxidative stress” requires at least 250 mg/kg of hydroxytyrosol and its derivatives (≈25 mg/100 g) [3]. In practice, many commercial EVOOs fall around ~100–250 mg/kg total phenolics, while early-harvest, high-polyphenol oils can reach ~500–900 mg/kg depending on cultivar, harvest timing, and processing [4]. Used as the default dressing and cooking fat around vegetables, legumes, and whole grains, EVOO helps improve polyphenol bioavailability and supports cardiometabolic and neuroprotective mechanisms as part of a Mediterranean-style pattern [2–4].
Key Nutritional Highlights
- Reports on monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies [1]
- Reports on increases in plasma lycopene concentration after consumption of tomatoes cooked with olive oil [2]
- Reports on scientific Opinion on the substantiation of health claims related to polyphenols in olive oil and protection of LDL particles from oxidative damage pursuant to Article 13(1) of Regulation (EC) No 1924/2006 [3]
- Reports on characterization of phenolic compounds and their contribution to sensory properties of olive oil [4]
Food Context
Preparation
- Best used for salad dressings, drizzling, low-heat cooking to preserve polyphenols
- Avoid high-heat cooking to preserve polyphenols and prevent oxidation
- Early harvest oils have higher bioactive content (oleuropein, polyphenols) and may contain CoQ10 in useful quantities
- Store away from heat and light to preserve antioxidant properties
Recipes
5 recipes containing this food
Black Bean & Sweet Potato Vegetable Chilli
A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.
Linguine alle vongole mantecate (Linguine with cockles in a silky emulsified sauce)
Whole-wheat linguine with cockles in a silky emulsified sauce; Italian emulsification technique without cream, supporting taurine, B12, and choline intake.
Roast Duck Breast with Berry Sauce
A rich main dish built around crisp-skinned duck breast with a bright blueberry and raspberry sauce, designed to balance richness with acidity and aromatic depth.
Roasted Aubergine with Herb Olive Oil
Soft roasted aubergine finished with a late-added herb oil of rosemary, thyme, chilli flakes and olive oil, served with a light balsamic drizzle.
Savoury Greens & Egg Breakfast Skillet
A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 800 kcal | — |
| Protein | 0 g | — |
| Total fat | 93.3 g | — |
| Saturated fat | 13.3 g | — |
| Carbohydrates | 0 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Vitamin E | 14.4 mg | 96% |
| Vitamin K | 60 µg | 50% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Total olive polyphenols | 15 mg * | “Typical” EVOO band; early-harvest / high-phenolic oils can be several-fold higher. |
| Hydroxytyrosol | 1.4 mg * | EFSA claim threshold is expressed as hydroxytyrosol equivalents (derivatives included). |
| Tyrosol | 1 mg * | Often co-varies with hydroxytyrosol derivatives across cultivars. |
| Oleocanthal | 7.8 mg * | Secoiridoid linked to throat “pungency”; concentrations vary widely by oil. |
| Oleacein | 4.2 mg * | Common secoiridoid in EVOO; correlates with polyphenol-rich chemotypes. |
| Oleuropein | 5 mg * | Reporting depends on whether aglycones/derivatives are pooled vs split. |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
- * Total olive polyphenols: Total phenolics in extra virgin olive oil vary widely by cultivar, harvest stage, and processing. A practical "typical EVOO" range is ~100–250 mg/kg (≈10–25 mg/100 g), while high-phenolic/early-harvest oils can reach ~500–900 mg/kg (≈50–90 mg/100 g). Use this row as a guide, not a precise fixed value for all oils.
- * Hydroxytyrosol: Hydroxytyrosol in EVOO is typically reported in the low mg/kg range and is present largely as derivatives; indicative values across oils are roughly ~7–21 mg/kg (≈0.7–2.1 mg/100 g). The EFSA-authorised claim is based on hydroxytyrosol and its derivatives at ≥250 mg/kg (25 mg/100 g) expressed as hydroxytyrosol equivalents.
- * Tyrosol: Tyrosol is typically in the low mg/kg range and often co-varies with hydroxytyrosol derivatives; indicative values are roughly ~6–15 mg/kg (≈0.6–1.5 mg/100 g), with substantial variability by cultivar and harvest.
- * Oleocanthal: Oleocanthal is a major secoiridoid associated with pungency. In an analysis of 100 EVOO samples, mean oleocanthal concentration was ~77.9 mg/kg (≈7.8 mg/100 g), with wide variability across oils.
- * Oleacein: Oleacein is commonly abundant in EVOO and varies strongly by cultivar and processing. In an analysis of 100 EVOO samples, mean oleacein concentration was ~41.8 mg/kg (≈4.2 mg/100 g); some oils can be much higher.
- * Oleuropein: Oleuropein-related secoiridoids dominate the phenolic fraction; reported values depend on whether aglycone/derivatives are quantified separately. Use this as a qualitative guide within the broader phenolic range rather than a universal fixed number.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
8 substances in this food
Hydroxytyrosol (Olive Polyphenol)
Potent antioxidant polyphenol from extra-virgin olive oil; anti-inflammatory
Oleacein
Secoiridoid polyphenol in extra-virgin olive oil; antioxidant and NRF2 activation
Oleocanthal
Secoiridoid polyphenol in extra-virgin olive oil; NF-κB inhibition and anti-inflammatory effects
Oleuropein
Major secoiridoid polyphenol in olive oil; oleuropein aglycone supports mitophagy, SIRT1, and AMPK activation
Tyrosol
Phenolic compound in olive oil; neuroprotective effects and precursor to hydroxytyrosol
Vitamin E (Tocopherols/Tocotrienols)
Lipid-phase antioxidant; protects PUFA (DHA) in membranes
References
[1] The aim of the present meta-analysis of cohort studies was to focus on monounsaturated fat (MUFA) and cardiovascular disease, cardiovascular mortality as well as all-cause mortality, and to distinguish between the different dietary sources of MUFA. Schwingshackl & Hoffmann 2014. Monounsaturated fatty acids, olive oil and health status
[2] Used as the default dressing and cooking fat around vegetables, legumes, and whole grains, EVOO helps improve polyphenol bioavailability and supports cardiometabolic and neuroprotective mechanisms as part of a Mediterranean-style pattern [2–4]. Fielding & Rowley 2005. Increases in plasma lycopene after tomatoes cooked with olive oil
[3] The EFSA-authorised claim for “protection of blood lipids from oxidative stress” requires at least 250 mg/kg of hydroxytyrosol and its derivatives (≈25 mg/100 g). EFSA Panel on Dietetic Products & Allergies (NDA) 2011. Health claims related to polyphenols in olive oil (LDL oxidation)
[4] In practice, many commercial EVOOs fall around ~100–250 mg/kg total phenolics, while early-harvest, high-polyphenol oils can reach ~500–900 mg/kg depending on cultivar, harvest timing, and processing. Pedan & Fischer 2019. Phenolic compounds and sensory properties of olive oil (oleocanthal/oleacein means)