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].
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
These references link to the BRAIN Diet bibliography page, where the full citation and DOI/external source link are provided.
- Schwingshackl and Hoffmann 2014 – Monounsaturated fatty acids, olive oil and health status
- Fielding et al. 2005 – Increases in plasma lycopene after tomatoes cooked with olive oil
- EFSA NDA Panel 2011 – Health claims related to polyphenols in olive oil (LDL oxidation)
- Pedan et al. 2019 – Phenolic compounds and sensory properties of olive oil (oleocanthal/oleacein means)