What is a good daily dose of olive oil?

A good guideline is to consume about one to two tablespoons of olive oil per day as part of a varied diet. The most important thing is not to add olive oil on top of all other fats, but to replace harder fats like butter and margarine with it. This way, you get the benefits of olive oil without unnecessary added calories.

In Mediterranean diet countries, olive oil has been the primary source of fat for centuries, and the same principle of substitution works in everyday Finnish life.

How much olive oil should be used daily?

Many people use about 1–2 tablespoons per day as part of a balanced diet, which is about 15–30 milliliters. This amount provides sufficient amounts of good fatty acids without an uncontrollable increase in calorie intake. One tablespoon of olive oil contains about 120 kilocalories.

The amount of olive oil should be related to your total energy intake and other fat consumption. When you switch from butter or hard margarine to olive oil, the quality of fatty acids improves without increasing the total energy intake. In practice, this means, for example, frying vegetables in olive oil instead of butter, making salad dressing olive oil-based, and using olive oil on bread. You can find more information about the properties of olive oil from our olive oil quality page.

The Health Benefits of Olive Oil as Part of a Balanced Diet

The main fatty acid in olive oil is oleic acid, which belongs to monounsaturated fatty acids. When such fats replace saturated fats in the diet, they can contribute to healthy cholesterol levels.

Cold-pressed extra virgin olive oil, in particular, naturally contains polyphenols, which are natural antioxidants. Polyphenols are best preserved in oil that has been mechanically pressed without chemicals. However, no single food is a miracle cure – the benefits of olive oil are best realized as part of a diverse, plant-based diet.

Can olive oil be used too much?

Yes, it is also possible to use too much olive oil, as it is an energy-dense source of fat. Approximately 120 kilocalories per tablespoon means that generous use can significantly increase daily energy intake if olive oil is not used as a substitute for other fats.

A good rule of thumb is to stick to the substitution principle. When you use olive oil instead of butter, coconut fat, or other solid fats, the total amount of fat stays under control and the quality of the fat improves.

Here's how to incorporate olive oil into your every day

1. Salad dressing Mix olive oil with lemon juice or vinegar for a simple dressing. The oil's flavor truly shines when used raw.
2. Frying: Use olive oil in a pan instead of butter for frying vegetables, fish, or chicken. Mild olive oil fits this excellently, being more neutral in taste.
3. Dipping bread: Pour a little olive oil onto a plate and add a pinch of sea salt. A simple and tasty way to enjoy good oil as it is.
4. Finishing soups and stews: Drizzling extra virgin olive oil over the finished soup adds flavor and a smooth finish. Try it, for example Greek cabbage and rice casserole.
5. Baking Olive oil can replace butter in many recipes and makes baked goods moist. Try just homemade granola with olive oil.

You can find more inspiration from our recipes page.

Why choose extra virgin olive oil for daily use?

Extra virgin olive oil is the least processed olive oil. Cold-pressed mechanically and without chemicals preserves the olives' natural taste, aroma, and nutrients. High-quality cold-pressed extra virgin olive oil It gives food a fruity, slightly peppery hint that enriches even simple meals.

For daily use, it's advisable to choose an oil whose origin and production method are known. Memmas Knossos is pressed solely from Cretan Koroneiki olives – a single origin, without any blends. You can learn more Frequently asked questions about olive oil, if you want to learn more about the quality differences.

Memmas Knossos – Cretan flavor for every day

We have been bringing authentic Cretan olive oil to Finnish kitchens since 1996. In addition to extra virgin olive oil, our selection includes organic option, mild olive oil for baking and roasting, and chili-infused olive oil for those who like spicy flavor.

Explore all of our products and find your own favorite. Memmas Knossos products are sold in grocery stores all over Finland, so high-quality Cretan olive oil is always close by.