# Nutritional Benefits of Extra Virgin Olive Oil (EVOO)

At Ilias and Sons, we take pride in producing organic, high-phenolic extra virgin olive oil (EVOO) that delivers both exceptional flavour and nutrition. Whether you are following a Mediterranean diet, keto lifestyle, or simply looking for a heart-healthy cooking oil, EVOO is a nutritional powerhouse packed with beneficial fats and antioxidants.

## Nutritional Breakdown of Extra Virgin Olive Oil (Per 1 Tbsp / 15ml Serving)

Nutrient

Amount

% Daily Value (DV)

Calories

120 kcal

\-

Total Fat

14g

21%

Saturated Fat

2g

9%

Trans Fat

0g

0%

Polyunsaturated Fat

2g

\-

Monounsaturated Fat

10g

18%

Cholesterol

0mg

0%

Sodium

0mg

0%

Carbohydrates

0g

0%

Protein

0g

\-

_\*Not a significant source of dietary fibre, sugars, Vitamin A, Vitamin C, Calcium, or Iron. Percent Daily Values (DV) are based on a 2,000-calorie diet._

## Why Extra Virgin Olive Oil is a Superfood

### 1\. Rich in Heart-Healthy Monounsaturated Fats

Unlike seed oils, which are highly processed and contain unhealthy omega-6 fatty acids, extra virgin olive oil is composed mainly of monounsaturated fats (MUFA), which help:

-   Lower bad cholesterol (LDL) while increasing good cholesterol (HDL)
-   Reduce inflammation and protect against heart disease
-   Improve circulation and cardiovascular function

[Shop our Organic Extra Virgin Olive Oils](https://iliasandsons.com/collections/greek-extra-virgin-olive-oils)

### 2\. High in Antioxidants & Polyphenols

Our high-phenolic 7Thirty Extra Virgin Olive Oil is packed with polyphenols, which are powerful antioxidants that help:

-   Reduce oxidative stress and slow down aging
-   Support brain health and protect against cognitive decline
-   Combat inflammation linked to arthritis and autoimmune conditions

[Learn More About High-Phenolic EVOO](https://iliasandsons.com/products/7thirty-high-phenolic-ultra-premium-organic-greek-extra-virgin-olive-oil-1)

### 3\. Supports Weight Management & Metabolism

Despite its calorie content, EVOO supports healthy weight management because:

-   It helps regulate appetite and satiety, preventing overeating
-   It is a key component of the Mediterranean Diet, one of the world’s healthiest eating patterns
-   Studies suggest it may boost fat metabolism when consumed regularly

[Explore the Mediterranean Diet Benefits](https://iliasandsons.com/blogs/news/2021-best-diet-for-years-mediterranean-diet-ranked-best-overall)

### 4\. Extra Virgin Olive Oil vs. Seed Oils

Unlike canola, soybean, and vegetable oils, which are heavily refined and contain harmful trans fats, EVOO is cold-pressed, minimally processed, and naturally rich in nutrients. Seed oils have been linked to inflammation, obesity, and chronic disease, while extra virgin olive oil is one of the healthiest fats available.

[Read More: Why Seed Oils Are Unhealthy](https://iliasandsons.com/blogs/the-war-on-seed-oils)

### 5\. How to Use Extra Virgin Olive Oil

EVOO is versatile and can be used in a variety of ways:

-   Drizzle over salads, vegetables, and grilled meats
-   Use as a healthy butter substitute in baking
-   Blend into smoothies for an antioxidant boost
-   Pair with balsamic vinegar for a gourmet dipping experience

[Shop Our Flavoured Olive Oils](https://iliasandsons.com/collections/greek-extra-virgin-olive-oils)

## Final Thoughts

Extra Virgin Olive Oil is more than just a cooking oil—it’s a superfood packed with heart-healthy fats, antioxidants, and powerful nutrients. Whether you're using it for \*\*cooking, baking, or health benefits\*\*, choosing high-quality EVOO, like [Ilias and Sons](https://iliasandsons.com), ensures you get the best possible nutrition and flavour.

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> Source: [Ilias and Sons](https://iliasandsons.com/pages/nutritional-benefits-of-extra-virgin-olive-oil-evoo)