Olive oil, extra virgin
Checked by us One serving: 9.1 g (about 2 teaspoons) · 80 kcal
Little of the nutrients we score, per serving.
Nothing to watch for most people so far.
On warfarin? Keep your vitamin K steady.
Good for
How we counted this
What one serving (9.1 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
No nutrient we score reaches “some” in one serving. The rest, at “a little” or less, is below.
22 more nutrients at a little or less
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
1.3 mg in one serving: 9% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Vitamin K1
Your blood needs it to clot.
Learn more
5.46 µg in one serving: 5% of the 120 µg a day men need, 6% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
69 mg in one serving: 4% of the 1,600 mg a day men need, 6% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0.05 mg in one serving: 1% of the 8 mg a day men need, under 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
0.09 mg in one serving: under 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
0.03 mg in one serving: under 1% of the 550 mg a day men need, under 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
0.09 mg in one serving: under 1% of the 3,400 mg a day men need, under 1% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
0 µg in one serving: under 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Magnesium
Your muscles and nerves need it to work.
Learn more
0 mg in one serving: under 1% of the 400 mg a day men need, under 1% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Almost none
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0 mg in one serving: under 1% of the 16 mg a day men need, under 1% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- Almost none
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
0 g in one serving: under 1% of the 56 g a day men need, under 1% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0 mg in one serving: under 1% of the 1.3 mg a day men need, under 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0 µg in one serving: under 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0 mg in one serving: under 1% of the 1.2 mg a day men need, under 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0 mg in one serving: under 1% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Almost none
Zinc
Your immune system and healing wounds depend on it.
Learn more
0 mg in one serving: under 1% of the 11 mg a day men need, under 1% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
Watch out
How we counted this
Phthalates
Nothing to watchNo agency has set a health-based limit for this one, so there is no gram figure.
Learn more
One serving carries 35.6 µg (DEHP-equivalents)
How we got this
A serving a day adds 7.1–57% to what an average adult already takes in: a share of that intake, not of the limit.
The dataset’s rating: Nothing to watch: under the limit
Serving = 35.6 micrograms DEHP-eq = 0.509 micrograms/kg body weight/day = 1.0% of EFSA's group-tolerable daily intake (TDI) 50 micrograms/kg body weight/day; EFSA mean-consumer dietary exposure is 0.9-7.2 micrograms/kg body weight/day, so a serving adds 7-57% (below doubling).
Mineral oil aromatic hydrocarbons (MOAH)
Nothing to watchYou’d need about 3 servings a day, every day, of this food alone to double the mineral oil aromatic hydrocarbons (MOAH) an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 2.6–40% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.01 mg (all mineral oil aromatic hydrocarbons, MOAH)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Only mineral oil aromatic hydrocarbons (MOAH) with 3+ aromatic rings are genotoxic. EFSA surrogate reference point benchmark dose lower limit (BMDL10) 0.49 mg/kg body weight/day (PAH8). Serving carries 0.0111 mg MOAH = 0.000158 mg/kg body weight/day; if 10% is 3+ ring (EFSA scenario 1) MoE = 30,998; if 1% (scenario 2) 309,975; both above the 10,000 line. Added to EFSA's adult average total-MOAH exposure (0.0004 to 0.006 mg/kg body weight/day), a serving adds 2.6% to 40%, below doubling. EFSA itself finds MoE < 10,000 for the whole diet under scenario 1, so the diet-level concern is not an olive-oil one.
Checked for 3-MCPD and its esters, cadmium and lead: fine at normal amounts.
3-MCPD and its esters
Nothing to watchYou’d need more than 100 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 0.88 µg ((unrefined category mean); refined-category mean 10.4)
How we got this
The highest average adult intake we found already takes up about 35% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 1,400 g a day would reach the limit.
Why this rating: Eating it daily comes to 9 g a day, which stays within the 930 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's tolerable daily intake for 3-MCPD is 2 µg/kg body weight/day (EFSA 2018). A serving at the unrefined-oil category mean is 0.63% of it (the refined-oil mean, 7.5%). For olive oil itself, a Spanish study found no detectable levels in extra virgin oil; a Brazilian study found esters from none up to 1.16 mg/kg in 'extra virgin' oil and 0.28-3.77 mg/kg in blended 'olive oil', and read the quantifiable esters in extra virgin oil as likely adulteration with refined oil.
Cadmium
Nothing to watchIt was below what the test can detect, so there is no gram figure.
Learn more
One serving carries 0.02 µg (at the reporting limit)
How we got this
A serving a day adds 0.1% to what an average adult already takes in: a share of that intake, not of the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.1% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.1% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.05 µg (at the reporting limit)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
All three composites non-detect; at the 5 ppb reporting limit a serving carries 0.0454 micrograms = 0.13% of the 35 micrograms/day background (0.50 micrograms/kg body weight/day); far below the doubling line.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
For some people
For people on warfarin, as the label puts it: keep vitamin K intake consistent, not avoid. One serving gives 2.4-5.5 µg; olive oil is a minor, steady source.
Learn more
Eat a steady amount, not none. This line goes on every food whose serving gives 10% or more of the daily vitamin K; a few foods below that carry it too, where a source names them. One serving here has about 5.5 µg of vitamin K1.
Worth knowing
No limit applies, so none is rated.
Sugar
0 g of sugar in a 9.1 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 4
Noted for context, or not measured in this food yet.
Measured in this food, not rated yet. Not rated: total arsenic is not speciated and the repo's arsenic row is for the inorganic form; mercury likewise; both are non-detects in all three composites.
Measured in this food, not rated yet. Not rated: glycidol has no safe threshold and is judged by margin of exposure (EFSA 2016: reference point T25 10.2 mg/kg body weight/day; 'MoEs of 25,000 or higher were considered of low health concern'), but no mean level for extra virgin olive oil has been found. Kamikata 2019: glycidyl esters not detected up to 1.98 mg/kg in extra virgin oil, up to 1.88 in olive oil, 0.31-1.84 in blends (abstract). A Health Canada method paper (Becalski 2012) was validated on 'a virgin olive oil which was free of glycidyl esters' (one sample).
Serving carries 0.087 mg mineral oil saturated hydrocarbons (MOSH) = 0.00124 mg/kg body weight/day; EFSA reference point no-observed-adverse-effect level (NOAEL) 236 mg/kg body weight/day gives MoE about 189,728; EFSA concluded present MOSH exposure 'does not raise concern'. Olive POMACE oil is a different product (mean 108.7 mg/kg).
Shown as context, not rated: CFIA reports polycyclic aromatic hydrocarbons (PAHs) in olive oil as benzo[a]pyrene equivalents, not as PAH4, so the EFSA PAH4 reference (benchmark dose lower limit (BMDL10) 0.34 mg/kg body weight/day) cannot be applied to them. For scale only, against the benzo[a]pyrene BMDL10 of 0.07 mg/kg body weight/day: the mean of positive samples (0.21 ppb) gives a margin of exposure of about 2,570,000 and the highest sample (3.25 ppb) about 166,000, both far above 10,000.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 9.1 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
More nutrients per serving, counted together
The other butters, oils and dressings we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Canola oilMore omega-3: ALA (829 mg vs 69 mg)- Soybean oilMore omega-3: ALA (616 mg vs 69 mg)
2 foods out of the 3 other butters, oils and dressings we’ve checked and could compare give clearly more nutrients per serving.
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Canola oilMore omega-3: ALA (829 mg vs 69 mg)
- Soybean oilMore omega-3: ALA (616 mg vs 69 mg)
2 foods out of the 3 other butters, oils and dressings we’ve checked and could compare give clearly more nutrients, protein and fibre per calorie.
None of the 3 other butters, oils and dressings we could compare gives clearly more protein, and more calories, per 100 g.
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Olive oil, extra virgin
How the serving was set: 10 mL = 9.07 g (Health Canada TRA H.2, vegetable oil; label "2 tsp (10 mL)"; grams from FDC 748608 portion 100 mL = 90.7 g)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.761 g | 0.07 g | 0.09 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Calcium | 1 mg | 0.09 mg | 0.11 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| 1 mg | 0.09 mg | 0.11 mg | copy of USDA · not used | Canadian Nutrient File 2026 #422 | C | |
| Carbohydrate | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Choline | 0.3 mg | 0.03 mg | 0.03 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Energy | 884 kcal | 80.18 kcal | – | FDC Energy (kcal), SR Legacy used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Fat | 100 g | 9.07 g | 11.31 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| 99.9 g | 9.06 g | 11.3 g | second database · not used | UK food tables (CoFID 2021) #17-038 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Fatty acids, total saturated | 15.4 g | 1.4 g | 1.74 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| Fibre | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #17-038 | C | |
| Folate | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Iron | 0.56 mg | 0.05 mg | 0.06 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| 0.4 mg | 0.04 mg | 0.05 mg | second database · not used | UK food tables (CoFID 2021) #17-038 | C | |
| Magnesium | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Niacin (B3, niacin equivalents) | 0 mg | 0 mg | 0 mg | listed used | Canadian Nutrient File 2026 #422 | C |
| Phosphorus | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Potassium | 1 mg | 0.09 mg | 0.11 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Protein | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Riboflavin (B2) | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Selenium | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Sodium | 2 mg | 0.18 mg | 0.23 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Sugars | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #17-038 | C | |
| Thiamin (B1) | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Vitamin A | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #17-038 | C | |
| Vitamin B6 | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Vitamin C | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #17-038 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | UK food tables (CoFID 2021) #17-038 | C |
| Vitamin E | 14.35 mg | 1.3 mg | 1.62 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| 5.1 mg | 0.46 mg | 0.58 mg | second database · not used · 2.8× | UK food tables (CoFID 2021) #17-038 | C | |
| Vitamin K1 | 60.2 µg | 5.46 µg | 6.81 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| 57.5 µg | 5.22 µg | 6.5 µg | second database · not used | UK food tables (CoFID 2021) #17-038 | C | |
| Water | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Zinc | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Copper | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| 0.01 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #17-038 | C | |
| Ash | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Energy | 3,699 kj | 335.5 kj | 418.44 kj | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Total fat (NLEA) | 93.7 g | 8.5 g | 10.6 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Tocopherol, beta | 0.11 mg | 0.01 mg | 0.01 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Tocopherol, gamma | 0.83 mg | 0.08 mg | 0.09 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Folate, food | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Folate, DFE | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Betaine | 0.1 mg | 0.01 mg | 0.01 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Tryptophan | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Threonine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Isoleucine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Leucine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Lysine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Methionine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Cystine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Phenylalanine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Tyrosine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Valine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Arginine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Histidine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Alanine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Aspartic acid | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Glutamic acid | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Glycine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Proline | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Serine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| SFA 14:0 | 0.013 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| SFA 16:0 | 12.1 g | 1.1 g | 1.37 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| SFA 18:0 | 2.59 g | 0.23 g | 0.29 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| SFA 20:0 | 0.411 g | 0.04 g | 0.05 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| MUFA 18:1 | 71.269 g | 6.46 g | 8.06 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| PUFA 18:2 | 9.762 g | 0.89 g | 1.1 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| PUFA 18:3 | 0.761 g | 0.07 g | 0.09 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| SFA 22:0 | 0.118 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| MUFA 16:1 | 1.255 g | 0.11 g | 0.14 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| MUFA 20:1 | 0.311 g | 0.03 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Phytosterols | 221 mg | 20.04 mg | 25 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Stigmasterol | 1.02 mg | 0.09 mg | 0.12 mg | listed used | US food database (USDA Foundation Foods) #748608 | C |
| Campesterol | 5.68 mg | 0.52 mg | 0.64 mg | listed used | US food database (USDA Foundation Foods) #748608 | C |
| Brassicasterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #748608 | C |
| Beta-sitosterol | 126 mg | 11.43 mg | 14.25 mg | listed used | US food database (USDA Foundation Foods) #748608 | C |
| Campestanol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #748608 | C |
| Fatty acids, total monounsaturated | 69.2 g | 6.28 g | 7.83 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| Fatty acids, total polyunsaturated | 9.07 g | 0.82 g | 1.03 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| Beta-sitostanol | 2.55 mg | 0.23 mg | 0.29 mg | listed used | US food database (USDA Foundation Foods) #748608 | C |
| Delta-5-avenasterol | 23.1 mg | 2.1 mg | 2.61 mg | listed used | US food database (USDA Foundation Foods) #748608 | C |
| Phytosterols, other | 26.9 mg | 2.44 mg | 3.04 mg | listed used | US food database (USDA Foundation Foods) #748608 | C |
| SFA 15:0 | 0.006 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| SFA 17:0 | 0.081 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| SFA 24:0 | 0.062 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| MUFA 16:1 c | 1.03 g | 0.09 g | 0.12 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| MUFA 18:1 c | 67.8 g | 6.15 g | 7.67 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| PUFA 18:2 n-6 c,c | 8.4 g | 0.76 g | 0.95 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| MUFA 17:1 | 0.125 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.651 g | 0.06 g | 0.07 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| PUFA 20:3 n-6 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| SFA 21:0 | 0.014 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| MUFA 20:1 c | 0.276 g | 0.03 g | 0.03 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| PUFA 18:2 c | 8.4 g | 0.76 g | 0.95 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| PUFA 18:3 c | 0.651 g | 0.06 g | 0.07 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| PUFA 20:3 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748608 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Manganese | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Niacin (B3, preformed) | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Pantothenic acid (B5) | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171413 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #17-038 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Arsenic, all forms · Not rated yet · Not rated: total arsenic is not speciated and the repo's arsenic row is for the inorganic form; mercury likewise; both are non-detects in all three composites. · US FDA Total Diet Study (2018–2020) · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.1% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · A
- Glycidyl esters (glycidol) · Not rated yet · Not rated: glycidol has no safe threshold and is judged by margin of exposure (EFSA 2016: reference point T25 10.2 mg/kg body weight/day; 'MoEs of 25,000 or higher were considered of low health concern'), but no mean level for extra virgin olive oil has been found. Kamikata 2019: glycidyl esters not detected up to 1.98 mg/kg in extra virgin oil, up to 1.88 in olive oil, 0.31-1.84 in blends (abstract). A Health Canada method paper (Becalski 2012) was validated on 'a virgin olive oil which was free of glycidyl esters' (one sample). · DOI 10.3390/foods12234331 · B
- Lead · Nothing to watch: doesn’t double average intake · All three composites non-detect; at the 5 ppb reporting limit a serving carries 0.0454 micrograms = 0.13% of the 35 micrograms/day background (0.50 micrograms/kg body weight/day); far below the doubling line. · US FDA Total Diet Study (2018–2020) · A
- 3-MCPD and its esters · Nothing to watch: under the limit · No cap: EFSA's tolerable daily intake for 3-MCPD is 2 µg/kg body weight/day (EFSA 2018). A serving at the unrefined-oil category mean is 0.63% of it (the refined-oil mean, 7.5%). For olive oil itself, a Spanish study found no detectable levels in extra virgin oil; a Brazilian study found esters from none up to 1.16 mg/kg in 'extra virgin' oil and 0.28-3.77 mg/kg in blended 'olive oil', and read the quantifiable esters in extra virgin oil as likely adulteration with refined oil. · DOI 10.3390/foods12234331 · B
- Mineral oil aromatic hydrocarbons (MOAH) · Nothing to watch: doesn’t double average intake · Only mineral oil aromatic hydrocarbons (MOAH) with 3+ aromatic rings are genotoxic. EFSA surrogate reference point benchmark dose lower limit (BMDL10) 0.49 mg/kg body weight/day (PAH8). Serving carries 0.0111 mg MOAH = 0.000158 mg/kg body weight/day; if 10% is 3+ ring (EFSA scenario 1) MoE = 30,998; if 1% (scenario 2) 309,975; both above the 10,000 line. Added to EFSA's adult average total-MOAH exposure (0.0004 to 0.006 mg/kg body weight/day), a serving adds 2.6% to 40%, below doubling. EFSA itself finds MoE < 10,000 for the whole diet under scenario 1, so the diet-level concern is not an olive-oil one. · PubMed 37711880 · B
- Mineral oil saturated hydrocarbons (MOSH) · Nothing to watch: under the limit · Serving carries 0.087 mg mineral oil saturated hydrocarbons (MOSH) = 0.00124 mg/kg body weight/day; EFSA reference point no-observed-adverse-effect level (NOAEL) 236 mg/kg body weight/day gives MoE about 189,728; EFSA concluded present MOSH exposure 'does not raise concern'. Olive POMACE oil is a different product (mean 108.7 mg/kg). · PubMed 37711880 · B
- PAH4 (polycyclic aromatic hydrocarbons) · Context · Shown as context, not rated: CFIA reports polycyclic aromatic hydrocarbons (PAHs) in olive oil as benzo[a]pyrene equivalents, not as PAH4, so the EFSA PAH4 reference (benchmark dose lower limit (BMDL10) 0.34 mg/kg body weight/day) cannot be applied to them. For scale only, against the benzo[a]pyrene BMDL10 of 0.07 mg/kg body weight/day: the mean of positive samples (0.21 ppb) gives a margin of exposure of about 2,570,000 and the highest sample (3.25 ppb) about 166,000, both far above 10,000. · CFIA 2019 · A
- Phthalates · Nothing to watch: under the limit · Serving = 35.6 micrograms DEHP-eq = 0.509 micrograms/kg body weight/day = 1.0% of EFSA's group-tolerable daily intake (TDI) 50 micrograms/kg body weight/day; EFSA mean-consumer dietary exposure is 0.9-7.2 micrograms/kg body weight/day, so a serving adds 7-57% (below doubling). · PubMed 32626195 · B
- Vitamin K and warfarin · Worth knowing · For people on warfarin, as the label puts it: keep vitamin K intake consistent, not avoid. One serving gives 2.4-5.5 µg; olive oil is a minor, steady source. · US food database (USDA SR Legacy) · C
Sources
- CFIA, Polycyclic Aromatic Hydrocarbons in Selected Foods - April 1, 2019 to March 31, 2020 (targeted survey, final report)
cfia-pah-2019-20· full text read · Open Government Licence - Canada (per site) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - Shi R, Shen P, Yu W, et al. Occurrence and Dietary Exposure of 3-MCPD Esters and Glycidyl Esters in Domestically and Commercially Prepared Food in Singapore. Foods 2023 · doi:10.3390/foods12234331 · PMID 38231853
doi:10.3390/foods12234331· full text read · CC BY (MDPI; per PMC) - US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - EFSA CEP Panel. Update of the risk assessment of di-butylphthalate (DBP), butyl-benzyl-phthalate (BBP), bis(2-ethylhexyl)phthalate (DEHP), di-isononylphthalate (DINP) and di-isodecylphthalate (DIDP) for use in food contact materials. EFSA Journal 2019 · PMID 32626195
pmid:32626195· full text read · per PMC record (EFSA Journal, open access) - EFSA CONTAM Panel. Update of the risk assessment of mineral oil hydrocarbons in food. EFSA Journal 2023 · doi:10.2903/j.efsa.2023.8215 · PMID 37711880
pmid:37711880· full text read · per PMC record (EFSA Journal, open access)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.