Olive oil
BLS 4.0 food: Olive oil (Olivenöl), code Q120000 · cross-reference USDA FDC #171413
Per portion (10 g)
89.9 kcalenergy
0 gprotein
0 gfibre
10 gfat
0 gcarbohydrate
Verified benefits — authorised EU health claims
Olive oil meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
✓ 87 % of fatty acids are unsaturated and they provide 82 % of energy; condition for "high unsaturated fat": at least 70 % and more than 20 %.
EUR-LexEU CommissionVitamin E contributes to the protection of cells from oxidative stress.
✓ 20.2 mg per 100 g = 168 % of the EU NRV (12 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to normal blood clotting.
✓ 58 µg per 100 g = 77 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 58 µg per 100 g = 77 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.”
Goals this food supports
🫀 Improve cholesterol❤️ Heart health🦴 Strong bones & teeth✨ Healthy skin🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 899 kcal | 89.9 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 0 g | 0 g | BLS PROT625 · Logische Null | |
| Fat | 99.9 g | 10 g | BLS FAT · Übernommener Wert | |
| Carbohydrate (available) | 0 g | 0 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0 g | 0 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Logische Null | |
| Dietary fibre | 0 g | 0 g | BLS FIBT · Logische Null | |
| fibreSoluble | 0 g | 0 g | BLS FIBSOL · Musterberechnung | |
| Water | 0.11 g | 0.01 g | BLS WATER · Aggregated from several sourcesreferenceRagni, L., et al.; A capacitive technique to assess water content in extra virgin olive oils.; Journal of Food Engineering; 2013; 116; 1 Ragni, L., et al. ; Assessment of the water content in extra virgin olive oils by Time Domain Reflectometry (TDR) and Partial Least Squares (PLS) regression methods.; Journal of Food Engineering; 2012; 111; 1 | |
| Salt | 0.0 g | 0.0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 12 g | 1.2 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 74.7 g | 7.5 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 7.4 g | 0.74 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.7 g | 0.07 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.7 g | 0.07 g | BLS F18:3CN3 · Scientific literaturereferenceVingering, N., et al.; Fatty acid composition of commercial vegetable oils from the French market analysed using a long highly polar column; OCL - Oleagineux Corps Gras Lipides; 2010; 17; 3 | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 6.7 g | 0.67 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 6.7 g | 0.67 g | BLS F18:2CN6 · Scientific literaturereferenceVingering, N., et al.; Fatty acid composition of commercial vegetable oils from the French market analysed using a long highly polar column; OCL - Oleagineux Corps Gras Lipides; 2010; 17; 3 | |
| Oleic acid | 71 g | 7.1 g | BLS F18:1CN9 · Scientific literaturereferenceVingering, N., et al.; Fatty acid composition of commercial vegetable oils from the French market analysed using a long highly polar column; OCL - Oleagineux Corps Gras Lipides; 2010; 17; 3 | |
| Cholesterol | 0.07 mg | 0.01 mg | BLS CHORL · Aggregated from several sourcesreferenceGu Q, Yi X, Shen J, Shi J, Liu Y, Shao J; A highly automated method for simultaneous determination of sterols, erythrodiol and uvaol in olive oils; Analytical Methods; 2016; 8; 20 Chapagain, B. P. and Z. Wiesman ; MALDI-TOF/MS fingerprinting of triacylglycerols (TAGs) in olive oils produced in the Israeli Negev desert.; Journal of agricultural and food chemistry J Agric Food Chem ; 2009; 57; 4 |
Vitamins
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 19 µg | 1.9 µg | 2 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 20.2 mg | 2 mg | 168 % | BLS VITE · Aggregated from several sourcesreferenceConverted value from: Andjelkovic, M., et al.; Chemical composition of Turkish olive oil - Ayvalik.; JAOCS, Journal of the American Oil Chemists& 39; Society; 2009; 86; 2 Converted value from: Gimeno, E., et al. ; The effects of harvest and extraction methods on the antioxidant content (phenolics, alpha-tocopherol, and beta-carotene) in virgin olive oil.; Food Chemistry; 2002; 78; 2 Converted value from: Bayram, B., et al.; Comprehensive analysis of polyphenols in 55 extra virgin olive oils by HPLC-ECD and their correlation with antioxidant activities.; Plant Foods Hum Nutr; 2012; 67; 4 Converted value from: Andjelkovic, M.; Correlations of the phenolic compounds and the phenolic content in some Spanish and French olive oils.; Journal of agricultural and food chemistry J Agric Food Chem; 2008; 56; 13 Converted value from: Schwartz H, Ollilainen V, Piironen V, Lampi AM; Tocopherol, tocotrienol and plant sterol contents of vegetable oils and industrial fats; Journal of Food Composition and Analysis; 2008 Converted value from: Cunha SC, Amaral JS, Fernandes JO, Oliveira MBPP; Quantification of Tocopherols and Tocotrienols in Portuguese Olive Oil Using HPLC with Three Different Detection Systems; Journal of Agricultural and Food Chemistry; 2006 Converted value from: Chapagain, B. P. and Z. Wiesman ; MALDI-TOF/MS fingerprinting of triacylglycerols (TAGs) in olive oils produced in the Israeli Negev desert.; Journal of agricultural and food chemistry J Agric Food Chem ; 2009; 57; 4 Converted value from: Fernández-Escobar, R., et al.; Olive oil quality decreases with nitrogen over-fertilization.; Hortscience; 2006; 41; 1 Converted value from: Beltran, G., et al. ; Variability of vitamin E in virgin olive oil by agronomical and genetic factors.; Journal of Food Composition and Analysis; 2010; 23; 6 Converted value from: Monge-Rojas, R., Campos, H.; Tocopherol and carotenoid content of foods commonly consumed in Costa Rica; Journal of Food Composition and Analysis; 2011; 24 Converted value from: Psomiadou, E., et al.; α-Tocopherol content of Greek virgin olive oils.; Journal of Agricultural and Food Chemistry; 2000; 48 |
| Vitamin K | 58 µg | 5.8 µg | 77 % | BLS VITK · Calculated by formula |
| Vitamin C | 0 mg | 0 mg | 0 % | BLS VITC · Übernommener Wert |
| Thiamin (vitamin B1) | 0 mg | 0 mg | 0 % | BLS THIA · Übernommener Wert |
| Riboflavin (vitamin B2) | 0 mg | 0 mg | 0 % | BLS RIBF · Übernommener Wert |
| Niacin (vitamin B3) | 0 mg | 0 mg | 0 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0 mg | 0 mg | 0 % | BLS PANTAC · Übernommener Wert |
| Vitamin B6 | 0 mg | 0 mg | 0 % | BLS VITB6 · Übernommener Wert |
| Folate | 0 µg | 0 µg | 0 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 0.3 mg | 0.03 mg | USDA FDC 171413 |
Minerals & trace elements
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 1.5 mg | 0.15 mg | BLS NA · Laboratory analysis | |
| Potassium | 1.3 mg | 0.13 mg | 0 % | BLS K · Laboratory analysis |
| Calcium | 0.23 mg | 0.02 mg | 0 % | BLS CA · Laboratory analysis |
| Magnesium | 0.81 mg | 0.08 mg | 0 % | BLS MG · Laboratory analysis |
| Phosphorus | 2.5 mg | 0.25 mg | 0 % | BLS P · Laboratory analysis |
| Iron | 0.13 mg | 0.01 mg | 1 % | BLS FE · Laboratory analysis |
| Zinc | 0.04 mg | 0.0 mg | 0 % | BLS ZN · Laboratory analysis |
| Iodine | 0.13 µg | 0.01 µg | 0 % | BLS ID · Laboratory analysis |
| Selenium | 0 µg | 0 µg | 0 % | USDA FDC 171413 |
| Copper | 0.0 mg | 0.0 mg | 0 % | BLS CU · Laboratory analysis |
| Manganese | 0.0 mg | 0.0 mg | 0 % | BLS MN · Laboratory analysis |
Essential amino acids
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0 g | 0 g | BLS HIS · Musterberechnung | |
| Isoleucine | 0 g | 0 g | BLS ILE · Musterberechnung | |
| Leucine | 0 g | 0 g | BLS LEU · Musterberechnung | |
| Lysine | 0 g | 0 g | BLS LYS · Musterberechnung | |
| Methionine | 0 g | 0 g | BLS MET · Musterberechnung | |
| Phenylalanine | 0 g | 0 g | BLS PHE · Musterberechnung | |
| Threonine | 0 g | 0 g | BLS THR · Musterberechnung | |
| Tryptophan | 0 g | 0 g | BLS TRP · Musterberechnung | |
| Valine | 0 g | 0 g | BLS VAL · Musterberechnung |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin E — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.