Extra virgin olive oil
Rated by 11 diets
Diet Ratings
Extra virgin olive oil contains 0g net carbs with 14g fat per tablespoon. Pure fat source with no carbs, ideal for keto cooking and dressings.
Plant-derived oil from olives, minimally processed. Rich in polyphenols and healthy monounsaturated fats. No animal products.
Extra virgin olive oil is a minimally processed, ancestral fat source available to Mediterranean hunter-gatherers. Cold-pressed, unrefined form is ideal. Excellent omega-6 to omega-3 ratio. Universally approved in paleo diet.
Foundation of Mediterranean diet. Rich in monounsaturated fats and polyphenol antioxidants. Primary fat source. Extensively researched and universally endorsed.
Plant-derived oil from olives. While less processed than some oils, it is plant-based and excluded from carnivore diet which permits only animal fats.
Unrefined, cold-pressed oil with no excluded ingredients. Explicitly approved as a natural fat source in Whole30.
Extra virgin olive oil is low in FODMAPs at all serving sizes. Monash University confirms low-FODMAP status. Pure oil contains no fermentable carbohydrates.
Cornerstone DASH fat source. Rich in monounsaturated fats and polyphenols with anti-inflammatory properties. Zero sodium, supports cardiovascular health. Minimal processing preserves nutrients.
Quintessential Zone fat. High in monounsaturated fat and polyphenols with strong anti-inflammatory properties. Dr. Sears explicitly recommends olive oil as primary cooking and dressing oil. Ideal for Zone.
Cornerstone of anti-inflammatory diet. Rich in polyphenols (oleuropein, hydroxytyrosol) with documented anti-inflammatory effects. Monounsaturated fat base. Extensively supported by Dr. Weil, Mediterranean diet research, and mainstream guidelines. Cold-pressed preserves bioactive compounds.
Extra virgin olive oil is 100% fat (120 cal per tablespoon), though mostly unsaturated and anti-inflammatory. While preferable to saturated fats, it still triggers GLP-1 nausea and bloating in typical amounts. Best used as a light drizzle (1 teaspoon) rather than cooking oil. Minimal nutritional value per calorie.
Controversy Index
Score range: 2–10/10. Higher controversy = more disagreement between diets.