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Plant-BasedPlant Oils & Fats
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Extra Virgin Olive Oil

Extra Virgin Olive Oil (Olive variety)

Extra Virgin Olive Oil is an olive plant fat, known for its mild flavor profile, and rich in essential nutrients like Vitamin E, Vitamin K, None or trace minerals.

Regional names

Extra Virgin Olive Oil

Origin

Extra Virgin Olive Oil is cataloged inside the olive lane of plant oils & fats.

Native region

Global temperate and subtropical zones

Season

Available year-round depending on form, preservation, or sourcing

Food Combinations & Timing

✅

Safe Combination Profile

It is safe to eat this food item with other food items.

Nutritional profile

Calories

849 kcal / 100 g

Protein

0 g

Carbs

0 g

Fat

96.0 g

Fiber

0 g

Water content

0%

Glycemic index

0

Vitamins

  • Vitamin E
  • Vitamin K

Minerals

  • None or trace minerals

Health benefits

Evidence-aligned highlights

  • Provides key macronutrients and micronutrients that support metabolic vitality.
  • Contributes essential dietary compounds that support tissue structure and recovery.
  • Ready for future custom nutritional mapping.

Flavor notes

Mild

Texture

Crisp

Aroma

Fresh

Pairings

Various flavor pairings

Safety & toxicity

Edible parts

Standard edible portions

Toxic or risky parts

Discard non-food-grade or spoiled forms

Raw vs cooked

Safe to consume according to culinary standards.

Allergies & intolerances

No common allergy warning.

Drug interactions

No major interactions for normal food amounts.

Safe daily limit

Enjoy as part of a balanced diet.

⚠️ Notice: This safety profile is a general guideline. Dietary tolerances differ; consult a healthcare professional for allergies or drug interactions. See our full disclaimer.

Who should avoid & how to handle it

Who should avoid or moderate

  • General population safe.

Preparation & storage

  • Clean: Wash or wipe clean according to the usual market form.
  • Cut: Slice, chop, or portion as needed for your recipe.
  • Cook: Prepared raw or cooked according to recipe preference.
  • Store: Keep in a cool, dry place or refrigerate.
  • Preserve: Freeze or dry for longer storage.

Cuisine & cultural use

Common cuisines

  • Global culinary use

Extra Virgin Olive Oil appears in Global culinary use, often because its flavor structure and prep speed fit both everyday cooking and ceremonial dishes.

Dynamic Substitutions

No alternatives recorded for this specific item. It is chemically or botanically unique in the database.

🌱 Cultivation & Production

Extra Virgin Olive Oil Production Profile

Discover how extra virgin olive oil is obtained, produced, and how you can craft or prepare it in your own kitchen.

Apartment Friendly

✓ Highly Recommended

Yes

Urban Space Advice

Highly suited for apartments. You can easily produce this item in an apartment kitchen using standard cookware or dehydration equipment.

Source Material

Olives, seeds, nuts, or butter

Primary Method

Cold-pressing, centrifugation, or clarification

Homemade Production Method

  1. 1

    To make Ghee at home: Melt unsalted butter in a saucepan over medium heat.

  2. 2

    Simmer gently as the butter separates into foam, clear liquid, and milk solids.

  3. 3

    Once milk solids turn golden brown at the bottom, strain the liquid through cheesecloth.

  4. 4

    Store the golden clarified oil in a clean jar at room temperature.

Quick recipes

Fast recipes using Extra Virgin Olive Oil

Snack

Spiced Pan-Seared Halloumi

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Crispy golden halloumi cheese slices seasoned with oregano and lemon.

Ingredients

Servings:2
  • 200 g halloumi cheese, sliced 1/2-inch thick
  • 1 tbsp extra virgin olive oil
  • 1/2 tsp dried oregano
  • 1 tbsp fresh lemon juice

Nutrition

  • 280 kcal
  • 18 g protein
  • 2 g carbs
  • 22 g fat

Preparation Steps

  1. 1Heat olive oil in a non-stick skillet over medium-high heat.
  2. 2Add halloumi slices and cook for 3-4 minutes per side until golden brown.
  3. 3Drizzle with lemon juice and sprinkle dried oregano before serving.

Dinner

Pan-Seared Red Snapper

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Crispy skin red snapper fillet sautéed in lemon thyme butter sauce.

Ingredients

Servings:2
  • 2 red snapper fillets (skin-on)
  • 1 tbsp olive oil
  • 1 1/2 tbsp butter
  • 1 tsp fresh thyme leaves
  • 1 tbsp lemon juice

Nutrition

  • 240 kcal
  • 30 g protein
  • 1 g carbs
  • 12 g fat

Preparation Steps

  1. 1Score skin gently and season both sides with salt and pepper.
  2. 2Heat oil in skillet skin-side down over medium-high for 5 minutes.
  3. 3Flip fillet, add butter, thyme, and lemon juice, basting for 4 minutes.

Snack

Silky Creamy Garlic Hummus

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Fresh homemade chickpea hummus whipped with tahini and garlic oil.

Ingredients

Servings:2
  • 1 1/2 cups cooked chickpeas
  • 3 tbsp tahini
  • 2 tbsp lemon juice
  • 1 clove garlic
  • 2 tbsp extra virgin olive oil

Nutrition

  • 180 kcal
  • 6 g protein
  • 18 g carbs
  • 10 g fat

Preparation Steps

  1. 1Blend chickpeas, tahini, lemon juice, and garlic until smooth.
  2. 2Drizzle in cold water or ice cubes for fluffy texture.
  3. 3Serve drizzled with olive oil.