How much saturated fat is in olive oil

As with any oil, olive oil is composed of fatty acids. The difference between olive oil and other kinds of oil is the proportion of the types of fatty acids it contains. As you are well aware, there are two types of fatty acids that are responsible for determining whether or not a product is of high or low quality: saturated fatty acids, which are bad for you, and monounsaturated fatty acids, which are healthier. Today I want to tell you about how much saturated fat is in olive oil.

Saturated fats and monounsaturated fats

Before we continue, I’d like to refresh your memory about these two types of fats and the differences between them.

Saturated fats are characterized by their solid composition at room temperature, though they are not always visible because sometimes they are inherent in food. This type of fat increases the levels of cholesterol that is harmful to health. It can cause blood vessel blockages, increasing, therefore, the possibility of suffering cardiovascular disease. Olive oil contains just 10% to 15% of these fats. It is one of the vegetable oils with the lowest percentages.

Conversely, there are monounsaturated fats, whose consumption changes everything. Unlike saturated fats, these have a liquid composition at room temperature. Fatty acids that contain monounsaturated fats help to reduce cholesterol that is harmful to health. How much saturated fat is in olive oil is not relevant when the amount of monounsaturated fatty acids is so high —between 73% and 75%. To put it another way, the monounsaturated fatty acids offset the saturated fatty acids referred to above.

Sliced fresh bread for dipping and enjoying with extra virgin olive oil.

Olive oil: the secret of many diets

As olive oil is the oil with the most monounsaturated fats among vegetable oils, it is one of the favorites for many diets. I’m sure you already know about the Mediterranean diet, for example, which suggests consuming two tablespoons of extra virgin olive oil each day. The Keto diet is another diet that considers olive oil as one of the key ingredients for nutrition.

In short, extra virgin olive oil is incredibly healthy thanks to its high percentage of monounsaturated fatty acids, which promote superb cardiovascular health. You now know how much saturated fat is in olive oil, and that its proportions are not a problem for health; indeed, it is the most recommended oil for keeping you healthy. If you add premium quality to this, such as that of our oils, the result is unparalleled.