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Olive oil is renowned for having significant health benefits, full of macronutrients, and a range of healthy fats and calories, but have you ever been curious as to what exactly makes up this popular cooking ingredient? 

We have put together some important information to help you understand just how amazing olive oil can be for your health and wellbeing! 

Macronutrients – what are they! 

Macronutrients are the nutrients we need to provide us with energy, which we need in larger amounts in order to get through our day to day lives. Macronutrients are generally, carbohydrates, fats, and protein. 

Micronutrients on the other hand are mostly vitamins and minerals found within our food but are consumed in smaller amounts.  

It is through our daily food consumption that we typically get both our macronutrients and micronutrients, simultaneously. 

Macronutrients in olive oil

Olive oil is a fantastic source of macronutrients with one table soon of olive oil containing the following; 

  • Calories:  119
  • Protein: 0 grams
  • Fat: 14 grams
  • Saturated fat:  
  • Monounsaturated fat (MUFA):  73% of total calories
  • Polyunsaturated fat (PUFA):  11% of total calories
  • Vitamin E:  13% of daily value
  • Vitamin K:  7% of the daily value 


Calories are a unit of energy.  When we eat and drink, we intake calories.  When we eat and drink more calories than our bodies use up, the remainder is stored as excess body fat.

There are approximately 119 calories contained within one tablespoon of olive oil.  

Fun Fact = To burn off 119 calories, the average person would have to walk for 40 minutes! 


Olive oil contains no protein, as is indicated in the table above. Proteins are generally derived from foods added to olive oil, such as meat for example, which can be cooked in olive oil. 


Similarly to protein, olive oil does not contain carbohydrates.  In addition to this, olive oil can actually assist you to eat fewer carbohydrates.  It can assist in keeping the sugar and processed food cravings at bay.  This is due to the natural healthy fats contained within olive oil help keep you feeling fuller for longer.  

Monounsaturated fatty acid (MUFA)

Monounsaturated fatty acid (MUFA) is considered to be a healthy type of fat.  When you replace saturated and trans-fat, with unsaturated fats such as MUFA, they health benefits are unparalleled.  73% of total calories which are mostly oleic acid.  These fatty acids along with keeping your heart healthy and blood sugar levels stable also help with weight loss. 

This minor change in your diet, can have long lasting effects which have long term benefits.  These fatty acids assist to keep your heart healthy and your blood sugar stable, but they also help assist with weight loss.

Polyunsaturated fats (PUFA)

Polyunsaturated fats are considered a healthy diet, but in moderation.  The polyunsaturated fats contained within olive oil are considered to be good fats and the benefits may assist to lower the risk of heart disease.

Oleic Acid

Oleic acid is a fatty acid that is naturally occurring in olive oil.  This acid is odorless, colourless and it is the most prominent fatty acid contained within olive oil.  This acid has been shown to reduce inflammation within the body. 

Is Olive oil suitable for a Ketogenic diet?

Keto diets have become increasingly popular, with many people trying their hands at the newest healthy eating trend. In terms of a keto diet, olive oil can be used as alternative to coconut oil. As the overall health benefits of olive oil, it may actually be better for you to consume olive oil.  It is a very versatile oil which is widely used in a Mediterranean diet and an excellent ingredient for weight loss.

Assisting in the absorption of essential vitamins

Through everyday home cooking, using olive oil and olive oil products, many of the fats and vitamins contained in the oil are able to be absorbed. These vitamins include vitamins A, D, E and K which are the four fat-soluble vitamins contained within the human diet.  

Vitamin A 

Vitamin A is essential for maintaining your eye health, vision, immune function, body growth, hair growth and reproductive function.  

It is best known, and essential for vision.  Without the intake of vitamin A, you would go blind!

Vitamin D

Vitamin D is also known as the sunshine vitamin as it is produced when your skin is exposed to sunlight.  Vitamin D is essential for bone health.  Vitamin D2 It is found in mushrooms and some plants, and vitamin D3 is found in animal sourced foods such as eggs and fish oil.  

In addition to ensuring bone health, it also assists to regulate and strengthen your immune system.  

Vitamin E

Vitamin E is the anti-aging vitamin, being a powerful antioxidant protecting your cells against premature aging and damage.  

Vitamin K

Vitamin K plays an essential role in clotting your blood.  When a deficiency in vitamin K is experienced, the body’s experiences an inability, or difficulty, in clotting the blood.  In addition to this essential role, vitamin K helps to prevent the calcification of blood vessels and potentially reducing the risk of heart disease.  

Robinvale Estate Olive Oil

Robinvale Estate has two olive oils that are the perfect accompaniment to dishes, both of which are superior quality extra virgin oils. Firstly, our Late Harvest Extra Virgin Olive Oil, is perfect for drizzling over steamed vegetables, makes a solid and flavoursome addition to marinades and all like dishes. 

Secondly, our Murray Gold Extra Virgin Olive Oil is a more medium style or heavier oil compared to the Late Harvest Extra Virgin Olive Oil and is excellent in pasta dishes, salads, breads, and fish, and as it is a fresh cold pressed oil, it has solid lengthy flavours that bring to live even the simplest of dishes.  

With exceptional quality olive oil and olive oil products available, the team at Robinvale Estate have your macronutrients, calorie and vitamin intakes sorted. Explore our range of products here.

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