Virgin Olive Oil

What is Virgin Olive Oil?

Virgin olive oil is a type of oil made from the first cold-pressing of the olives without any chemical processing or solvents. It is considered to be the highest quality olive oil, with a rich and distinctive flavor, and is often used in salads, dips, and dressings. It has a low smoke point, making it unsuitable for high-temperature cooking methods, but it can be used for sautéing and light frying.

Virgin olive oil is known to be a good source of monounsaturated fats, which are considered to be healthy fats that can help lower cholesterol levels and reduce the risk of heart disease. It also contains antioxidants, such as polyphenols, which may have anti-inflammatory and anti-cancer properties.

Regular consumption of virgin olive oil has been associated with various health benefits, such as improved heart health, reduced inflammation, and better brain function. It is also considered to be a key component of the Mediterranean diet, which is widely recognized as one of the healthiest diets in the world.

Olive Oil Production in the World

The global production of Virgin Olive Oil plays a significant role in agriculture and trade. As of 2022, Spain is the top producer, contributing 665,709 tonnes, which accounts for 24.27% of the total global production. Italy ranks second, producing 331,038 tonnes, representing 12.07% of the world's output. Other significant producers include Greece, Turkiye, and Tunisia, with production levels of 313,300, 302,400, and 235,200 tonnes, respectively. Malta has the lowest production among the listed countries, contributing just 10 tonnes in 2022. In total, global production of Virgin Olive Oil reached approximately 2,743,217 tonnes in 2022.

Top 10 Countries by Olive Oil Production in 2022

Countries Ranked by Olive Oil Production in 2022

Source:FAOSTAT
Last Updated: 23 Jan 2025

Rank	Country	Production (Tonnes)
1	Spain	665,709
2	Italy	331,038
3	Greece	313,300
4	Turkiye	302,400
5	Tunisia	235,200
6	Syria	189,423
7	Morocco	181,500
8	Portugal	137,753
9	Algeria	88,200
10	Egypt	45,700
11	Palestine	36,000
12	Argentina	33,000
13	Jordan	25,421
14	Chile	21,300
15	Lebanon	20,000
16	Australia	20,000
17	Libya	18,000
18	United States	16,000
19	Albania	15,500
20	Israel	14,000
21	Iran	7,006
22	France	5,100
23	Cyprus	4,700
24	Croatia	3,400
25	Saudi Arabia	3,000
26	Mexico	2,018
27	North Macedonia	1,877
28	El Salvador	1,557
29	Uruguay	1,544
30	Azerbaijan	1,306
31	Afghanistan	1,050
32	Peru	782
33	Slovenia	400
34	Montenegro	23
35	Malta	10

Composition of Nutrients in Virgin Olive Oil

Virgin olive oil is composed of various fatty acids and minor constituents, including:

Fatty Acids :
- Oleic acid (55-83%)
- Linoleic acid (3.5-21%)
- Palmitic acid (7.5-20%)
- Stearic acid (0.5-5%)
Minor Constituents :
- Squalene
- Tocopherols (Vitamin E)
- Polyphenols
- Phytosterols
- Terpenic acids

The exact composition of virgin olive oil can vary depending on factors such as the cultivar of the olive tree, the growing conditions, and the method of oil extraction.

Nutritional Information of Virgin Olive Oil

The nutrition information for virgin olive oil varies based on the serving size, but generally, a 1 tablespoon (15ml) serving of virgin olive oil contains:

Calories: 120
Fat: 14 grams (9 grams monounsaturated, 2 grams polyunsaturated, 2 grams saturated)
Cholesterol: 0mg
Sodium: 0mg
Carbohydrates: 0g
Protein: 0g

Virgin olive oil is also rich in antioxidants and has anti-inflammatory properties. It contains high levels of oleic acid, a monounsaturated fatty acid that is associated with various health benefits such as improved heart health and reduced inflammation. It also contains vitamin E, a fat-soluble antioxidant that helps protect the body's cells from damage caused by free radicals.

Different Types of Virgin Olive Oil

There are several types of virgin olive oil, each with its unique characteristics and uses. Here are the most common types of virgin olive oil:

Extra-virgin olive oil: This is the highest-quality olive oil and is made from pure, cold-pressed olives. It has a fruity taste and aroma, and a low acidity level (less than 0.8%). Extra-virgin olive oil is best used as a finishing oil or for salads.
Virgin olive oil: This oil is made from slightly riper olives than extra-virgin oil and has a slightly higher acidity level (up to 2%). It has a milder taste and aroma than extra-virgin oil and is suitable for cooking and baking.
Pure olive oil: This is a blend of virgin and refined olive oils. It has a higher acidity level (up to 3.3%) and a milder taste than virgin olive oil. Pure olive oil is best used for frying and sautéing.
Extra-light olive oil: This oil is made from highly-refined olives and has a very mild flavor and aroma. It has the highest smoke point of all olive oils and is suitable for high-heat cooking methods like frying.

It's important to note that these classifications may vary slightly depending on the country or region where the olive oil is produced.

Uses of Virgin Olive Oil

Virgin olive oil is a versatile oil that can be used for a variety of culinary and non-culinary purposes. Some common uses of virgin olive oil include:

Cooking: Virgin olive oil is commonly used for sautéing, grilling, and roasting. It is best suited for low to medium-heat cooking because it has a low smoke point.
Dressings and marinades: Virgin olive oil is often used as a base for salad dressings and marinades because of its distinctive flavor and health benefits.
Dips and spreads: Virgin olive oil is commonly used in dips and spreads, such as hummus and tapenade.
Baking: Virgin olive oil can be used as a substitute for butter or other oils in baking recipes, such as cakes and muffins.
Skincare: Virgin olive oil is a popular ingredient in natural skincare products because of its moisturizing and anti-inflammatory properties.
Haircare: Virgin olive oil can be used as a natural conditioner for hair to promote shine and prevent breakage.
Oil pulling: Some people use virgin olive oil for oil pulling, a practice in which oil is swished around in the mouth to promote oral hygiene.

Overall, virgin olive oil is a versatile and healthy oil that can be used in a variety of ways to promote wellness and enhance the flavor of food.