How Much Olive Oil Should You Really Be Eating?
Posted on July 14 2025,
How Much Olive Oil Should You Really Be Eating?
✅ The Right Amount: 1 to 2 tablespoons a day, minimum
That’s the sweet spot. Proper studies support 1–2 tablespoons (15–30 ml) of extra virgin olive oil daily for real benefits for heart health, brain function, nutrient absorption without gut issues or wasted calories.
🧠 Even half a tablespoon helps
Research shows just ½ tablespoon a day is linked to nearly 30% less cognitive decline. You don’t need much, just consistency.
❤️ NEJM-backed Heart Protection
The PREDIMED trial (NEJM 2018) followed 7,447 high-risk adults in Spain for nearly five years. Those on a Mediterranean diet that consumed about 4 tablespoons of extra virgin olive oil saw a 31% reduction in major cardiovascular events (heart attack, stroke, cardiovascular death) compared to a lower-fat control group researchgate.netnejm.org+5nejm.org+5researchgate.net+5.
This wasn’t small potatoes, nearly a third fewer serious health events. And this was achieved with dietary changes involving olive oil, not heavy medication.
🍽 Use it with food
Health benefits show up when olive oil is part of your meals. Cook with it, drizzle over roasted veg, finish fish, stir into grains, or base a dressing. Your body absorbs it better with food.
🥄 OilWell’s Take
We designed OilWell so you get top-quality olive oil without the mess or guesswork. The squeeze bottle gives you control. So no glugs, no waste, just the right amount.
So, how much should you eat?
Enough to make your food taste better. Enough to feel the difference.
At least 1–2 tablespoons daily. Done.