Olive Oil
Monounsaturated fats and polyphenols; central to Mediterranean-style eating.
- Category
- Pantry
- Plate rating
- 92/100
- Glycemic index
- ≈0 (no carbs)
What olive oil offers
- Monounsaturated fats and polyphenols; central to Mediterranean-style eating
When to eat it
With meals.
Tip
Extra virgin has the most polyphenols — a peppery bite comes from oleocanthal
Blood sugar
Contains little or no carbohydrate, so it has almost no direct effect on blood sugar. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.
More pantry staples
Dark ChocolateFlavanol antioxidants, iron, magnesium
HoneyAntioxidants; soothes coughs and sore throats
Sources
- Nutrient data: USDA FoodData Central (search “Olive Oil”)
Last reviewed October 2026. How we rate foods.
General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.