Updated October 2026 · 8 min read
The short answer
- Olive oil is the oil of the Mediterranean diet and of Islamic cooking. The olive is named several times in the Qur'an.
- Studies link regular olive oil to lower risk of heart disease and early death, mostly when it replaces other fats. They show an association, and they are not proof that the oil alone does it.
- Choose extra virgin. A sensible amount is 1 to 2 tablespoons a day, about 120 kcal per tablespoon.
- It is a fat, so it is dense in calories. Use it in place of other fats, not in addition to everything else.
The olive in the Qur'an
"And a tree issuing from Mount Sinai, which produces oil and a condiment for those who eat."
Qur'an 23:20The olive appears in several verses: as a tree that gives oil (23:20), as a symbol of light in the Light Verse (24:35), as an oath in Surat al-Tin (95:1), and among the gifts of the earth (6:99, 80:29). It is one of the foods the Qur'an names most clearly, and for centuries olive oil was food, lamp fuel and medicine in the lands where Islam spread.
What the classical physicians said
As usually reported from the classical sources, Ibn Sina and others described olive oil (زيت الزيتون) as a food and a simple drug. They used it as a base for ointments, in massage, for the skin and hair, and on the body in the bath. They noted that unripe (green) olive oil is more astringent and ripe olive oil is milder. The details are from memory of the classical texts, so check them against a source before quoting them.
What is in olive oil
- About 14 g of fat per tablespoon and about 120 kcal. Roughly three quarters is monounsaturated fat (oleic acid).
- Extra virgin olive oil also has vitamin E and plant compounds called polyphenols, which refining removes.
- It has no protein or carbohydrate, and no cholesterol.
What research says
- Mortality. A 2024 systematic review and meta-analysis of seven cohort studies found that higher olive oil intake was associated with lower cardiovascular mortality (about 16% lower), all-cause mortality (about 15% lower) and cancer mortality (about 11% lower).
- Heart health. Large studies of the Mediterranean diet, which uses olive oil as its main fat, link it to better heart health. Replacing butter and other saturated fats with olive oil appears to help.
- Limits. Most of the evidence is observational. People who use olive oil also tend to eat more vegetables, fish, legumes and whole grains. It is part of a way of eating, not a single magic food.
- "Olive oil shots" on an empty stomach, and claims to detox the liver: no good evidence.
How to use it
- Amount: 1 to 2 tablespoons a day in place of other fats.
- Raw: on salads, foul, hummus, labneh and bread.
- Cooking: extra virgin olive oil is fine for sauteing and baking at normal home temperatures. Do not heat it until it smokes.
- Suhoor: a spoonful on foul, eggs or labneh adds slow-burning energy that helps you feel full.
- Training: it is a calorie-dense way to add energy if you struggle to eat enough, for example to build muscle in Ramadan. For fat loss, measure it.
How to buy and store it
- Look for extra virgin, with a harvest date, in a dark glass bottle or tin.
- Buy from a source you trust. Olive oil is sometimes mislabelled or mixed with cheaper oils.
- Store it in a cool, dark place with the lid closed, and use it within a few months of opening. Heat, light and air spoil it.
- A peppery bite at the back of the throat is normal in a fresh, polyphenol-rich oil.
Who should be careful
- Weight loss: a tablespoon is 120 kcal, and it is easy to pour three.
- Gallbladder disease or problems with fat digestion: large amounts may cause pain. Ask your doctor.
- Reflux or loose stools: large amounts on an empty stomach can make them worse.
- On the skin: test a small patch first. Some people react.
In short
- Olive oil is named in the Qur'an and is the main fat of the Mediterranean diet.
- Regular use in place of other fats is linked to better heart health and longer life, but this is an association.
- Choose extra virgin, 1 to 2 tablespoons a day, stored in the dark.
- It is dense in calories, so measure it if you are cutting.
References
Classical sources: Ibn Sina, The Canon of Medicine (olive oil as food and simple drug); Ibn al-Baytar, al-Jami'.
Modern research and guidance:
Medical disclaimer
This page is for general education. It is not medical advice and does not diagnose or treat any condition. Talk to a qualified doctor about your own health, and do not delay treatment because of something you read here.