Olive Oil

Olive oil is the monounsaturated fat the 50 Man Foods uses cold. Drizzled over food, in salad dressings, in dips — never heated.

The polyphenols in extra virgin olive oil are what make it worth buying. Refined olive oil is just fat; extra virgin is fat plus antioxidants.

  • Cold, daily
  • Plant fat
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g Amount % DV Relative amount
Monounsaturated fat 73 g
Saturated fat 14 g 70%
Vitamin E 14 mg 93%
Calories 884 kcal 44%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Monounsaturated fat is stable at room temperature and does not oxidize the way polyunsaturated fats do. The polyphenols are anti-inflammatory and support blood vessel function.

Oleocanthal in extra virgin olive oil is the compound that peppered the throat; it has the same anti-inflammatory mechanism as ibuprofen, without the side effects.

How much, how often

  • 1–3 tbsp

    Cold, daily

    Monounsaturated fat and polyphenols without the heat damage.

  • Extra virgin

    Not refined

    Refined olive oil is just fat; extra virgin is fat plus polyphenols.

How to buy and prepare it

Extra virgin, cold-pressed, in a dark glass bottle. The harvest date matters more than the best-before date.

Avoid 'light' or 'pure' olive oil, which is refined and has lost the polyphenols.

Use it cold. Drizzle over eggs, salad, roast vegetables, steak after cooking. Do not fry with it; the polyphenols are destroyed by heat.

A tablespoon over any meal adds monounsaturated fat and polyphenols without changing what the meal is.

Keep in a cool, dark place. Heat and light destroy the polyphenols.

Extra virgin olive oil keeps 12–18 months from the harvest date.

In these guides

Questions

Can I cook with olive oil?
The 50 Man Foods does not. The polyphenols are destroyed by heat; for cooking, use tallow or coconut oil.
Is olive oil keto?
Yes. It is pure fat with zero carbohydrate. It fits easily.
How much olive oil per day?
1–3 tablespoons a day is a reasonable amount. More is calories that add up.