Olive oil is a popular cooking oil known for its health benefits and versatility. It is extracted from the fruit of the olive tree (Olea europaea), a traditional tree crop of the Mediterranean region. Olive oil has been a staple in Mediterranean cuisine for centuries and is celebrated for its unique flavor and various culinary applications.
Olive Oil: Nutrition Facts per 100 grams, Types, Vitamins, Minerals, Recipe and Health Benefits
Nutrition Facts Per 100 grams -
Nutrition Facts per 100 grams
- Calories: 884 kcal
- Total Fat: 100 g
- Saturated Fat: 14 g
- Monounsaturated Fat: 73 g
- Polyunsaturated Fat: 11 g
- Cholesterol: 0 mg
- Sodium: 0 mg
- Total Carbohydrates: 0 g
- Protein: 0 g
Vitamins -
- Vitamin E
- Vitamin K
Minerals -
- Phenolic antioxidants
- Squalene
- Oleocanthal
Types -
- Extra Virgin Olive Oil: Highest quality and least processed, obtained from the first pressing of the olives.
- Virgin Olive Oil: Slightly lower quality than extra virgin, with a higher acidity level.
- Pure Olive Oil: A blend of refined and virgin olive oils, lighter in flavor.
- Light Olive Oil: Light in color and flavor, not necessarily lower in calories.
Health Benefits -
- Supports heart health
- Rich in antioxidants
- Anti-inflammatory properties
- May lower risk of chronic diseases
- Beneficial for skin and hair health
Recipes -
Recipe: Classic Olive Oil Dressing
- Ingredients:
- Extra virgin olive oil
- Balsamic vinegar
- Dijon mustard
- Garlic (minced)
- Salt and pepper
- Instructions:
- Whisk together vinegar, mustard, garlic, salt, and pepper.
- Slowly drizzle in olive oil while whisking to emulsify.
Caution -
While olive oil is generally considered healthy, it is high in calories and should be consumed in moderation, especially for those watching their calorie intake. Excessive consumption of any oil can lead to weight gain and other health issues. Additionally, individuals with allergies to olives should avoid olive oil.
Olive oil is a versatile and flavorful addition to cooking and has numerous health benefits when used appropriately as part of a balanced diet.
- Vegetable Names in English and Hindi
| English | हिंदी |
| Bitter Gourd | करेला |
| Pointed Gourd | परवल |
| Cabbage | बंद गोभी |
| Beat-root | चुकंदर |
| Bean | सेम |
| Jack-fruit | कटहल |
| Ridge Gourd | तरोई |
| Sponge Gourd | नेनुआ (घेवडा) |
| Ginger | अदरक |
| Capsicum | शिमला मीर्च |
| Tomato | टमाटर |
| Bottle Gourd | लौकी |
| Potato | आलू |
| Pea | मटर |
| Green Chili | हरी मिर्च |
| Cucumber | खीरा |
| Onion | प्याज |
| Baby corn | मक्का |
| Cluster beans | ग्वार की फली |
| Amaranth leaves | चौराई |
| Yam | रतालु |
| Ash gourd | पेठा |
| Spine gourd | ककोर |
| Red chili | लाल मिर्च |
| Chickpea | काबुली चना |
| Lotus cucumber | कमल ककड़ी |
| Runner beans | सेम की फली |
| Elephant foot yam | जिमीकंद |
| Cassava | कसावा |
| Chives | प्याज का पत्ता |
| Ceylon spinach | पोई |
| Raw banana flower | कच्चे केले का फूल |
| Bamboo shoot | बांस के कोपले |
| Taro root | कान्दू |
| Cape gooseberry | केप करौंदा |
| Amaranth | अम्लान पुष्प |
| Arugula | आर्गुला |
| Fennel | सौंफ |
| Fenugreek leaf | मेथी |
| Jute Flower | सनैल का फूल |
| Lady-Finger | भिन्डी |
| Curry leaves | करी पत्ता |
| Tamarind | इमली |
| Raw papaya | कच्चा पपीता |
| Olive | जैतुन |
| Natal plum | करौंदा |
| Keri | कच्चा आम/ अमिया |
| Cauliflower | फूल गोभी |
| Pumpkin | कद्दू |
| Brinjal | बैगन |
| Spinach | पालक |
| Coriander Leaf | धनिया पत्ता |
| Round Melon | टिंडा |
| Colocasia Root | अरवी |
| Turnips | शलजम |
| Mushroom | मशरूम |
| Garlic | लहसून |
| Sweet-Potato | शकरकंद (गंजी) |
| Green Onion | हरा प्याज |
| Dill | सोया |
| Radish | मूली |
| Mint | पुदीना |
| Soya beans | सोयाबीन |
| Green-Mustard | हरा सरसों |
| Wild Spinach | जंगली पालक |
| Fava beans | बाकला |
| French beans | फ्रेंच बीन्स |
| Kideny beans | राजमा |
| Drumstick | सहजन |
| Tendli Gourd | कुदरुन |
| White Brinjal | सफेद बैगन |
