Will Extra Virgin Olive Oil Break a Fast?
Fasting has become a popular health and wellness practice, and people try it for many reasons, from weight management to curiosity about how their body responds. We want to say clearly that research on fasting is still developing, and individual responses differ. But one question many people ask is: Will extra virgin olive oil break a fast? The short answer is yes. From a strict fasting perspective, extra virgin olive oil will break your fast. Even though it contains no carbohydrates or protein, olive oil has calories (around 120 calories per tablespoon), so strictly speaking you are no longer fasting once you have it. However, it depends on what you want from your fast. If your goal is to keep insulin low, or to stay as close as possible to a zero calorie fast, olive oil does not fit. If you follow a looser definition, for example a modified fast that allows a small amount of fat, some people choose to include a little extra virgin olive oil. Whether that suits your own goals is a personal decision, and the evidence on what such approaches actually do in the body is limited.
Please note before we go on: fasting is not suitable for everyone. If you have a medical condition such as diabetes, take medication, are pregnant or breastfeeding, or have a history of eating disorders, please talk to your doctor before you try fasting.
Extra Virgin Olive Oil Health Benefits
Even if it technically breaks a fast, extra virgin olive oil is widely regarded as a good choice among everyday fats. It is rich in monounsaturated fats and also contains antioxidants and other natural plant compounds. Researchers are interested in how olive oil fits into overall eating patterns, including questions about heart health, brain health, digestion and hormone balance. Some studies suggest links, but the evidence is limited in several of these areas, and much of it is observational. Some observational studies of people who follow a Mediterranean style diet, where olive oil is the main fat, find associations with better health, but these studies cannot show that olive oil itself is the reason, because many other lifestyle factors play a part. No single food can be relied on to prevent or treat a health condition, and individual responses differ.
One reason extra virgin olive oil gets so much attention is its polyphenols. The European Food Safety Authority (EFSA) has approved one health claim for them: olive oil polyphenols contribute to the protection of blood lipids from oxidative stress. The claim applies only to oils that contain at least 5 mg of hydroxytyrosol and its derivatives per 20 g of olive oil, which is roughly 250 mg/kg. Polyphenol levels vary a great deal between oils, depending on the olive variety, the harvest time and how the oil is stored, so it is worth choosing a producer who shares lab results.
Koroneiki from Ilia, lab tested at 421 mg/kg polyphenols, cold pressed and bottled in dark glass.
SHOP THE MENTORSIt is also worth remembering that olive oil is energy dense. A little goes a long way, so keep portion sizes in mind, especially if weight management is one of your goals.
Extra Virgin Olive Oil: How to Use
If you want to enjoy extra virgin olive oil without derailing your fasting goals, you can use it with some planning: add it to salads after your fasting window ends, drizzle it over cooked vegetables for extra flavor, use it as a base for dressings and marinades, or stir it into smoothies once you’ve broken your fast. Fasting windows and eating patterns look different for everyone, so choose what feels sustainable for you. For tips on safe heating, smoke points, and delicious ways to cook with olive oil, see our full guide on extra virgin olive oil for cooking.
Final Thoughts
While extra virgin olive oil will break a strict fast, it can be a valuable part of a balanced eating plan, and it is a staple of Mediterranean cooking. If your fasting goal is to stay as close to zero calories as possible, keep the olive oil for your eating window. If you follow a looser approach, a small amount may fit, and that is your call. Either way, fasting is a personal choice, responses differ from person to person, and the research is still developing. If you have any health concerns, please talk to your doctor or another qualified health professional before changing the way you eat.
Ready to experience the pure taste of premium extra virgin olive oil? Buy our olive oil today and bring the Mediterranean’s finest quality to your kitchen.
Our everyday oil from Ilia. Fruity and fresh with a peppery finish, cold pressed within 24 hours of harvest. Available in 1 L and 3 L.
SHOP PELOPS PREMIUMThis article is general information and not medical advice. Written by Aleksandra Zegalski, osteopath and physiotherapist.