Graza Finishing Olive Oil: Calories, Nutrition and Health Benefits
Premium single-origin extra virgin olive oil packed with polyphenols, monounsaturated fats, and antioxidants for finishing dishes with elevated flavor and nutrition.
Quick Nutrition Facts
Per 1 Tablespoon (14g)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 0g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugars | 0g |
| Total Fat | 14g |
| Monounsaturated | 10g |
| Polyunsaturated | 1.5g |
| Saturated Fat | 2g |
| Vitamin E | 1.9mg |
| Vitamin K | 8.1mcg |
Macronutrient Breakdown
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NUTRITIONIST INSIGHT
Graza Drizzle EVOO is best used unheated to preserve its polyphenols and delicate flavor. Drizzle over finished dishes, salads, or bread. The monounsaturated fats (73% of total fat) are linked to a 14% reduction in cardiovascular disease risk.
Myth Busters
MYTH #1: Olive Oil Makes You Fat
TRUTH: While calorie-dense at 120 cal per tablespoon, olive oil's monounsaturated fats increase satiety and reduce overall calorie intake. Studies show Mediterranean diets rich in EVOO are associated with lower body weight compared to low-fat diets.
MYTH #2: All Olive Oils Are the Same
TRUTH: Finishing EVOO like Graza Drizzle retains more polyphenols and antioxidants than refined olive oils. Polyphenol-rich EVOO improves metabolic control in type 2 diabetes patients compared to standard olive oil.
MYTH #3: Olive Oil Raises Cholesterol
TRUTH: EVOO actually improves cholesterol profiles. The monounsaturated fats raise HDL (good) cholesterol while reducing LDL (bad) cholesterol. Harvard research confirms olive oil consumption is linked to 18% lower coronary heart disease risk.
MYTH #4: You Should Cook with Finishing Olive Oil
TRUTH: Finishing oils like Graza Drizzle are designed for unheated use. Heating destroys delicate polyphenols and flavor compounds. Use Graza Sizzle (their cooking oil) for heat; save Drizzle for drizzling on finished dishes.
MYTH #5: Olive Oil Has No Vitamins
TRUTH: EVOO provides vitamin E (1.9mg per tbsp, 13% DV) and vitamin K (8.1mcg per tbsp, 10% DV). It also contains powerful antioxidant compounds including oleocanthal and hydroxytyrosol.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Calorie-dense at 120 cal/tbsp. Use sparingly (1-2 tsp) as a healthy fat replacement, not addition. MUFA promotes satiety. |
| Muscle Gain |  | Healthy calorie source for bulking. Anti-inflammatory properties support recovery. Pair with protein-rich meals. |
| Diabetes Management |  | GI of 0. EVOO reduces post-meal blood sugar spikes by up to 50% when added to high-GI meals. Associated with 16% lower T2D risk. |
| PCOS Management | | Anti-inflammatory MUFA may reduce insulin resistance. Replace saturated fats with EVOO for hormonal balance. |
| Pregnancy Nutrition | | ACOG recommends plant-based oils as preferred fat sources during pregnancy. Healthy fats support fetal development. |
| Viral/Flu Recovery | | Anti-inflammatory polyphenols support immune response. Vitamin E acts as antioxidant. Easy to add to soups and broths. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Olive Oil
Understanding how EVOO affects blood glucose can help you use it strategically with meals.
Typical Glucose Response Curve
This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.
How to Use EVOO to Flatten Glucose Spikes
Adding EVOO to high-glycemic meals reduces the post-prandial glucose response by slowing gastric emptying and glucose absorption:
- 🥗 Drizzle on pasta or rice - Reduces the glycemic impact of refined carbs
- 🍞 Dip bread in olive oil - Healthier than butter, blunts the glucose spike
- 🥔 Add to roasted vegetables - Enhances nutrient absorption and slows sugar release
- 🥣 Finish soups and stews - Adds healthy fats without cooking away polyphenols
This approach not only moderates blood sugar but also enhances the absorption of fat-soluble vitamins (A, D, E, K).
Cultural Significance
Olive oil has been a cornerstone of Mediterranean civilizations for over 6,000 years, revered for both culinary and medicinal uses.
In the Mediterranean:
- Central to the Mediterranean diet, recognized by UNESCO as Intangible Cultural Heritage
- Ancient Greeks called it "liquid gold"; used in cooking, cosmetics, and religious ceremonies
- Spain, Italy, and Greece produce 70% of the world's olive oil
- Graza sources single-origin EVOO from Jaen, Spain, the world's largest olive-producing region
In India:
- Growing adoption in urban Indian cooking as a healthy fat alternative
- Used in Ayurvedic practices for oil pulling and skin care
- Popular in modern Indian salad dressings and continental cooking
- Increasingly used as a healthier replacement for ghee in select dishes
Global Impact:
- Mediterranean diet is the most studied diet pattern for longevity and chronic disease prevention
- Over 3 million tons of olive oil produced globally each year
- Graza popularized the squeezable bottle format, making premium EVOO more accessible
Compare & Substitute
Graza EVOO vs Other Cooking Oils (Per 100g)
| Nutrient | 🫒 EVOO (Graza) | 🥥 Coconut Oil | 🧈 Butter | 🥑 Avocado Oil |
|---|---|---|---|---|
| Calories | 884 kcal | 862 kcal | 717 kcal | 884 kcal |
| Total Fat | 100g | 100g | 81g | 100g |
| Saturated Fat | 14g | 82g | 51g | 12g |
| MUFA | 73g | 6g | 21g | 71g |
| PUFA | 11g | 2g | 3g | 13g |
| Vitamin E | 14mg | 0.1mg | 2.3mg | 12mg |
| Vitamin K | 60mcg | 0.5mcg | 7mcg | 70mcg |
| Best For | Finishing, salads, dips | High-heat cooking, baking | Baking, sauces | High-heat cooking, frying |
Frequently Asked Questions
How many calories are in Graza finishing olive oil?
One tablespoon (14g) of Graza Drizzle EVOO contains 120 calories. Per 100g, it provides approximately 884 calories. All calories come from fat, with 73% being heart-healthy monounsaturated fatty acids (oleic acid).
Portion guidance: Use 1-2 tablespoons per meal for flavor and health benefits without excessive calories.
Is Graza olive oil good for heart health?
Yes. Harvard research shows consuming at least half a tablespoon of olive oil daily is linked to a 14% lower risk of cardiovascular disease and 18% lower risk of coronary heart disease. The monounsaturated fats and polyphenols in EVOO improve cholesterol profiles and reduce inflammation.
Can diabetics use Graza finishing olive oil?
Olive oil has a glycemic index of 0 and contains no carbohydrates. Research published in Diabetes Care shows EVOO reduces post-meal glucose spikes when added to high-GI meals. A meta-analysis found olive oil consumption is associated with 16% reduced risk of type 2 diabetes.
Tips for diabetics: Drizzle 1 tbsp on carb-rich meals to slow glucose absorption.
What is the difference between Graza Drizzle and Sizzle?
Graza Drizzle is a premium finishing oil meant for unheated use: drizzling on salads, pasta, bread, and finished dishes. Graza Sizzle is designed for cooking with heat. Drizzle has a more delicate, peppery flavor profile with higher polyphenol content since it is not exposed to heat.
How much olive oil should I consume daily?
Harvard recommends 3-4 tablespoons (42-56g) of olive oil per day as a replacement for less healthy fats. For heart health benefits, at least half a tablespoon daily is the minimum effective dose. Athletes or those in caloric surplus can use up to 4 tablespoons daily.
Track your fat intake with NutriScan app to ensure olive oil fits your personal nutrition goals.
Is Graza finishing olive oil safe during pregnancy?
Yes. ACOG recommends plant-based oils as preferred fat sources during pregnancy. EVOO provides healthy monounsaturated fats that support placental development and fetal organ growth. The vitamin E content also supports antioxidant protection during pregnancy.
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