How much olive oil should you drink a day? The internet will give you answers ranging from a teaspoon to four tablespoons which is a 12x difference. The FDA says 1.5 tablespoons, but that may be antiquated. The landmark PREDIMED trial used four-plus tablespoons. Your favorite wellness influencer says "just take a shot." None of them are wrong, exactly. They're just answering different questions.
This guide cuts through the confusion. We'll give you the standard daily dose (backed by the FDA's qualified health claim), then adjust it by your specific goal, your preferred timing, and your experience level. Whether you're a first-timer wondering how much to start with or someone who's been doing this for months and wants to optimize, the answer is here.
New to olive oil shots? Start with our Complete Olive Oil Shots Guide for the full overview.
The Quick Answer: The Standard Daily Dose
.5 to 1.5 tablespoons (15–22mL) of extra virgin olive oil per day.
This is the dose supported by the strongest convergence of evidence. The FDA's qualified health claim - the agency's formal acknowledgment that a food may reduce disease risk - is based on consuming 1.5 tablespoons of oleic acid-rich oils (like olive oil) daily in place of saturated fats for heart health. The Harvard T.H. Chan School of Public Health 2022 study found that consuming more than half a tablespoon per day was associated with 19% lower cardiovascular mortality across 90,000+ people over 28 years.
For drinking olive oil as a daily shot or ritual, 1 tablespoon is the standard dose. That's approximately 120 calories, 14 grams of fat (mostly oleic acid), and a concentrated delivery of polyphenols including oleocanthal, hydroxytyrosol, and oleuropein.
That's the simple answer. Now let's get specific.
What Counts as a "Shot" of Olive Oil?
This causes more confusion than it should, so let's clear it up.
A "shot" of olive oil = 1 tablespoon (15mL). This is the standard daily serving referenced throughout olive oil research and health guidance.
A shot glass = 1.5 ounces (44mL) — nearly three times more. If you're filling a standard shot glass with olive oil, you're getting roughly 3 tablespoons, which is 360 calories and far more than the recommended daily drinking dose.
The distinction matters. When articles and social media say "take a shot of olive oil," they mean a tablespoon, not a shot glass. A Hoji single-serve packet contains one pre-measured dose. No shot glass, no measuring spoon, no ambiguity.
For a deeper look at the daily shot practice, see our olive oil shot guide.
How Much by Goal: The Dosage Table
Different health goals have different evidence behind them and different dosages. Here's what the research actually used:
Heart health — 1.5 tablespoons per day. This is the FDA's qualified health claim basis. Consuming 1.5 tablespoons of oleic acid-rich oils daily, in place of saturated fats, may reduce the risk of coronary heart disease. This is the most conservative, most officially endorsed dose. Link: Olive Oil and Heart Health.
Cardiovascular event reduction — 4+ tablespoons per day (total dietary intake). The PREDIMED trial, enrolling 7,447 people, found a 31% lower risk of major cardiovascular events in participants consuming a Mediterranean diet with 4+ tablespoons of EVOO daily. Important context: this was total intake — cooking, drizzling, and drinking combined. You don't need to drink 4 tablespoons; 1 tablespoon as a shot plus olive oil in your cooking and salads gets you there. Link: Olive Oil and Cholesterol.
Constipation relief — 1 teaspoon per day. A 2014 study in the Journal of Renal Nutrition found that just one teaspoon of olive oil daily was as effective as mineral oil for improving stool consistency. This is the lowest effective dose in the research, and it's why our beginner protocol starts here. Link: Olive Oil for Constipation.
Anti-inflammatory effects — 1–2 tablespoons per day. Beauchamp's 2005 study in Nature identified oleocanthal as a natural COX inhibitor (same pathway as ibuprofen). The anti-inflammatory benefit scales with the polyphenol content of your oil and the amount consumed. One to two tablespoons of high-polyphenol EVOO delivers meaningful oleocanthal. Link: Oleocanthal Benefits.
Weight management — 1.5 tablespoons per day. A study found that women who supplemented breakfast with approximately 1.5 tablespoons of EVOO experienced significantly greater weight loss than those using soybean oil. The mechanism: oleic acid triggers OEA, your body's natural satiety signal. The PREDIMED study confirmed that high olive oil intake didn't cause weight gain. Appetite self-regulated. Link: Olive Oil for Weight Loss.
Skin health — 1–2 tablespoons per day. Hydroxytyrosol delivers antioxidant protection to skin cells via the bloodstream. Internal olive oil consumption has been linked to better skin elasticity and reduced photoaging. One tablespoon daily provides the baseline; some research used higher amounts.
Gut microbiome support — 1.5 tablespoons per day. Research found that 1.5 tablespoons of EVOO daily increased populations of Bifidobacteria and other beneficial gut bacteria. Olive oil polyphenols act as prebiotics. Link: Olive Oil and Gut Health.
The takeaway: 1 tablespoon per day as a drinking dose puts you at or above the evidence-based threshold for most goals. If your primary focus is cardiovascular protection, combine your drinking dose with olive oil in meals to approach the PREDIMED total.
Dosage by Timing: Morning, Night, or Before Meals
The amount you drink doesn't change much by timing, but the practical guidance does.
Morning — empty stomach: 1 tablespoon, 30 minutes before breakfast. This is the traditional Mediterranean approach and works best for digestion and energy. If you experience nausea on an empty stomach, start with 1 teaspoon for the first week. For the full morning breakdown, see Benefits of Drinking Olive Oil in the Morning.
Evening — before bed: 1 tablespoon, 30–60 minutes before sleep. Best for sleep support, overnight cellular repair, and anti-inflammatory benefits during the hours when inflammation naturally peaks. The extended overnight absorption window means your body has 7–8 hours of uninterrupted processing time. See our complete Before Bed Guide for the full nighttime science.
Before meals: 1 tablespoon, 15–30 minutes before eating. Best for satiety and blood sugar management. The OEA signal from oleic acid helps regulate appetite, meaning you naturally eat less during the meal that follows. See Best Time to Drink Olive Oil for Weight Loss.
Split throughout the day: If you're following the PREDIMED model of higher total intake, splitting into half-tablespoon doses 2–3 times daily (one with each meal) distributes the caloric load and provides consistent polyphenol delivery.
Not sure which timing is right for you? See our Best Time to Take Olive Oil guide for the full comparison.
The Beginner Protocol: How to Start Without Digestive Shock
This is the section most dosage guides skip, and it's the reason many first-timers have a bad experience and quit.
Jumping straight to a full tablespoon of olive oil on an empty stomach can cause nausea, loose stools, or bloating if your digestive system isn't accustomed to processing concentrated fat in that form. It's not dangerous. It's just uncomfortable. And it's completely preventable.
Week 1: 1 teaspoon (5mL) daily. This is the gentlest introduction. Your digestive system adjusts to the fat, the bile stimulation, and the polyphenol content. The Journal of Renal Nutrition study showed that even this amount produced measurable digestive benefits. If this feels fine after a week, and for most people it will, move to Week 2.
Week 2: 2 teaspoons (10mL) daily. Halfway to the standard dose. Most of the digestive adjustment is complete at this point. The oleocanthal throat burn - that peppery sensation from quality EVOO - has become familiar rather than surprising.
Week 3 and beyond: 1 tablespoon (15mL) daily. The standard dose. You're now at the FDA qualified health claim level. Your body is fully adjusted, and the daily shot feels routine.
If you want to explore the beginner experience in more detail, see our Beginner's Guide to Drinking Olive Oil. For what to expect in the first weeks, see What Happens When You Drink Olive Oil Before Bed.
Calorie Context: The Fat-Swap Framework
Let's address the calorie concern head-on, because it's the most common objection.
One tablespoon of olive oil is 120 calories. That's real, and ignoring it would be dishonest. But the framing matters: olive oil should replace other fats in your diet, not add to them. This is exactly what the FDA's qualified health claim specifies "in place of saturated fats."
Practical fat swaps that work:
- 1 tablespoon olive oil replaces 1 tablespoon butter on bread, toast, or in cooking (same calories, dramatically better fat profile)
- 1 tablespoon olive oil replaces a handful of chips or crackers you'd otherwise snack on (~120 calories of polyphenols, oleocanthal, and oleic acid instead of refined carbs and seed oils)
- 1 tablespoon olive oil replaces your cooking oil for one meal (swap out vegetable oil, canola, or another refined oil)
- The satiety effect does the rest: the OEA signal from oleic acid naturally reduces appetite, which means the 120 calories from olive oil often results in eating less elsewhere without trying
The PREDIMED evidence is clear on this: participants consuming large amounts of olive oil did not gain weight, because their total calorie intake self-regulated. The 120 calories from a tablespoon of EVOO are among the most nutritionally dense calories in your entire diet delivering polyphenols, oleocanthal, oleic acid, and vitamin E. Compare that to 120 calories from a cookie or a serving of chips.
How Much Is Too Much? Upper Limits
Honest answer: there's no established "unsafe" upper limit for olive oil consumption. Humans have consumed it in large quantities for thousands of years without documented toxicity.
But practical limits exist:
For drinking as a shot: 2 tablespoons (30mL) per day is a reasonable maximum. Beyond that, the caloric addition (240+ calories) becomes significant for most people's daily budgets, and the incremental health benefit doesn't scale proportionally. One to 1.5 tablespoons captures the vast majority of the evidence-based benefits.
Digestive comfort: More than 3 tablespoons of olive oil consumed straight can cause nausea or digestive discomfort in many people, especially on an empty stomach. If you want higher total intake, distribute it across meals rather than drinking it all at once.
Total daily intake (including cooking): PREDIMED participants consumed 4+ tablespoons daily as total dietary intake with no adverse effects. This is a reasonable total daily target if you're combining your drinking dose with olive oil in cooking and salads.
For the full safety picture, see Can You Drink Olive Oil? The Safety Guide and Drinking Olive Oil Side Effects.
Choosing the Right Olive Oil for Your Daily Dose
When you're drinking olive oil straight, quality matters more than when you're cooking with it. Every tablespoon is a direct delivery of whatever compounds are, or aren't, in the oil.
Extra virgin is non-negotiable. Refined, "light," and "pure" olive oils have been stripped of most polyphenols. The difference in beneficial compounds between a low-quality supermarket oil and a fresh, high-polyphenol EVOO can be more than 10x. Since polyphenols drive the anti-inflammatory, antioxidant, and cardioprotective effects, that gap directly translates to a gap in results per tablespoon.
Look for: recent harvest date, high polyphenol content (250+ mg/kg), the peppery oleocanthal throat burn, and single-origin sourcing. Freshness degrades over time. An open bottle on the counter is losing potency daily. For guidance, see Best Olive Oil to Drink Daily and our guide to finding high-polyphenol oil.
The measurement problem is real: most people don't measure accurately, and inconsistent dosing means inconsistent results. Every Hoji packet is one pre-measured dose of lab-tested EVOO, sealed until the moment you use it. No measuring spoon. No degrading bottle. The exact right amount, every time.
FAQ
Is drinking a tablespoon of olive oil healthy?
Yes. One tablespoon of extra virgin olive oil delivers meaningful amounts of oleic acid, polyphenols (including oleocanthal and hydroxytyrosol), and vitamin E. The FDA's qualified health claim specifically endorses 1.5 tablespoons of oleic acid-rich oils daily for heart health. Numerous studies link this level of intake to cardiovascular, digestive, and anti-inflammatory benefits. For the full evidence, see Is Drinking Olive Oil Good for You?
Can I drink 2 tablespoons of olive oil a day?
Yes, 2 tablespoons is within a safe and potentially beneficial range. The PREDIMED study used 4+ tablespoons daily (total dietary intake) with no adverse effects. However, for a drinking-specific dose, 1 to 1.5 tablespoons captures the majority of evidence-based benefits. Two tablespoons adds 240 calories, so factor that into your daily intake and treat it as a fat replacement.
How much olive oil should I drink before bed?
One tablespoon (15mL), taken 30–60 minutes before lying down. This dose delivers the sleep-supporting oleic acid, anti-inflammatory oleocanthal, and polyphenol antioxidants during your body's overnight repair window. Start with 1 teaspoon if you're new. For the complete nighttime guide, see Drinking Olive Oil Before Bed.
How many calories are in a shot of olive oil?
One shot (1 tablespoon / 15mL) of olive oil contains approximately 120 calories and 14 grams of fat, primarily monounsaturated (oleic acid). A full shot glass (1.5 oz / 44mL) would be roughly 360 calories which is why it's important to know that an olive oil "shot" means one tablespoon, not a full shot glass.
Should I drink olive oil on an empty stomach?
Many people do, and it can maximize absorption since there's no food competing for digestion. However, some people experience nausea when drinking olive oil on a completely empty stomach, especially when starting out. If this happens, start with 1 teaspoon, try the lemon juice combination (which is gentler on the stomach), or take it with a small amount of food. For the full picture, see Olive Oil on an Empty Stomach.
Can drinking olive oil help you lose weight?
Olive oil supports weight management through the OEA satiety mechanism. Oleic acid triggers a natural "fullness" signal that reduces appetite. The PREDIMED study showed no weight gain despite high olive oil intake. But olive oil isn't a weight loss shortcut; it's a metabolic support tool within a balanced diet. For the evidence, see Olive Oil for Weight Loss.
Your Daily Dose Starts Now
The answer is simpler than the internet makes it seem: one tablespoon of extra virgin olive oil per day. Start with a teaspoon if you're new. Take it morning or night w-hichever you'll do consistently. Treat it as a fat swap, not a calorie addition. Choose high-polyphenol EVOO. Commit for 30 days.
One tablespoon. One packet. One minute. That's the entire protocol.
Want to Go Deeper?
The complete shot guide: Olive Oil Shots: Complete Guide to Daily EVOO
The nighttime ritual: Drinking Olive Oil Before Bed: Complete Guide
What to expect: What Happens If You Drink Olive Oil Every Day
The lemon combo: Olive Oil and Lemon Juice Shot: Benefits, Recipe & Guide
Pick the right oil: Best Olive Oil to Drink Daily
Daily habit guide: Drinking Olive Oil Daily: The Beginner's Guide
Is it really good for you? Is Olive Oil Healthy? What 50+ Studies Prove
General health benefits: Olive Oil Health Benefits: What Science Actually Proves
Related Guides
You know how much to take. Here's everything else about building and optimizing the habit.
Drinking Olive Oil: Benefits, Risks & How Much Is Safe — The complete reference guide.
Olive Oil Shot Benefits: The Science — What the research says about daily shots specifically.
Shot of Olive Oil a Day — Dosage in practice: best practices for your daily shot.
How to Drink Olive Oil: A Beginner's Guide — New to this? Start here.
Is Drinking Olive Oil Good for You? — The evidence-based answer.
What Happens If You Drink Olive Oil Every Day — The 30-day timeline of changes.
Drinking Olive Oil in the Morning — The AM case: fasted absorption and appetite setting.
Drinking Olive Oil Before Bed — The PM case: overnight repair and sleep support.
Taking Olive Oil at Night — Why nighttime consumption has specific benefits.
What Happens Before Bed: 7 & 30-Day Results — The experiential nighttime timeline.
Olive Oil and Lemon Juice Shot — The most popular recipe and combination.
Benefits of Olive Oil with Lemon Juice — The absorption synergy explained.
Olive Oil and Lemon Juice Before Bed — The Mediterranean evening ritual.
Lemon Infused Olive Oil — Make your own daily lemon blend.
Drinking Olive Oil for Cholesterol — The cholesterol-specific research.
Ready to Start? The Complete Library
Now that you know it's safe, here's how to do it well.
Drinking Olive Oil: Benefits, Risks & How Much Is Safe — The full reference covering benefits, risks, and dosage.
How to Drink Olive Oil: A Beginner's Guide — Your first shot, how to get past the taste, and building the habit.
Is Drinking Olive Oil Good for You? — The evidence-based case for daily olive oil.
Olive Oil Shot Benefits: The Science — The peer-reviewed research behind daily EVOO shots.
Shot of Olive Oil a Day — The daily practice: dosage, timing, and expectations.
What Happens If You Drink Olive Oil Every Day — The 30-day timeline of results.
Drinking Olive Oil in the Morning — The AM approach: absorption, appetite, and energy.
Drinking Olive Oil Before Bed — The PM approach: repair, sleep, and extended absorption.
Taking Olive Oil at Night — A focused look at nighttime benefits.
What Happens If You Drink Olive Oil Before Bed — 7-day and 30-day nighttime results.
Olive Oil and Lemon Juice Shot — The classic combination with recipe and variations.
Benefits of Olive Oil with Lemon Juice — Why lemon juice enhances polyphenol absorption.
Olive Oil and Lemon Juice Before Bed — The evening lemon ritual.
Lemon Infused Olive Oil — DIY lemon olive oil for daily use.
Drinking Olive Oil for Cholesterol — Cholesterol-specific daily consumption research.
