Kalamata Olive Oil: Everything you need to know! An In-depth Guide

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Kalamata olive oil is a pure olive juice extracted from olive fruit for more than 10 centuries. Though people primarily enjoy it for its use for cooking and salad dressing, evidence suggests it provides health benefits as well.

Before you buy your first Kalamata olive oil, here’s what you need to know about this golden liquid from Greece, including its many potential health benefits, nutrition information, how it tastes, and the ways to use it.

What is Kalamata Olive Oil?

Kalamata olive oil is a pure olive juice produced from Koroneiki olives grown in the Messinia area in the southwestern part of the Peloponnese region, in Greece.  The geographical boundaries of this area are around 2,991 km² gently wedged into the Medittarean sea with the capital of Kalamata where the oil name comes from.

Koroneiki olives is used to make Kalamata olive oil
These are Koroneiki olives used to squeeze amazing taste Kalamata olive oil

As well, Koroneiki olives are known as Kalamata olives or “queen” of olives. They are small, green olives with thick skin and flesh ration which contributes to the aroma, high antioxidant content, and green color.

As a result, the olive oil produced from green ripe Koroneiki olives is highly prized for its aromatic, strong-flavored oil. It is perfect for enjoying in its natural raw state or added at the end of cooking.

Moreover, this Greek olive oil is one of the key ingredients in the Mediterranean Diet.

SHORTLY: Kalamata olive oil is a pure olive juice from Koroneiki olive fruit native to the sunniest Messinia area in Greece. It has a very fruit, mild, and balanced flavor and is a main ingredient in the Mediterranean Diet.

Kalamata olives new superfood
Read great facts about Kalamata olives

What is PDO Kalamata Olive Oil?

At its most basic level, PDO Kalamata olive oil is considered the greatest quality olive oil. To earn the right to call itself PDO olive oil, though, olive oil must meet the Protected Designation of Origin or PDO standards. The most important is regional authenticity where Kalamata olive oil can only be produced in the Messinia area, in the sunniest Peloponnese region in southwest Greece.

Of course, geography isn’t the end-all-be-all. For olive oil to achieve PDO status, it must also be made only from the approved olives varieties (Koroneiki olives known as “queen” of olives by far the most commonly used in this Greek olive oil).

In addition, the cultivation methods used, the processing of the fruit, the history, and the customs of olive oil production align across the Messinia area where olives are grown.

Therefore, the olive oil produced in the southwest of the Peloponnese has the same physical and chemical properties and the same organoleptic characteristics as PDO Kalamata olive oil.

IN SHORT: PDO Kalamata olive oil is one of the best olive oils in the world. As its title advises, it is a Protected Destination of Origin olive oil. And this origin contributes to its quality and its popularity around the world.

Our Oliviada Extra Virgin Olive Oil is 100% unfiltered, unblended, pure olive juice. Most importantly, Oliviada olive oil is produced by a local Greek family by using traditional extraction methods and focusing on high-quality products.

kalamata olive oil shop
If you want to improve your wellbeing, start using Oliviada high-quality products!


If you want to give a great Greek taste to your meal, you should use one of the most popular PDO Kalamata olive oil. Comparing to other olive oils taste, this oil has a full fruitiness flavor, with an aroma of green fruit, light bitterness, and light to medium pungency.

As a result, PDO Kalamata is a perfect addition to any meal, whether it is a meat or pasta dish or a simple salad.

olive oil quality checking tasting step
You can always see the difference between olive oil after you taste it – some of them have a bitter taste, others more light depending on the olive oil extraction process, and olive varieties for olive oil


Evidently, 80% of Greek olive oil production is extra virgin olive oil. This type of olive oil is the highest grade among all olive oils with exceptional quality, aroma, and taste. Such olive oil is first cold pressing, with no chemicals or hot water added during the processing.

In fact, Kalamata olive oil production has the highest rate of extra virgin olive oil across Greece.

Nutrition Facts

Kalamata olive oil is one of the healthier options for fats and daily use. Because it contains mostly healthy monounsaturated fats and very little carbohydrates and is also a decent source of vitamins K and E and antioxidants properties.

Monounsaturated fat also known as good fat holds nutrients to protect and maintain your body’s cells, has a positive effect on the protection of cancer disease.

Here are the nutrition facts per 1 tablespoon of Kalamata olive oil (14g or 0.5 oz):

Nutritional Value1 tbsp of Kalamata olive oil
Calories120 kcal
Fat14 g
of which 10 g is monounsaturated fat (“good” fat)
Vitamin E9 milligrams (mg) – 10% of the daily value
Vitamin K1 micrograms (mcg) – 10% of the daily value
Table 1: Kalamata olive oil calories and nutritional value

It also contains traces of calcium and potassium. As well as, other antioxidants such as polyphenols, tocopherols, phytosterols, squalene, and terpenic acids.

Kalamata olive oil is a rich source of polyphenols, which are critical for our body’s defense against cancer. Polyphenols have many good properties, and these elements, which are the reason for the taste and the smell of the olive, can also help as an anti-inflammatory and have other great benefits.

Read more about polyphenols rich olive oil here:

polyphenol rich olive oil
Check out polyphenol-rich olive oil benefits

IN SHORT: Kalamata olive oil is a high-calorie edible oil that is high in healthy fats and provides a good amount of vitamins and antioxidants.

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Read more on Nutrition Facts

Health Benefits

Because Kalamata Koroneiki olive oil is full of vitamins and healthy fats and offers potentially disease-fighting antioxidants if using this olive oil on a regular basis can have a positive influence on your health and wellness.

Here’s a look at some of the possible benefits you can receive from Kalamata olive oil.

Improves Cardiovascular Health

Greek olive oil might be the perfect ingredient in your meal if you’re looking to improve your cardiovascular health and possibly help reduce your risk of heart attack and stroke. Because of the antioxidants in olive oil, it may help lower LDL “bad” cholesterol levels. Improving your cholesterol can help reduce plaque buildup in your arteries, which promotes healthy blood flow.

Aids Your Digestion

Based on research, it states that phenols in Greek olive oil also can help promote healthy digestion and gut health.

Lowers Blood Sugar in Diabetes

The antioxidants and healthy monounsaturated fats can also help people with type 2 diabetes regulate or lose weight, normalize blood sugar levels.

kalamata olive oil health benefits
Read more on Health Benefits

Promotes Skin Health

Using Kalamata olive oil also carries benefits for the skin. Due to antioxidants, it may help reduce age spots, wrinkles, dry skin, and acne. Olive oil plays a role in gradually repairing cell damage, resulting in a more youthful appearance.

Reduces Inflammation

In addition, this olive oil has anti-inflammatory properties that can function as a natural painkiller for these symptoms. Even if consuming olive oil doesn’t eliminate your pain completely, it might reduce the severity of your pain, allowing you to enjoy a better quality of life.

IN SHORT: there are many scientifically proven health benefits in PDO Kalamata olive oil. And the regular consumption of it may improve your own health and wellbeing!

Drinking Kalamata Olive Oil Benefits

Due to its high content of vitamins and antioxidants, drinking Kalamata olive oil first thing in the morning is super beneficial for your health. As a result, it boosts metabolism, balances blood sugar levels, and improves the health of blood vessels.

Most important, drinking olive oil in the morning also helps detoxify the body and improves your mood and well-being.

Benefits of drinking kalamata olive oil cover
Read more on Drinking Olive Oil Benefits

Is Kalamata Olive Oil a Superfood?

Some brands may market Kalamata olive oil as a superfood. Moreover, it is the main ingredient in the Meditteranean Diet.

One study in Spain compared the results of participants who followed the Meditteranean Diet and used olive oil on a regular basis to those who didn’t. As a result, people who used olive oil on a regular basis reported an increase in:

  • Energy
  • Athletic performance
  • Quality of sleep
  • Ability to focus
  • Calmness
  • Overall well-being

In addition, the same group also reported significantly better outcomes for issues of fatigue, stress, and digestion. But the results were also self-reported. They didn’t account for other conditions.

Also, many health claims state that this Greek olive oil can:

  • Increase life expectancy
  • Lower heart risks
  • Lower blood pressure
  • Reduce inflammation

Based on a research study Kalamata Koroneiki olive oil is rich in antioxidants, which neutralize free radicals. As a result, it plays a protective role in the development of certain diseases including certain types of cancer.

Before you add Kalamata Olive Oil to your Diet

You should speak to your doctor first if you prefer to change your diet and use olive oil on a regular basis. No matter there is proven evidence that the Mediterranean diet helps to regulate blood pressure, lowers heart risks, prevents diseases if you use some kind of medication, it is important to consult with a medical advisor first.

How to Select and Store Kalamata Olive Oil?

To choose a good quality olive oil, you must check the bottle label. As to guarantee the quality it has to be extra virgin, cold-pressed and unblended olive oil!

For a standard glass bottle, Greek olive oil will last in your food cupboard, unopened for about 12 months. However, with today’s new technology oxygen-free taps for the glass bottle, you can keep the olive oil fresh for a few years without opening the bottle.

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Read more on How to Choose & Store Olive Oil

Once you have opened the bottle it is recommended to consume olive oil in a month or two to keep it fresh and get the most nutrition from it.  Otherwise, you can possess it in the cupboard for 6-8 months more.

If you do refrigerate your olive oil it will become quite solid in the cold. Then just let it sit for around 20 minutes at room temperature and it will come back to liquid form.

How to Use Kalamata Olive Oil in the Kitchen?

I would love to give you a few amazing ideas on how to use Kalamata olive oil in the kitchen. It’s the fact Greek olive oil is highly versatile and easy to incorporate into your diet.

For example, it can be consumed cold at room temperature. Also, it is safe and healthy for cooking or frying purposes because its fatty acids are stable at high heat.

Indeed, the Kalamata extra virgin olive oil smoke point is somewhere 374–410°F (190–210°C). This makes it a good choice for most healthy dishes.

Here are a few great ways to add olive oil to your diet:

  • Dressing up dressings and drizzle over a salad.
  • Drink 1 tbsp of olive oil with lemon juice in the morning.
  • Add a tablespoon to a smoothie.
  • Include it when baking, cooking.
  • Make a better marinade for grilling meat or fish.
  • Fry fish or potatoes freely due to high smoking point.
  • Use it in homemade mayo.
  • Sprinkle it over vegetables before roasting.
  • Top hummus off with it.
  • Drizzle it over hot and cold soups, such as fish soup or gazpacho.

BOTTOM LINE: Kalamata olive oil can be used in many ways. It can be added cold to salads, dressings or smoothies, and is also great for cooking, grilling, or baking.

Other Uses

While you can find many uses for olive oil in the kitchen, there are also many uses for this Greek Koroneiki olive oil outside the kitchen.

It is used in cosmetics and skincare products widely. From softening your skin to strengthening your hair. From adding it into homemade masks to soften your cuticles.

Practical Kalamata Olive Oil uses
Read more on Olive Oil Uses

Not to mention only beauty benefits, Kalamata olive oil has quite many uses around the home. It can fix your squeaky doors, polish your shoes and even protect your tools.

Another great olive oil use is health benefits for your pets. It helps to make your cats’ or dogs’ fur shinier and gives a healthier look.

BOTTOM LINE: Kalamata olive oil is a universal product and has a high value not only in the kitchen. But also it is beneficial around the house, in the garden, for your beauty benefits, and even your pets’ health.

Kalamata Olive Oil Side Effects

The good news is that there don’t appear to be any side effects or health risks associated with using Greek olive oil.



Conclusion: Kalamata Olive Oil Good for you

If you’re looking for a new nutritious ingredient to add to your diet, Kalamata olive oil is a good source. Packed with antioxidants and healthy fat, it increases your overall well-being. Plus, this Koroneiki olive oil can provide a welcome change from the other oils you regularly use in your kitchen.

Many research studies suggest that olive oil can help you feel better and increase life expectancy. Its health benefits have proven to protect you from cardiovascular disease, atherosclerosis, stroke, brain dysfunction, and cancer.

A good quality Kalamata olive oil is more expensive than other oils. On another hand, regular use of this Greek olive oil may save you from paying a few visits to your doctor.

By the way, anyone who is considering changing their diet to the Mediterranean should speak to their doctor first. Especially if you’re already using medications to manage a condition.

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