An olive oil shot is simply a tablespoon of extra virgin olive oil taken neat, most often in the morning. It is one of the easiest ways to work more good olive oil into your day. Here is how to do it, how much to take, and how to choose an oil that makes the ritual worthwhile rather than unpleasant.
What is an olive oil shot?
It is just a small measure of extra virgin olive oil, usually about 15ml, swallowed on its own rather than poured over food. The idea borrows from the Mediterranean habit of eating plenty of raw olive oil, distilled into a quick daily ritual.
Why take a shot of olive oil?
Taken raw, extra virgin olive oil keeps all of its polyphenols, the peppery compounds that give it its character. Under UK and EU rules, olive oil polyphenols contribute to the protection of blood lipids from oxidative stress, for oils with enough polyphenols taken at 20g a day. A daily shot is a simple way to hit that. Beyond the one authorised claim, enjoy it as a wholesome habit rather than a cure.
How much and when?
One tablespoon, about 15ml, is the usual amount, which lines up neatly with the 20g daily intake behind the polyphenol claim. Morning is popular, but any time works, with or without food. There is no benefit to taking more, and since olive oil is calorie dense at roughly 120 calories a tablespoon, count it within your daily fats.
How to take it so it goes down well
Use a fresh, high-quality oil at room temperature, start with a teaspoon if you are new to it, and expect a peppery catch at the back of the throat, which is a good sign. A squeeze of lemon afterwards softens it. If a neat shot is not for you, drizzle the same spoonful raw over bread, yoghurt or salad for the same effect.
Which oil to use for a shot
The better the oil, the better the ritual. Choose a fresh, early-harvest, high-polyphenol extra virgin olive oil, ideally Greek and robustly peppery. See our full guide to the best olive oil to drink for what to look for.
