Why 30g of Olive Oil (Extra Virgin)?
To hit 30g of healthy fats, your portion needs to match the macro density of the food.Olive Oil (Extra Virgin) provides approximately 100g of your target macro per 100g, so a calculated portion of 30g ensures you reach your goal accurately without overshooting calories or other macros.
How to use this portion
Weigh Olive Oil (Extra Virgin) in its raw form whenever possible to maintain accuracy. Cooking can change the weight due to water loss, especially for meats, which can shrink significantly. Using raw measurements helps you stay consistent and avoid underestimating or overestimating your macro intake.
Practical tip
Use this portion as a building block. If your meal requires multiple macros, combine Olive Oil (Extra Virgin) with other ingredients to balance protein, carbs, and fats while staying within your total calorie target.