Olive oil for children: the basics you should know
At Oliva Sí, we often get asked if olive oil is good for children, from what age they can consume it, and how to use EVOO in children's diets without complications.
The short version:
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Yes, extra virgin olive oil (EVOO) can be a good fat for children and babies.
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What matters is the quantity, the quality of the oil, and the overall diet, not just one isolated food item.
1. Is olive oil good for children?
Olive oil is a healthy fat for children as part of a varied diet, especially if it is extra virgin.
Extra virgin olive oil provides:
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Monounsaturated fats (“good fats”) that help displace other less desirable fats (sauces, pastries, ultra-processed snacks).
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Vitamin E and natural antioxidants, such as polyphenols.
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A mild or medium flavor that little ones can gradually accept if introduced little by little.
It's not a medicine and it doesn't work miracles: it's simply a very good option as a main fat compared to margarine, butter or industrial sauces.
Whenever possible, choose extra virgin olive oil, not just "olive oil": it is less processed and retains its properties better.
2. From what age can they consume olive oil?
In general (and always with the pediatrician's approval):
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It can be used in small quantities when the baby starts with vegetable purees.
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Also when starting BLW, add a little EVOO to the food (pan, vegetables, potato, fish…).
Key points:
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It is not given "by the spoonful", but integrated into the food, just like adults.
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There's no need to measure down to the millimeter:
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A splash in the puree.
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A little bit in the pasta or rice.
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A drizzle of oil on bread with tomato.
If your child has any medical condition or concerns about weight and growth, always consult your pediatrician or nutritionist.
3. How to use olive oil in children's food (without complicating things)
The idea is to integrate extra virgin olive oil for children into what you already eat at home, without strange recipes.
Breakfasts and snacks
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Wholemeal bread or toast with extra virgin olive oil and grated tomato.
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Small sandwich with a drizzle of oil and a simple filling (fresh cheese, turkey, avocado...).
Lunches and dinners
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Spoon dishes and purees
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Vegetable puree with a drizzle of extra virgin olive oil when serving.
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Cream of pumpkin or zucchini soup with oil on top to improve texture and flavor.
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Pasta, rice and vegetables
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Pasta with vegetables sautéed in olive oil.
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White or brown rice dressed with olive oil.
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Baked or grilled vegetables with a drizzle of extra virgin olive oil and mild spices.
Tricks to get them used to the taste
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Start with a small amount and gradually increase it.
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Use a mild and balanced extra virgin olive oil, without strong bitterness.
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Set an example: let them see you enjoying toast, salads, and dishes with olive oil.
4. Which olive oil to choose for children (and for the whole family)
There's no need for a "special children's" oil: ideally, you should have a good extra virgin olive oil for the whole family.
When you look at the label, look for:
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It should say “extra virgin olive oil”.
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Clear origin and recent best before date.
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Dark container, tightly closed, stored away from light and heat.
At Oliva Sí we are committed to balanced and easy-to-use extra virgin olive oils, perfect for toast, purees, and everyday dishes, so that children can get used to their flavor from a young age.
5. Quick Questions (FAQ)
Can I use the same oil for the whole family?
Yes, and it's ideal if it's high-quality extra virgin olive oil. It simplifies cooking and enhances the flavor of all dishes.
Better raw or for cooking?
Both things:
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Raw: for toast, salads, purees when serving.
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For cooking: perfect for mild stews, oven or griddle.
What you shouldn't do is overdo it with fried foods, even if they're made with extra virgin olive oil.
What if my child "doesn't like it"?
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Try a milder EVOO.
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Use it first in purees and creams that they already like.
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Increase it gradually, without forcing it.
Conclusion
Extra virgin olive oil is a healthy, versatile, and easy-to-use fat for children, suitable from the start of complementary feeding through adolescence. As part of a varied diet, it's a better option than many sauces and ultra-processed products, helping children become accustomed to the taste of good EVOO in their daily lives.