Calorie Content of Olive Oil: Your Essential Guide to Nutrition

Understanding olive oil calories

How many calories are in olive oil?

Olive oil contains 119-120 calories per tablespoon. This calorie count is consistent across most cooking oils because they’re primarily composed of fat. For reference:

• 1 tablespoon (15ml) = 119 calories
• 1 teaspoon (5ml) = 40 calories
• 100ml = 800 calories
• 100g = 884 calories

These numbers matter if you’re tracking your food intake or managing your weight.

Does the type of olive oil affect calorie count?

The short answer is no—different types of olive oil contain virtually identical calorie counts:

• Extra Virgin Olive Oil (EVOO): 119 calories per tablespoon
• Virgin Olive Oil: 119 calories per tablespoon
• Regular (Refined) Olive Oil: 119 calories per tablespoon

The main differences between these oils lie in their production methods, flavor profiles, and nutrient content—not their calories. EVOO undergoes minimal processing and retains more beneficial compounds, while refined olive oil has fewer antioxidants but the same calorie count.

Olive oil’s caloric composition: more than just a number

Macronutrient breakdown

Olive oil is nearly 100% fat, with no protein or carbohydrates. A tablespoon contains:

• Fat: 13.5g (100% of calories)
• Protein: 0g
• Carbohydrates: 0g

This pure fat composition explains its caloric density, but the type of fat matters tremendously for health.

The “good fats” profile

Olive oil’s calories come from a healthy mix of fats:

• Monounsaturated fats: 73% (primarily oleic acid)
• Polyunsaturated fats: 11%
• Saturated fats: 14%

Monounsaturated fats, especially oleic acid, help reduce inflammation and may lower heart disease risk. These fats can improve cholesterol levels and help control blood sugar—benefits you won’t get from many other high-calorie foods.

Vitamins and minerals

Olive oil contains important nutrients that don’t add to its calorie count but boost its health value:

• Vitamin E: A powerful antioxidant that protects cells from damage
• Vitamin K: Essential for blood clotting and bone health
• Polyphenols: Plant compounds with strong anti-inflammatory effects (highest in EVOO)

These nutrients make olive oil’s calories more valuable to your body than those from refined oils with fewer nutrients.

Nutritional Breakdown of Olive Oil

Health benefits of olive oil’s nutritional profile

Anti-inflammatory properties

Oleic acid and polyphenols in olive oil actively reduce inflammatory markers in the body, potentially helping with conditions like arthritis and heart disease. Research from the European Journal of Clinical Nutrition shows that regular olive oil consumption can lower C-reactive protein and interleukin-6, two key markers of inflammation.

Heart health benefits

The monounsaturated fats in olive oil help lower LDL (“bad”) cholesterol while maintaining or raising HDL (“good”) cholesterol levels, reducing heart disease risk. The PREDIMED study found that participants who consumed olive oil regularly had a 30% lower risk of major cardiovascular events.

Blood sugar regulation

Studies show olive oil can improve insulin sensitivity, making it beneficial for people managing diabetes or prediabetes. Adding olive oil to meals can lower post-meal blood sugar spikes by up to 30% compared to meals without healthy fats.

Olive oil calories in perspective: comparison with other fats & oils

Comprehensive cooking oils comparison

As you can see, most cooking fats have similar calorie counts, with butter containing slightly fewer because it includes some water content.

Calorie Comparison of Olive Oil vs Other Oils

Why “not all calories are created equal”

Even though olive oil has the same calories as many other oils, its health impact differs significantly:

• Olive oil calories come with anti-inflammatory benefits
• Its fat composition promotes heart health
• The antioxidants in EVOO fight cellular damage
• The monounsaturated fats can help you feel fuller longer

This means a tablespoon of olive oil offers more nutritional value than a tablespoon of refined vegetable oil with the same calorie count. Quality matters as much as quantity when it comes to calories.

Calorie burning equivalents

If you’re concerned about the calories in olive oil, here’s how long it takes to burn off one tablespoon (119 calories) through various activities:

Olive oil types comparison

Different types of olive oil have the same calories but vary in other important ways:

Integrating olive oil into your diet wisely: managing calories

Recommended daily intake

The Mediterranean diet, known for its health benefits, typically includes 2-4 tablespoons (30-60ml) of olive oil daily—that’s about 240-480 calories from olive oil alone.

For those watching calories, aim for 1-2 tablespoons daily to get the health benefits without excessive calories.

Quick olive oil calorie calculator

Use this simple formula to calculate olive oil calories in any recipe:

• Tablespoons of olive oil × 119 = Total calories from olive oil
• For a recipe serving 4 people: (Tablespoons × 119) ÷ 4 = Calories per serving

Example calculations:

• 3 tablespoons in a salad dressing for 6 people: (3 × 119) ÷ 6 = 59.5 calories per serving
• 2 teaspoons for sautéing a single portion: 2 × 40 = 80 calories

Practical tips for portion control

Olive oil’s calorie density means careful measurement is important:

• Use measuring spoons instead of free-pouring
• Try an oil mister for light, even coverage with fewer calories
• Dilute olive oil with lemon juice or vinegar for dressings (cuts calories while maintaining flavor)

Mindful use in different cooking methods

Different cooking needs require different amounts of olive oil:

Salad dressings:

• Standard vinaigrette: 1 tablespoon oil per serving (119 calories)
• Lighter option: 1 teaspoon oil with extra vinegar or lemon juice (40 calories)

Sautéing and roasting:

• Use just enough to coat the pan—often 1-2 teaspoons is sufficient
• For roasting vegetables, toss with 1 tablespoon per 4 cups of vegetables

Finishing drizzles:

• A light drizzle (1 teaspoon) adds flavor with minimal calories
• Focus on high-quality EVOO when using as a finishing oil for maximum flavor impact

Cooking methods impact on olive oil

Olive oil recipe ideas (calorie-conscious)

Light olive oil vinaigrette (60 calories per serving)

• 1 teaspoon EVOO (40 calories)
• 1 tablespoon balsamic vinegar (5-15 calories)
• 1 teaspoon Dijon mustard (5 calories)
• Herbs and spices to taste (0 calories)

Mediterranean vegetable roast (90 calories of oil per 4 servings)

• 2 tablespoons olive oil (238 calories total, ~60 per serving)
• 4 cups mixed vegetables (zucchini, bell peppers, eggplant)
• 2 cloves garlic, herbs and spices

Olive oil and weight management

Despite being calorie-dense, olive oil can support weight management:

• The monounsaturated fats promote satiety, helping you feel full longer
• Its flavor enhances meals, improving satisfaction with smaller portions
• Research suggests Mediterranean diets including olive oil can support healthy weight

The myth that “fat makes you fat” has been debunked—the type of fat and overall diet quality matter more than avoiding fats entirely.

Buying and storing olive oil: maximizing nutritional value

How to select quality olive oil

• Look for “cold-pressed” and “extra virgin” on labels
• Check harvest dates (fresher = more nutrients)
• Dark glass bottles protect nutrients from light damage

Storage tips to preserve nutrition

• Store in cool, dark places (not near the stove)
• Use within 6 months of opening for optimal nutritional benefit
• Avoid plastic containers, which can leach chemicals

Factors influencing olive oil’s role in a healthy diet

The importance of quality

While all olive oils have similar calories, higher quality oils (especially EVOO) offer more health benefits:

• More polyphenols and antioxidants
• Better flavor, allowing you to use less
• Fewer chemical residues from processing

For maximum health benefits relative to calories, choose extra virgin olive oil.

How cooking affects olive oil

Cooking with olive oil doesn’t change its calorie content, but it can affect its nutritional value:

• Heating olive oil doesn’t add or reduce calories
• EVOO has a smoke point of 325-375°F—suitable for most cooking methods
• Light sautéing preserves more nutrients than high-heat frying

Listening to your body

Individual needs vary based on:

• Activity level (more active people can utilize more olive oil calories)
• Overall diet composition
• Personal health goals
• Metabolic factors

The calorie content should be just one factor in deciding how much olive oil to include in your diet.

Conclusion

Olive oil contains 119 calories per tablespoon—a significant amount that warrants mindful use if you’re watching your calorie intake. However, these calories come with substantial health benefits due to olive oil’s healthy fat profile and nutrient content.

Rather than avoiding olive oil because of its calories, focus on using moderate amounts of high-quality olive oil as part of a balanced diet. The Mediterranean approach—using olive oil as the primary fat while emphasizing vegetables, legumes, and whole grains—offers a proven framework for incorporating olive oil healthfully.

By understanding both the caloric content and nutritional benefits of olive oil, you can make informed choices about how to include this beneficial food in your diet without compromising your health or weight goals.

Key takeaways

• Olive oil contains 119 calories per tablespoon (13.5g of fat)
• Its calories come primarily from healthy monounsaturated fats (73%)
• All types of olive oil (extra virgin, virgin, refined) have similar calorie counts
• Despite being calorie-dense, olive oil offers significant health benefits
• Recommended intake: 1-3 tablespoons daily (119-357 calories)

Olive oil has earned its reputation as a healthy fat, but many people want to know exactly how many calories it contains and how it fits into a balanced diet. This guide breaks down everything you need to know about olive oil’s calories, nutritional profile, and how to use it wisely in your cooking.

FAQs

How many calories in a teaspoon of olive oil?

A teaspoon of olive oil contains approximately 40 calories.

Does extra virgin olive oil have fewer calories?

No, EVOO has the same calories as other olive oils (about 119 per tablespoon), but it contains more beneficial nutrients.

Is olive oil high in calories compared to other oils?

Olive oil has similar calories to most cooking oils and fats. The difference lies in its healthier fat profile and higher nutrient content.

Can I use olive oil if I’m counting calories?

Yes, but measure it carefully. The health benefits often outweigh the caloric cost when used in moderation.

Does drinking olive oil add a lot of calories?

Yes, drinking olive oil adds significant calories. Some people consume 1-2 tablespoons daily for health benefits (119-238 calories), but this should be counted in your daily intake.

What’s the best way to measure olive oil for calorie tracking?

Use measuring spoons or a kitchen scale for accuracy, as estimating by eye often leads to using more than intended.

Is olive oil more fattening than butter?

Tablespoon for tablespoon, olive oil has slightly more calories than butter (119 vs 102), but its healthier fat profile and nutrient density make it a better choice for overall health.

How much olive oil per day is too much for weight loss?

For most weight loss diets, limit olive oil to 2-3 tablespoons (238-357 calories) daily to balance health benefits with calorie control.

Are olive oil calories easy to burn off?

Like all calories, olive oil calories require physical activity to burn off. A 30-minute brisk walk burns approximately 120 calories—about the same as one tablespoon of olive oil.

Is taking olive oil daily good for you?

Yes, consuming olive oil daily is beneficial for most people. Research shows that 1-3 tablespoons daily can improve heart health, reduce inflammation, and provide antioxidant protection. The Lyon Diet Heart Study found that a Mediterranean diet rich in olive oil reduced heart attack risk by 70%.

What is the healthiest olive oil to use?

Extra virgin olive oil (EVOO) is the healthiest type. It’s minimally processed, retains the most polyphenols and antioxidants, and has the strongest anti-inflammatory properties. Look for cold-pressed EVOO in dark glass bottles with certification seals for maximum health benefits.

What are the benefits of drinking olive oil before bed?

Some research suggests drinking olive oil before bed may help with constipation relief, reduce inflammation during sleep, and promote better skin health through overnight hydration. However, the 119 calories per tablespoon should be factored into your daily intake.

Is it better to take olive oil in the morning or night?

There’s no definitive evidence that timing affects olive oil’s benefits significantly. Morning consumption might boost metabolism and provide energy, while evening consumption might aid digestion and reduce inflammation during sleep. Choose the time that works best for your digestion and routine.

How much olive oil should I consume per day?

Most research supports consuming 1-3 tablespoons (15-45ml) of olive oil daily for health benefits. The Mediterranean diet typically includes about 2-4 tablespoons daily. Those watching their weight may want to stay at the lower end of this range (1-2 tablespoons).

Does olive oil reduce belly fat?

While no food directly targets belly fat, studies suggest olive oil may help with overall weight management and reduce central obesity. Its monounsaturated fats may help regulate hormone levels that influence fat distribution. A study in the journal Diabetes Care found that a Mediterranean diet rich in olive oil resulted in less central obesity than a low-fat diet.

What are the benefits of drinking olive oil in the morning?

Morning olive oil consumption may help stimulate digestion, provide steady energy through the day, reduce hunger by promoting satiety, and help absorb fat-soluble vitamins from breakfast. Some claim it helps detoxify the digestive system and reduce inflammation throughout the day.

Is it OK to drink a tablespoon of olive oil?

Yes, consuming a tablespoon of olive oil (119 calories) is safe and potentially beneficial for most people. Many Mediterranean populations have traditionally consumed olive oil straight. Choose high-quality extra virgin olive oil for the best taste and most nutrients.

What happens if you drink olive oil every day?

Regular daily olive oil consumption typically leads to improved cholesterol levels, better heart health markers, reduced inflammation, and potentially improved skin hydration. Some people report better digestion and more regular bowel movements. Remember to account for the 119 calories per tablespoon in your daily intake.

Is it okay to drink olive oil on an empty stomach?

Yes, many people find benefits in consuming olive oil on an empty stomach, particularly for digestive health. It may help with constipation, stimulate bile production, and coat the stomach lining. Start with a teaspoon (40 calories) if you’re new to this practice to ensure good tolerance.

What happens after taking olive oil?

Shortly after consuming olive oil, your body begins digesting the healthy fats, triggering the release of bile and digestive enzymes. You may feel slightly more satisfied due to its satiating effect. Longer-term, regular consumption is associated with improved heart health markers and reduced inflammation.

What happens if you drink olive oil and lemon juice every morning?

This combination may improve digestion, as the acid from lemon juice helps emulsify the oil. Some report improved liver function, better skin appearance, and more regular bowel movements. The mixture might help detoxification processes and provide antioxidant benefits from both ingredients.

What happens if you drink too much olive oil?

Excessive olive oil consumption can lead to digestive discomfort, diarrhea, and unwanted weight gain due to its high caloric density (119 calories per tablespoon). Consuming more than 4 tablespoons daily provides 476+ calories just from oil, which may be excessive for many people’s calorie needs.

Is olive oil healthy for weight loss?

Olive oil can be part of a healthy weight loss plan when used in moderation. Its satiating effect may help control hunger, and its monounsaturated fats support metabolic health. Studies show that Mediterranean diets including moderate olive oil consumption lead to more sustainable weight loss than low-fat diets.

What happens when you drink olive oil before bed?

Drinking olive oil before bed may help with overnight digestion, reduce inflammation during sleep, and contribute to better skin hydration. Some people report more comfortable digestion and better morning bowel movements. However, the 119 calories per tablespoon should be accounted for in your daily intake.

Why is extra virgin olive oil healthy?

Extra virgin olive oil’s health benefits come from its high content of monounsaturated fats (primarily oleic acid), potent antioxidants, and anti-inflammatory compounds. These components help reduce heart disease risk, lower inflammation, fight oxidative stress, and may even help prevent certain cancers.

What are the benefits of drinking extra virgin olive oil?

Consuming EVOO directly ensures you get the maximum concentration of beneficial compounds with minimal oxidation. Benefits include improved cholesterol levels, better digestive health, reduced inflammation, antioxidant protection, and potentially better blood sugar control.

Is extra virgin olive oil good for weight gain?

For healthy weight gain, EVOO can be helpful due to its caloric density (119 calories per tablespoon) and nutritional value. Unlike processed high-calorie foods, olive oil provides health benefits while adding calories. Add it to smoothies, drizzle extra on meals, or use in higher amounts for cooking.

Can too much olive oil make you gain weight?

Yes, like any calorie-dense food, excessive olive oil consumption can contribute to weight gain. Each tablespoon adds 119 calories to your diet. If these additional calories put you in a caloric surplus consistently, weight gain will occur despite olive oil’s health benefits.

What are the negative effects of extra virgin olive oil?

Potential downsides of EVOO include: high caloric density leading to weight gain if overconsumed; digestive discomfort in sensitive individuals; possible medication interactions (such as with blood thinners); and quality concerns with adulterated products. However, pure EVOO consumed in moderate amounts has few negative effects for most people.