Calories in Olive Oil: Nutrition Facts & Serving Sizes
Per 1 cup (216g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of olive oil (14g) contains 119 calories, and it is pure fat with zero protein and zero carbs. Per 100g, olive oil provides 884 calories and 100g of fat. That makes it the most calorie-dense food in most kitchens. The fat breakdown is where olive oil stands out: 73g per 100g is monounsaturated fat (oleic acid), the same heart-healthy fat linked to reduced inflammation and improved cholesterol levels. Olive oil also delivers 14.4mg of vitamin E per 100g (96% daily value) and 60.2mg of vitamin K per 100g (50% daily value). For anyone tracking calories, olive oil is the food you are most likely underestimating. A generous pour while cooking can easily add 200 to 300 calories to a meal. On a bulk, that is useful. On a cut, it can sabotage your deficit without you realizing it. Always measure olive oil instead of free-pouring.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tablespoon (14g) | 119.3 | 0g | 0g | 13.5g | 0g |
| 1 tsp (5g) | 39.8 | 0g | 0g | 4.5g | 0g |
| 1 cup (216g) | 1909.4 | 0g | 0g | 216g | 0g |
| 100g | 884 | 0g | 0g | 100g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 884 | 44% |
| Protein | 0g | |
| Total Fat | 100g | 128% |
| Saturated Fat | 13.8g | 69% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 2mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 13.8g | 5% |
| Calcium | 1mg | 0% |
| Iron | 0.6mg | 3% |
| Potassium | 1mg | 0% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Olive Oil
Olive oil, particularly extra virgin olive oil (EVOO), is one of the most studied foods for heart health. The 73g of monounsaturated fat per 100g (primarily oleic acid) has been consistently linked to improved cardiovascular markers. Research shows that replacing saturated fats with monounsaturated fats can lower LDL (bad) cholesterol while maintaining or increasing HDL (good) cholesterol.
Extra virgin olive oil also contains polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties. These polyphenols are what give EVOO its slightly bitter or peppery taste. Refined olive oil has fewer polyphenols, so extra virgin is the better choice for health benefits.
The 14.4mg of vitamin E per 100g provides powerful antioxidant protection. Vitamin E protects cell membranes from oxidative damage, which is relevant if you are training intensely and producing more free radicals. The 60.2mcg of vitamin K per 100g supports blood clotting and bone metabolism.
For practical use, olive oil is best used for cooking at moderate temperatures, drizzling on salads, or adding to finished dishes. It has a smoke point around 375 to 410°F depending on quality. For high-heat cooking like searing steaks, avocado oil may be a better choice. On a bulk, olive oil is the simplest way to add calorie-dense fat to meals. One tablespoon on rice or vegetables adds 119 calories with zero prep.
Dietary Considerations
Olive oil is naturally gluten-free, vegan, dairy-free, keto-friendly, paleo, and Whole30 compliant. It is the most keto-friendly cooking fat with zero carbs and pure healthy fat. For weight loss, olive oil must be measured carefully. At 119 calories per tablespoon, a heavy pour can add 300+ calories to a meal. Use a measuring spoon or invest in an oil sprayer to control portions. Olive oil spray (about 1 second of spray) delivers roughly 7 to 10 calories versus 119 calories for a full tablespoon. If you are cooking chicken or vegetables and want to keep calories low, the spray method is significantly better for a cut.
Daily Intake (100g)
100g of olive oil provides 44% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in olive oil?
One tablespoon (14g) of olive oil has 119 calories. One teaspoon (5g) has about 40 calories. Per 100g, olive oil contains 884 calories. It is pure fat with zero protein and zero carbs.
Is olive oil good for weight loss?
Olive oil is healthy but extremely calorie-dense at 884 cal per 100g. For weight loss, you need to measure it carefully. One tablespoon (119 cal) in a salad dressing is fine, but free-pouring while cooking can easily add 200 to 300 hidden calories. Use an oil sprayer to control portions.
How much protein in olive oil?
Olive oil has zero protein. It is 100% fat. If you are cooking with olive oil, you need to get protein from other sources in the meal, such as chicken, fish, eggs, or legumes.
Is olive oil heart-healthy?
Yes. Olive oil is rich in monounsaturated fat (73g per 100g), specifically oleic acid, which research links to improved cholesterol levels. Extra virgin olive oil also contains polyphenols with anti-inflammatory properties. The Mediterranean diet, which uses olive oil as a primary fat source, is consistently associated with lower heart disease risk.
What is the difference between olive oil and extra virgin olive oil?
Extra virgin olive oil (EVOO) is cold-pressed from the first extraction and has higher polyphenol content with a more robust flavor. Regular olive oil is more refined with a milder taste and fewer beneficial plant compounds. Calorie and fat content are the same. For health benefits, EVOO is the better choice.
Can I cook with olive oil at high heat?
Olive oil has a smoke point of 375 to 410°F, which is fine for most cooking methods like sauteing and baking. For very high-heat cooking like searing at 450°F+, avocado oil (smoke point around 520°F) is a better option. Heating any oil past its smoke point produces harmful compounds.
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