Calories in Vegetable Oil: Nutrition Facts & Serving Sizes
Per 2 tbsp (1/8 cup) (27g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of vegetable oil (about 14g) contains 117 calories. Per 100g, vegetable oil provides 862 calories and 100g of pure fat with zero protein, zero carbs, and zero fiber. The USDA classification for generic vegetable oil reflects a palm-based or mixed-source oil with a very high saturated fat content at 81.5g per 100g. This is higher than most cooking oils and significantly higher than healthier options like olive oil (13.8g saturated fat per 100g) or avocado oil (11.6g per 100g). Vitamin E contributes 3.8mg per 100g and vitamin K provides 24.7mcg per 100g. For anyone cooking at home, the type of vegetable oil matters significantly since the generic term covers many different fat profiles.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 2 tbsp (1/8 cup) (27g) | 232.7 | 0g | 0g | 27g | 0g |
| 1 tablespoon (14g) | 117.2 | 0g | 0g | 13.6g | 0g |
| 1 cup (218g) | 1879.2 | 0g | 0g | 218g | 0g |
| 100g | 862 | 0g | 0g | 100g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 862 | 43% |
| Protein | 0g | |
| Total Fat | 100g | 128% |
| Saturated Fat | 81.5g | 408% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 81.5g | 27% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Vegetable Oil
Vegetable oil is primarily an energy source due to its 100% fat composition. At 862 calories per 100g, it is nearly as calorie-dense as possible for a food. The fat provides a concentrated source of energy for cooking and can help with fat-soluble vitamin absorption (A, D, E, K) when used with vegetables.
The vitamin E content at 3.8mg per 100g provides antioxidant activity. Vitamin E protects cell membranes from oxidative damage, which is relevant during intense exercise when free radical production increases.
Vitamin K at 24.7mcg per 100g contributes to blood clotting factors and bone metabolism. A tablespoon of vegetable oil contributes about 3.4mcg of vitamin K, which adds to total daily intake.
The primary concern with generic vegetable oil (per USDA data) is the high saturated fat content at 81.5g per 100g, which is comparable to coconut oil. This profile is associated with palm oil-based products. High saturated fat intake has been linked to increased LDL cholesterol in some studies. For better fat profiles, oils like olive oil, avocado oil, or canola oil offer significantly more monounsaturated fat and less saturated fat.
For calorie tracking, vegetable oil is easy to underestimate. One tablespoon adds 117 calories. Free-pouring during cooking can easily add 300 to 400 hidden calories to a meal.
Dietary Considerations
Vegetable oil is naturally gluten-free, vegan, dairy-free, keto-friendly (zero carbs), paleo, and Whole30 compliant. For weight loss, portion control is critical since at 862 calories per 100g, even a few extra tablespoons significantly impact your daily calorie count. Always measure oil rather than free-pour. For a healthier fat profile, consider replacing generic vegetable oil with olive oil (higher monounsaturated fat) or avocado oil (high smoke point, better for high-heat cooking). The high saturated fat content in this USDA data set (likely palm-based) may not be ideal for those prioritizing cardiovascular health.
Daily Intake (100g)
100g of vegetable oil provides 43% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in vegetable oil?
One tablespoon of vegetable oil (about 14g) has approximately 117 calories. Per 100g, vegetable oil contains 862 calories. One cup (218g) has about 1,879 calories. It is pure fat with zero protein, carbs, or fiber.
Is vegetable oil good for weight loss?
Vegetable oil is not ideal for weight loss because it is extremely calorie-dense at 862 cal per 100g. You should measure it carefully when cooking. Use an oil sprayer to minimize the amount used, or choose lighter cooking methods like grilling, baking on parchment, or using a non-stick pan with minimal oil.
How much protein in vegetable oil?
Vegetable oil has zero protein. It is 100% fat. All protein in your meals must come from other sources like meat, eggs, dairy, or legumes.
Is vegetable oil bad for you?
This depends on the type. The generic USDA vegetable oil data shows very high saturated fat (81.5g per 100g), consistent with palm oil. High saturated fat intake is associated with elevated LDL cholesterol. Oils lower in saturated fat, like olive oil (13.8g) or avocado oil (11.6g), are generally considered more heart-healthy choices.
Is vegetable oil keto-friendly?
Yes. Vegetable oil has zero carbs and is 100% fat, making it compatible with ketogenic diets in terms of macros. However, for keto, higher-quality fats like olive oil, coconut oil, or avocado oil are generally preferred for their more favorable fatty acid profiles.
What is a healthier substitute for vegetable oil?
Olive oil is a better choice for most cooking due to its high monounsaturated fat content (73g per 100g). Avocado oil has a higher smoke point (around 520°F) and a similar fat profile. For baking, you can substitute melted coconut oil or even unsweetened applesauce for moisture without the fat.
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