By Dr. Michael Torres · Published March 30, 2025 · 7 min read
How many calories in olive oil? One tablespoon of olive oil contains 119 calories — all from fat, with zero carbohydrates and zero protein. That makes it one of the most energy-dense foods in any kitchen. Understanding exactly how those calories add up (and why they are not all equal) helps you cook smarter without sacrificing flavor or nutrition.
Olive Oil Calories by Serving Size
The calories in olive oil scale directly with the amount you use. Even a small extra pour adds up quickly, so knowing the numbers by portion is useful whether you are drizzling, sautéing, or whisking a dressing.
| Serving | Weight | Calories | Total Fat |
|---|---|---|---|
| 1 teaspoon | 4.5 g | 40 kcal | 4.5 g |
| 1 tablespoon | 13.5 g | 119 kcal | 13.5 g |
| 2 tablespoons | 27 g | 239 kcal | 27 g |
| ¼ cup (4 tbsp) | 54 g | 477 kcal | 54 g |
| 100 g | 100 g | 884 kcal | 100 g |
A single tablespoon is the standard cooking measure and a realistic portion for most uses. Many home cooks pour closer to two tablespoons without realizing it — which doubles the calorie load in an instant.
ℹ️ Why Oils Are So Calorie-Dense
Fat provides 9 calories per gram — more than twice the 4 calories per gram from protein or carbohydrates. Because olive oil is 100% fat, even a small volume carries a significant calorie count. This is true of every cooking oil, not just olive oil.
Full Nutrition Facts for Olive Oil
Olive oil is a pure fat, which means its nutrition profile is unusually simple. Per one tablespoon (13.5 g), based on USDA FoodData Central data:
| Nutrient | Per Tablespoon | Per 100 g |
|---|---|---|
| Calories | 119 kcal | 884 kcal |
| Total Fat | 13.5 g | 100 g |
| Saturated Fat | 1.9 g | 14 g |
| Monounsaturated Fat | 9.8 g | 73 g |
| Polyunsaturated Fat | 1.4 g | 11 g |
| Carbohydrates | 0 g | 0 g |
| Protein | 0 g | 0 g |
| Vitamin E | 1.9 mg (13% DV) | 14.4 mg |
| Vitamin K | 8.1 mcg (7% DV) | 60.2 mcg |
The dominant fat is oleic acid, a monounsaturated omega-9 fatty acid that makes up roughly 73% of olive oil's total fat content. This is the primary reason olive oil is considered a cornerstone of the Mediterranean diet and a benchmark for heart-healthy cooking fats.
Extra Virgin vs. Virgin vs. Light: Do Calories Differ?
A common misconception: "light" olive oil has fewer calories. It does not. The word "light" refers to flavor and color, not caloric content. All olive oil types contain the same calorie count per tablespoon.
| Type | Calories (per tbsp) | Flavor | Polyphenols |
|---|---|---|---|
| Extra Virgin (EVOO) | 119 kcal | Fruity, peppery | Highest |
| Virgin Olive Oil | 119 kcal | Mild, slightly fruity | Moderate |
| Pure / Regular | 119 kcal | Neutral | Low |
| Light Olive Oil | 119 kcal | Very neutral | Very low |
From a calorie perspective, all types are identical. The meaningful difference is in polyphenol content: extra virgin olive oil is cold-pressed and unrefined, preserving the antioxidant compounds that give it anti-inflammatory properties. If you want the health benefits alongside the calories, extra virgin is always the better choice.
Olive Oil vs. Other Cooking Fats
Olive oil is calorie-dense — but so is every other cooking fat. Here is how it compares:
| Fat | Calories (per tbsp) | Main Fat Type | Heart Health |
|---|---|---|---|
| Olive oil (EVOO) | 119 kcal | Monounsaturated | Excellent |
| Avocado oil | 124 kcal | Monounsaturated | Excellent |
| Canola oil | 124 kcal | Monounsaturated / Poly | Good |
| Vegetable oil | 120 kcal | Polyunsaturated | Good |
| Coconut oil | 121 kcal | Saturated | Neutral / Mixed |
| Butter | 102 kcal | Saturated | Less favorable |
Butter appears to have fewer calories, but the comparison misses the bigger picture. A tablespoon of butter contains about 7 g of saturated fat — nearly a third of the recommended daily limit. Olive oil, by contrast, delivers mostly monounsaturated fat, which is associated with improved cholesterol levels and reduced cardiovascular risk.
Research published in the Journal of the American College of Cardiology found that people consuming more than half a tablespoon of olive oil daily had a 19% lower risk of death from cardiovascular disease compared to those using butter, margarine, or dairy fat. The extra 17 calories per tablespoon compared to butter is a negligible trade-off for that benefit.
For a broader look at how fat quality affects health outcomes, see our article on whether all calories are the same.
Does Olive Oil Make You Gain Weight?
Olive oil is calorie-dense, but it does not automatically cause weight gain. Weight change is determined by total energy balance — calories in versus calories out — not by any single food.
The concern is volume. Two tablespoons added to a salad add 239 calories to your meal without triggering much satiety, since fat digests slowly and oils contain no fiber or water. If those calories push your total intake over your daily needs, you will gain weight over time.
The practical solution is measuring rather than pouring. A tablespoon is 13.5 ml — easy to measure with a standard kitchen measure or a marked oil bottle. Studies on Mediterranean diet patterns show that regular, moderate olive oil consumption is not associated with weight gain, and the PREDIMED trial found that a Mediterranean diet enriched with extra-virgin olive oil reduced cardiovascular risk by 31% compared to a control diet. Read our full guide on calories and weight loss to understand how individual foods fit into the bigger picture.
⚠️ Watch Hidden Additions
Olive oil accumulates fast in restaurant meals and prepared foods. A restaurant salad dressing can contain 3-4 tablespoons of oil (350-480 calories) before any other ingredients. For more on where calories hide in everyday foods, see our guide to hidden calories in food.
How to Use Olive Oil Without Overconsuming
A few practical approaches to enjoy olive oil's benefits while managing intake:
- Measure with a spoon — never pour directly from the bottle unless you have practiced pouring exactly 1 tbsp
- Use a misting bottle — a food-grade oil sprayer lets you coat a pan with roughly 1/4 teaspoon (10 calories) instead of a full tablespoon
- Finish rather than cook — extra virgin olive oil's flavor is strongest when added raw; use it as a drizzle after cooking rather than as the primary cooking fat
- Pair with volume foods — combining olive oil with low-calorie, high-fiber vegetables maximizes satiety per calorie
If you want to see how olive oil fits into your daily totals alongside everything else you eat, try Caloria — just snap a photo of your meal and get an instant breakdown of calories and macros, including fat sources.
Frequently Asked Questions
How many calories are in a tablespoon of olive oil?
One tablespoon of olive oil (13.5 g) contains 119 calories, all from fat. There are no carbohydrates or protein. The exact figure can read as 119 or 120 calories depending on the database; both are correct within rounding.
Does extra virgin olive oil have more calories than regular?
No. All olive oil types — extra virgin, virgin, pure, and light — contain the same number of calories per tablespoon (around 119). The differences between them are in flavor, smoke point, and antioxidant content, not calorie count.
How many calories are in a teaspoon of olive oil?
One teaspoon of olive oil (4.5 g) contains approximately 40 calories. Teaspoon measurements are useful when finishing a dish or making a light dressing.
Does olive oil cause weight gain?
Olive oil is calorie-dense, so consuming it in excess of your energy needs will contribute to weight gain — just like any other food. However, moderate consumption as part of a balanced diet has not been linked to greater weight gain in population studies, and its cardiovascular benefits are well-established.
How does olive oil compare in calories to butter?
Butter has about 102 calories per tablespoon versus 119 for olive oil — a small difference. The more significant distinction is fat quality: olive oil is predominantly monounsaturated fat, while butter is high in saturated fat. From a heart health standpoint, the extra 17 calories from olive oil are well worth it. For more on evaluating fat quality alongside quantity, read our guide on what calories actually are.
Start Tracking Smarter
Olive oil is a nutritional powerhouse — and a calorie powerhouse. Understanding how many calories are in olive oil is the first step; tracking how much you actually use each day is the second. Caloria makes that easy: photograph your plate and get an instant, accurate breakdown of every macro, including the fat in your dressing and the oil in your pan.