If you cook with it regularly, you have probably wondered how many calories are in olive oil. The answer is straightforward, but the full nutrition picture is worth understanding. At EXAU, we believe that unlike most high-calorie foods, this one earns its place in your diet because of the quality of the fat it provides.
One tablespoon of extra virgin olive oil contains approximately 120 calories.
Common Serving Sizes & Calorie Counts
| Serving Size | Approximate Calories |
|---|---|
| 1 teaspoon (5ml) | 40 calories |
| 1 tablespoon (14g) | 120 calories |
| 1/4 cup (60ml) | 480 calories |
| 1/2 cup (120ml) | 960 calories |
| 1 cup (240ml) | 1,910 calories |
Full Nutrition Breakdown (per Tablespoon)
According to the USDA, here is the complete nutritional content of 14g of extra virgin olive oil:
| Nutrient | Amount |
|---|---|
| Calories | 119 |
| Total Fat | 14g |
| Monounsaturated Fat (Oleic Acid) | 10g |
| Saturated Fat | 2g |
| Polyunsaturated Fat | 1.5g |
| Cholesterol / Sodium | 0mg |
| Total Carbohydrates / Protein | 0g |
The fat content is almost entirely unsaturated. Monounsaturated fat makes up the largest share—this is primarily oleic acid, which is strongly associated with heart health and reduced inflammation. In fact, the FDA has noted that consuming oleic acid may reduce the risk of coronary heart disease.
Why the Calories Are Worth It
Not all calories are equal. The calories in extra virgin olive oil (EVOO) come packaged with significant nutritional value that most other cooking fats simply do not offer.
Healthy Fats vs. Saturated Fats
EVOO is made up mostly of monounsaturated and polyunsaturated fats—the healthiest dietary fats available. In contrast, butter and many seed oils are higher in saturated fat, which research links to increased cardiovascular risk. Read why olive oil is NOT a seed oil.
Polyphenols and Antioxidants
Extra virgin olive oil is rich in polyphenols. These compounds actively fight oxidative stress and inflammation. Research shows they may help reduce the risk of chronic diseases including heart disease and type 2 diabetes.
Brain and Blood Sugar Benefits
Regular consumption supports brain function and helps regulate blood sugar levels. The research on high-quality EVOO and long-term health continues to grow. It is truly one of the most studied foods in the world.
How Does It Compare to Butter?
While calorie counts are similar, the type of fat makes a massive difference for your metabolism.
| Fat Source (1 Tbsp) | Heart-Healthy Monounsaturated Fat | Saturated Fat |
|---|---|---|
| Extra Virgin Olive Oil | 10g | 2g |
| Butter | 3g | 7g |
| Corn Oil | 3.7g | 2g |
How Much Should You Use Daily?
Most adults benefit from about two tablespoons per day. However, the right amount depends on your activity level and overall diet. In Mediterranean countries, where chronic disease rates are historically low, daily consumption is often much higher. Studies regularly point to liberal use of EVOO as a key factor in those health outcomes.
Is It a Good Cooking Fat?
Yes—it is one of the best. EVOO works beautifully as a finishing oil, a sauté fat, and even for high-heat roasting and frying. For more on that, see our guide on olive oil smoke points.
The Producer's Secret: Satiety & Nutrient Density
As producers, we see "calories" differently than a laboratory does. While every tablespoon of olive oil will technically test at 120 calories, the biological value is much higher.
When you consume high-quality oleic acid (the primary fat in EVOO), your body produces a compound called Oleoylethanolamide (OEA) in the small intestine. OEA signals "fullness" to the brain via the vagus nerve, which is why EVOO-rich diets are so effective for weight management.
Additionally, polyphenols are volatile. In fresh, harvest-dated Calabrian EVOO, those 120 calories are carrying a maximum load of anti-inflammatory compounds. In a cheap, old supermarket oil, you are still eating the calories, but you've lost the chemical protection. This is why we tell our customers: Don't just count the calories—count the harvest date.
Frequently Asked Questions
Does olive oil make you gain weight?
Not on its own. Like any fat, consuming it in very large amounts adds calories. However, research consistently shows that people following a Mediterranean diet tend to maintain healthy weights. The key is using it in place of less healthy fats, not on top of them.
Is olive oil high in calories compared to other oils?
All cooking oils contain roughly the same number of calories—around 120 per tablespoon. However, what sets extra virgin apart is what comes with those calories: the polyphenols and heart-healthy fats that refined oils lack.
Does heating olive oil change the calorie count?
No. Heating does not significantly change the calorie content. However, prolonged high heat can reduce some polyphenols. EVOO remains nutritionally valuable through normal sautéing, roasting, and frying.
The Bottom Line
At 120 calories per tablespoon, olive oil is calorie-dense, but those calories come with antioxidants and healthy fats that make it one of the most nutritious fats available. It is not a food to fear; it is a food to use well.
Shop our 100% Calabrian Extra Virgin Olive Oil, single origin and family farmed since 1927.
Order your copy of our book, The Olive Oil Enthusiast, today.
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