How Many Calories Are in Olive Oil?
One tablespoon of olive oil has about 119 calories. See calories per tablespoon, per teaspoon and per 100g, plus a fat and macros table.
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Quick answer
One tablespoon of olive oil (about 14 g) has roughly 119 calories. Per 100 g, olive oil has about 884 calories. Olive oil is 100% fat, mostly heart-healthy monounsaturated fat, with no carbs or protein.
How Many Calories Are in Olive Oil?
Olive oil is among the most calorie-dense foods in any kitchen. One tablespoon (about 14 g) has roughly 119 calories, and 100 g of olive oil contains about 884 calories. The reason is that olive oil is essentially 100% fat — there is no water, carbohydrate or protein to dilute it, and fat carries 9 calories per gram. The good news is that those calories come largely from monounsaturated fat, the heart-healthy kind that makes olive oil a staple of the Mediterranean diet.
Calories by serving size
| Serving | Weight | Calories |
|---|---|---|
| 1 teaspoon | ~4.5 g | ~40 cal |
| 1 tablespoon | ~14 g | ~119 cal |
| 1 ounce | ~28 g | ~248 cal |
| 1/4 cup | ~54 g | ~477 cal |
| 1 cup | ~216 g | ~1,909 cal |
| Per 100 g | 100 g | ~884 cal |
Macronutrients in olive oil
The table shows the approximate nutrition in 1 tablespoon (14 g) of olive oil. Every calorie comes from fat, with monounsaturated fat making up the majority.
| Nutrient | Amount (per 1 tbsp) | Notes |
|---|---|---|
| Calories | ~119 cal | — |
| Total fat | ~13.5 g | ~17% DV |
| — Monounsaturated | ~10 g | Heart-healthy |
| — Polyunsaturated | ~1.4 g | Includes omega-6 |
| — Saturated | ~1.9 g | ~10% DV |
| Carbohydrates | 0 g | None |
| Protein | 0 g | None |
| Vitamin E | ~1.9 mg | ~13% DV |
| Vitamin K | ~8 mcg | ~7% DV |
Why olive oil is so calorie-dense
All of olive oil’s energy comes from pure fat, the most calorie-dense macronutrient. That is why 100 g of olive oil (884 calories) has more calories than the same weight of almost any whole food. A few unmeasured “glugs” over a salad or into a pan can quietly add 200–300 calories to a meal, so portion awareness matters even with a healthy oil.
Is it still healthy?
Absolutely — olive oil’s calories should not scare you away. Extra virgin olive oil in particular is rich in antioxidants and polyphenols and is linked to heart health, reduced inflammation and better cholesterol profiles. The trick is to use measured amounts so its calories fit your day. Drizzling a teaspoon (about 40 calories) over vegetables delivers flavor and benefits without the calorie load of a heavy pour.
Olive oil vs. other fats
| Fat (per tbsp) | Calories | Fat type |
|---|---|---|
| Olive oil | ~119 cal | Mostly monounsaturated |
| Butter | ~102 cal | Mostly saturated |
| Vegetable/canola oil | ~120 cal | Mixed unsaturated |
| Coconut oil | ~117 cal | Mostly saturated |
| Avocado oil | ~124 cal | Mostly monounsaturated |
Note that all pure oils are very similar — and by volume, olive oil is slightly higher in calories than butter because butter contains some water and milk solids.
Tips for using olive oil mindfully
- Measure with a teaspoon or tablespoon instead of free-pouring
- Use an oil mister or spray for a light, even coating
- Finish dishes with a small drizzle for maximum flavor per calorie
- Choose extra virgin for the most antioxidants and taste
- Account for cooking oil when tracking a recipe’s calories
In short, one tablespoon of olive oil has about 119 calories and 100 g has about 884, making it a healthy but very calorie-dense ingredient best enjoyed in measured amounts.
Frequently Asked Questions
How many calories are in a tablespoon of olive oil?
One tablespoon of olive oil (about 14 grams or 13.5 ml) has roughly 119 calories. All of those calories come from fat — about 13.5 grams per tablespoon. Olive oil is pure fat, so it is one of the most calorie-dense ingredients you can cook with, despite being very healthy in moderation.
How many calories are in 100g of olive oil?
Per 100 grams, olive oil has about 884 calories. That is because olive oil is essentially 100% fat with no water, carbohydrate or protein. Fat provides 9 calories per gram, so any pure oil is extremely calorie-dense — among the highest-calorie foods by weight.
Is olive oil healthy if it is so high in calories?
Yes. Olive oil is high in calories but rich in heart-healthy monounsaturated fats (mainly oleic acid) and, especially extra virgin olive oil, antioxidants and polyphenols. It is a cornerstone of the Mediterranean diet, linked to heart health. The key is moderation — use measured amounts so the calories fit your overall intake.
Does extra virgin olive oil have fewer calories than regular?
No. Extra virgin and regular (refined) olive oil have essentially the same calories — about 119 per tablespoon and 884 per 100 g — because both are pure fat. The difference is in quality: extra virgin is cold-pressed, less processed, and retains more flavor, antioxidants and polyphenols, but the calorie count is the same.
Is olive oil higher in calories than butter?
By volume, olive oil is higher in calories than butter. A tablespoon of olive oil has about 119 calories and is 100% fat, while a tablespoon of butter has about 102 calories because butter contains some water and milk solids. By weight, olive oil (884 cal/100 g) is also more calorie-dense than butter (717 cal/100 g).
Sources
- FoodData Central — food composition database — U.S. Department of Agriculture (USDA)