How Many Calories in Olive Oil? Nutrition Facts & Macros
One tablespoon of olive oil (14g) has 124 calories
Protein 0g · Carbs 0g · Fat 14g
Olive oil is the cornerstone of the Mediterranean diet — prized for its heart-healthy monounsaturated fats and distinctive flavor. Whether you're tracking calories, measuring cooking portions, or comparing oils, knowing the exact nutrition facts matters. Here's everything you need to know about olive oil calories and macros, based on USDA data. Unlike most whole foods, olive oil contains virtually no water — it is nearly 100% pure fat, which explains its extremely high calorie density.
3699 kJ · per 100g
Calorie Calculator: Olive Oil
14 g Olive Oil contains 124 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (14g) | 124 kcal | 0g | 0g | 14g |
| 1 teaspoon (5g) | 44 kcal | 0g | 0g | 5g |
| 100 grams | 884 kcal | 0g | 0g | 100g |
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| Olive Oil | per 100g |
|---|---|
| Calories | 884 kcal |
| Protein | 0 g |
| Fat | 100 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 2 mg |
| Potassium | 1 mg |
| Water | 0 g |
Source: USDA FoodData Central (FDC ID: 171413) · Data verified April 2026
Variations
Extra virgin olive oil
Same calories as regular olive oil (884 kcal/100g). Cold-pressed, unrefined, and retains the most polyphenols, antioxidants, and flavor. Has a lower smoke point (~190-215°C) than refined. Best for dressings, dipping, and finishing dishes. The highest quality and most nutritious form.
Regular (refined) olive oil
Same calories (884 kcal/100g) and fat composition as extra virgin. Refined through heat and chemical processing, which removes most polyphenols and flavor but raises the smoke point to ~240°C. Better for high-heat cooking like frying. Neutral taste.
Light olive oil
Same calories as all olive oils (884 kcal/100g). 'Light' refers to lighter color and flavor, NOT fewer calories. Highly refined with the highest smoke point (~240°C). Virtually no polyphenols. Common misconception that it's lower in calories — it's not.
Frequently Asked Questions
How many calories are in a tablespoon of olive oil?
One tablespoon of olive oil (14g) contains approximately 124 calories. One teaspoon (5g) has about 44 calories. Per 100g, olive oil has 884 calories — making it one of the most calorie-dense foods. Every tablespoon adds significant calories, so measuring is important when tracking intake.
What are the healthy fats in olive oil?
Olive oil is predominantly monounsaturated fat (oleic acid). Per 100g, it contains 72.96g monounsaturated, 10.52g polyunsaturated, and 13.81g saturated fat. The high monounsaturated fat content is linked to reduced LDL cholesterol and lower cardiovascular risk. Extra virgin olive oil also contains polyphenols and oleocanthal, an anti-inflammatory compound.
How does olive oil compare to butter?
Olive oil (884 kcal/100g) is slightly higher in total calories than butter (717 kcal/100g) because butter contains ~17% water. However, olive oil has far more monounsaturated fat (73g vs 21g) and much less saturated fat (13.8g vs 51g). Olive oil contains zero cholesterol, while butter has 215mg per 100g. For heart health, olive oil is the clear winner.
Is olive oil good for weight loss?
Olive oil is very calorie-dense at 124 calories per tablespoon, so portion control is essential. However, research shows that the monounsaturated fats in olive oil promote satiety and may help reduce overall calorie intake. The Mediterranean diet, which uses olive oil liberally, is associated with healthy weight management. The key is measuring — a drizzle can easily become 2-3 tablespoons (250-370 calories).
What is the smoke point of olive oil?
Extra virgin olive oil has a smoke point of about 190-215°C (375-420°F), suitable for most cooking including sauteing and baking. Regular (refined) olive oil has a higher smoke point of about 240°C (465°F). Despite common myths, extra virgin olive oil is safe and stable for cooking — its polyphenols and oleic acid content make it resistant to oxidation at cooking temperatures.
How much olive oil should you eat per day?
Most nutrition guidelines recommend 1-4 tablespoons (14-56g) of olive oil per day, providing 124-496 calories. The Mediterranean diet studies typically used about 4 tablespoons daily. If tracking calories, 1-2 tablespoons (124-248 calories) is a reasonable amount. Olive oil provides 14.35mg of vitamin E (96% DV) and 60.2mcg of vitamin K (50% DV) per 100g.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Olive Oil | 884 | 0g | 0g | 100g |
| Avocado | 160 | 2g | 8.53g | 14.66g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
per 100g
At 884 kcal per 100g, olive oil is the most calorie-dense food on this list — nearly 10x more than bananas (89 kcal). However, one tablespoon (14g) has just 124 calories, and its monounsaturated fats (73g per 100g) make it one of the healthiest cooking fats.
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