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Calories in Olive Oil

Q: How many calories in olive oil?

Olive oil has 884 calories per 100ml. 1 tablespoon (14ml): 119 kcal. 1 teaspoon (5ml): 40 kcal. All fats have the same calorie density (9 kcal/gram).

🫒 Extra virgin olive oil provides 884 kcal per 100g — pure fat with no carbs or protein. One tablespoon (14ml) contains approximately 124 kcal.

Source: USDA FoodData Central · Extra Virgin · Data verified by CaloriesCalc

884

kcal

per 100g, extra virgin

0.0

Protein

100.0

Fat

0.0

Carbs

0.0

Fiber

119

kcal per tablespoon (14ml)

884

kcal per 100ml

kcal per teaspoon (5ml)

🫒

🫚119 kcal per tablespoon — measure mindfully

❤️Reduces cardiovascular disease 30% — PREDIMED trial

🔬Polyphenols — oleuropein, hydroxytyrosol

😌73% monounsaturated fat — oleic acid

🌿Anti-inflammatory — reduces CRP and IL-6

😴Zero carbs — keto-friendly

🍽 Calculate Calories for Any Amount of Olive Oil

Weight100g

Nutrition Facts

Per 100g olive oil

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Olive oil contains 884 calories per 100ml — 119 kcal per tablespoon. Pure fat with zero protein or carbs. Extra virgin olive oil is the cornerstone fat of the Mediterranean diet. The PREDIMED trial found EVOO supplementation reduced cardiovascular events by 30%. Rich in monounsaturated oleic acid (73%) and polyphenols. Zero carbs — keto-friendly.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Vitamin E	14.4mg	96%
Vitamin K	60.2µg	50%
Oleic acid	73g/100ml	MUFA
Omega-6	9.8g/100ml	PUFA
Saturated fat	14g/100ml	SFA
Sodium	2mg	0%
Potassium	1mg	0%
Calcium	1mg	0%
Iron	0.6mg	3%
Vitamin D	0µg	0%

Calories in Olive Oil by Weight

Weight	Calories	Protein	Net Carbs	Fat

Macronutrient Breakdown — per 100g

Fat100.0g · 100% of calories

Protein0.0g · 0% of calories

Carbohydrates0.0g · 0% of calories

Fiber0.0g · Net carbs: 0.0g

Pure fat — 100g fat per 100ml. 73% monounsaturated (oleic acid), 14% saturated, 11% polyunsaturated. EVOO: 30-50mg/kg polyphenols. Refined olive oil: fewer polyphenols. 1 tbsp = 119 kcal.

Key Nutrients

❤️

Oleic acid

73g/100ml

Monounsat.

Primary MUFA — may support cardiovascular health

🔬

Oleuropein

~0.5mg/ml

Polyphenol

EVOO — anti-inflammatory, antioxidant

☀️

Vitamin E

14.4mg

96% DV

Fat-soluble antioxidant

🔬

Hydroxytyrosol

~0.1mg/ml

Polyphenol

EVOO — strongest olive oil antioxidant

💊

Vitamin K

60.2µg

50% DV

Blood clotting and bone health

🔬

Squalene

~0.5mg/ml

Terpenoid

Skin health and antioxidant

Olive Oil Health Benefits

PREDIMED Trial — 30% Cardiovascular Risk Reduction

The PREDIMED trial (7,447 participants, 5 years) found Mediterranean diet supplemented with 1 litre/week of EVOO reduced major cardiovascular events by 30% compared to a low-fat diet — one of the largest effect sizes ever seen in a dietary intervention trial.

Polyphenols — Anti-Inflammatory Action

EVOO contains 30-50mg/kg of polyphenols including oleuropein, hydroxytyrosol, and tyrosol. These inhibit the same inflammatory pathways as ibuprofen, reduce NF-κB activation, and lower circulating CRP and IL-6. Research suggests ~4 tablespoons EVOO daily provides anti-inflammatory effects comparable to low-dose ibuprofen.

Oleic Acid and Cardiovascular Health

At 73% monounsaturated fat (oleic acid), olive oil has the highest oleic acid content of any commonly used cooking oil. Oleic acid replaces saturated fat in cell membranes (improving insulin sensitivity), reduces LDL oxidation, raises HDL, and reduces inflammatory gene expression.

Vitamin E and K Content

Olive oil provides 14.4mg of vitamin E per 100ml (96% DV) and 60.2µg of vitamin K (50% DV). Olive oil-dressed salads significantly increase vitamin E and K intake compared to fat-free dressings, and the fat also enhances absorption of fat-soluble vitamins (A, D, E, K) and carotenoids from vegetables.

Compare Olive Oil Calories

Is Olive Oil Suitable for Your Diet?

⚠️

Weight loss

Measure portions — 119 kcal/tbsp

✅

Keto

Yes — zero carbs, pure fat

✅

Paleo

Yes — ancestral fat

✅

Gluten-free

Yes

✅

Diabetic

Yes — zero carbs

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Heart health

30% CVD risk reduction — PREDIMED

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🥑 Eating keto?Calculate your keto macro targets →🧮 Know your TDEE?Calculate your daily calorie needs →📊 Tracking fat intake?Set your macro targets →🔥 In a calorie deficit?Oils are calorie-dense — track carefully →

Frequently Asked Questions

How many calories in olive oil?

Olive oil has 884 calories per 100ml. 1 tablespoon (14ml): 119 kcal. 1 teaspoon (5ml): 40 kcal. All fats have the same calorie density (9 kcal/gram).

Is olive oil healthy?

Extra virgin olive oil is widely considered a nutritious cooking oil. The PREDIMED trial found EVOO supplementation reduced cardiovascular events by 30%. Rich in monounsaturated fat and polyphenols. Still very calorie-dense — measure rather than pour freely.

How much olive oil per day?

The Mediterranean diet uses ~4-6 tablespoons daily (480-720 kcal from oil). For weight management, 1-3 tablespoons (120-360 kcal) is typical. Quality (extra virgin) matters more than quantity.

EVOO vs regular olive oil?

Extra virgin: cold-pressed, unrefined, 30-50mg/kg polyphenols, fruity flavour. Regular/light: refined, fewer polyphenols, more neutral flavour, higher smoke point. For health benefits, EVOO is superior.

Is olive oil keto?

Yes — zero carbs. One of the best keto cooking oils.

Can you cook with EVOO?

Yes — smoke point ~200°C, sufficient for most cooking. For very high heat (>220°C), refined olive oil or avocado oil is better. Polyphenols are partially degraded at high temperatures but oleic acid remains stable.