Calories in Olive Oil: Full Nutrition Breakdown

Olive oil is a cornerstone of the Mediterranean diet and one of the most widely used cooking fats in the world. A single tablespoon contains about 119 calories, nearly all of which come from fat — predominantly heart-healthy monounsaturated fatty acids (MUFA), especially oleic acid. Here is a complete breakdown of olive oil nutrition by serving size.

Calories by serving size:

Olive oil is also a source of vitamin E and vitamin K, and extra virgin varieties contain polyphenol antioxidants that contribute to its well-documented cardiovascular benefits.

Frequently Asked Questions (FAQ)

How many calories are in a tablespoon of olive oil?

One tablespoon of olive oil (about 13.5 grams) contains approximately 119 calories. Virtually all of those calories come from fat, with 13.5 grams of total fat per tablespoon, most of which is monounsaturated oleic acid.

Is olive oil good for heart health?

Yes, olive oil is widely regarded as one of the healthiest fats available. Its high content of monounsaturated fatty acids and polyphenol antioxidants has been shown to reduce LDL cholesterol, lower inflammation, and decrease the risk of cardiovascular disease. It is a central component of the Mediterranean diet, which is consistently linked to better heart outcomes.

What is the smoke point of olive oil?

Extra virgin olive oil has a smoke point of around 375-410 degrees Fahrenheit (190-210 degrees Celsius), making it suitable for most sauteing and baking. Regular (refined) olive oil has a higher smoke point of about 465 degrees Fahrenheit (240 degrees Celsius), which makes it more appropriate for higher-heat cooking such as frying.

Is olive oil better than other cooking oils?

Olive oil, particularly extra virgin, stands out for its balance of monounsaturated fats, antioxidants, and anti-inflammatory compounds. While oils like avocado oil may offer a higher smoke point, olive oil provides a broader nutritional profile and is backed by decades of research supporting its health benefits.

Does olive oil help with weight loss?

Olive oil is calorie-dense at 119 calories per tablespoon, so portion control matters. However, its monounsaturated fats promote satiety and may help regulate appetite, and studies on the Mediterranean diet — which uses olive oil liberally — consistently show favorable outcomes for weight management and metabolic health.