Nutrition Facts

Calories In Olive Oil

Olive oil, a staple of the Mediterranean diet, is a pure fat, which means nearly all of its calories are derived from fat. A standard serving size is one tablespoon, which is roughly 14 grams. In this amount, there are approximately 119 calories. Because it is calorie-dense, it's a food that many people track using a calorie counter or calorie calculator, especially when aiming for a specific daily calorie intake or a calorie deficit for weight management. Despite its high calorie count, the type of fat it contains makes it a valuable addition to many eating plans.

Fat Composition

The 119 calories in a tablespoon of olive oil come entirely from its 14 grams of fat. This fat is primarily monounsaturated fat, accounting for about 10 grams per serving. Monounsaturated fats are considered heart-healthy as they can help reduce bad cholesterol levels in your blood. The remaining fat content is a mix of polyunsaturated fats (about 1.5 grams) and saturated fats (about 2.2 grams). Olive oil is free of cholesterol, carbohydrates, protein, and dietary fiber, making it a pure source of fat for cooking and dressing.

Vitamins And Antioxidants

While its main contribution is healthy fats, olive oil also provides notable amounts of essential vitamins. A single tablespoon contains a significant portion of the daily value for Vitamin E and Vitamin K. Vitamin E acts as a powerful antioxidant, protecting the body's cells from damage, while Vitamin K is crucial for blood clotting and maintaining bone health. High-quality, extra virgin olive oil is also lauded for its rich content of antioxidants called polyphenols. These compounds contribute to its anti-inflammatory properties and are a major reason for its celebrated health benefits.