Olive Oil Calories and Nutrition
Find out how many calories and kilojoules are in a tablespoon of olive oil, its fat and vitamin E content, and how to use this healthy fat sensibly.
One tablespoon of olive oil, about 15 mL, has roughly 120 Calories, which is about 500 kilojoules, and around 14 g of fat. That energy comes almost entirely from fat, since olive oil is pure fat with no carbohydrate or protein. It is energy dense, so portion size matters, but it remains a healthy fat when used in moderation.
This article is general information, not medical advice.
Calories and kilojoules per tablespoon
Olive oil is one of the more energy-dense foods in the kitchen. That is simply because fat carries more energy per gram than carbohydrate or protein.
Here is the basic count for a standard tablespoon, about 15 mL.
- Roughly 120 Calories.
- About 500 kilojoules.
- Around 14 g of fat.
Those figures are much the same for extra virgin, virgin and refined olive oil. Grade affects flavour, antioxidants and quality, but not the energy. A robust extra virgin oil and a plain refined one carry about the same kilojoules per spoon.
Because oil pours easily, it is simple to use more than you think. A generous glug over a salad or pan can be two or three tablespoons without much notice. If you are tracking energy intake, measuring with a spoon rather than pouring straight from the bottle gives you a far more honest number.
The fat breakdown
Almost all the energy in olive oil is fat, but the type of fat is what sets it apart.
Extra virgin olive oil is high in monounsaturated fat, mainly oleic acid. Monounsaturated fat is the kind dietary bodies generally view favourably, especially when it replaces saturated fat. Olive oil also contains smaller amounts of polyunsaturated and saturated fat, with monounsaturated fat making up the largest share.
This is the reason olive oil is not judged on kilojoules alone. The energy is the same as any oil, but the fat quality is better than most. How it compares with canola, seed oils, coconut oil and butter is set out in olive oil vs other oils.
Vitamin E and antioxidants
Olive oil brings more than fat and energy. Extra virgin olive oil contains vitamin E, an antioxidant that also helps protect the oil from going rancid.
It also carries polyphenols, the plant compounds behind good oil’s peppery, bitter notes. These are antioxidants that survive in extra virgin oil because it is not refined, and they are a large part of why the oil is studied for health. You can read about them in olive oil polyphenols. These extras do not add meaningful energy, so they are effectively a bonus on top of the fat.
Using it sensibly
Olive oil being a healthy fat does not mean unlimited. It means used with a little care.
A few habits keep the energy in check without losing the benefits.
- Measure with a spoon rather than free-pouring, at least until you have an eye for it.
- Use oil to replace less healthy fats such as butter, not simply to add more fat on top.
- Dress and finish dishes with a raw drizzle, where a small amount delivers plenty of flavour.
- Let a robust oil do the work. A high-polyphenol variety like Coratina olive oil gives strong flavour from less.
Used this way, olive oil fits comfortably into an everyday diet. Within a plant-forward pattern such as the Mediterranean diet, its energy is generally well spent, and for cooking technique see cooking with extra virgin olive oil.
Still a healthy fat in moderation
The takeaway is a balance of two true things. Olive oil is energy dense, so the amount counts. And it is a healthy fat, high in monounsaturated fat with vitamin E and polyphenols, so it earns its place.
The sensible position is neither to fear its kilojoules nor to ignore them. Keep an eye on portions, use it in place of less healthy fats, and you get the flavour and the benefits without the energy quietly adding up. The wider picture is covered in olive oil health benefits.