How Many Calories in a Spoonful of Olive Oil

Olive oil is a staple in Mediterranean cooking and widely considered one of the healthiest oils available. But while it’s full of beneficial fats, it’s also extremely calorie-dense. If you’re measuring by the spoonful — whether for cooking, dressing, or drizzling — understanding the calorie content is key to managing your daily intake.

Calories by Spoon Size

One tablespoon (15ml) of olive oil contains approximately 119 calories. If you’re using a teaspoon (5ml), that amount drops to about 40 calories. These figures are consistent across most types of olive oil, including extra virgin, virgin, and light olive oils. The variation between them lies in flavour, processing, and antioxidants, not in calorie content.

Since olive oil is pure fat, every gram contains 9 calories. A full tablespoon (weighing roughly 13.5 grams) delivers nearly 100% fat calories, which adds up quickly when used liberally in cooking or as a salad dressing.

Nutritional Breakdown

Olive oil is composed entirely of fat, but it’s the type of fat that matters. One tablespoon typically contains about 13.5 grams of fat, of which roughly 10 grams are monounsaturated, 1.5 grams are polyunsaturated, and around 2 grams are saturated fat. There are no carbohydrates, sugars, fibre, or protein in olive oil. It also contains small amounts of vitamin E and vitamin K, along with powerful antioxidants like oleocanthal and oleuropein, especially in extra virgin varieties.

Health Benefits of Olive Oil

Olive oil is well known for its heart health benefits. The high monounsaturated fat content has been shown to help lower LDL (bad) cholesterol and maintain HDL (good) cholesterol. Its anti-inflammatory compounds, such as polyphenols, support cardiovascular function and may reduce the risk of stroke, heart disease, and certain cancers. Olive oil also improves nutrient absorption, particularly of fat-soluble vitamins like A, D, E, and K. When used in moderation, it's one of the best oils to include in a balanced diet.

Downsides of Olive Oil

Despite its benefits, olive oil is still a highly calorie-dense food. Adding a few spoonfuls here and there can quickly push you over your calorie limit without adding much volume or satiety. It’s easy to underestimate how much you’re using when pouring it straight into a pan or over a salad. While it’s healthier than butter or lard, it still contributes significantly to your daily energy intake and can lead to weight gain if overused.

How Olive Oil Affects Your Diet

Olive oil can absolutely be part of a healthy diet, especially when used to replace less healthy fats like margarine, butter, or processed oils. It works best when used mindfully — as a dressing, cooking medium, or finishing oil, rather than a heavy pour. For those following the Mediterranean diet or a high-fat, low-carb approach such as keto, olive oil plays a central role. In more traditional calorie-controlled plans, it should be measured carefully to stay within energy limits.

Glycaemic Index Rating

Olive oil has a glycaemic index of zero, since it contains no carbohydrates. This means it has no direct impact on blood glucose levels, making it an excellent option for people managing diabetes or aiming for stable energy throughout the day. However, pairing it with high-GI foods can still lead to blood sugar spikes — olive oil slows digestion slightly, but it can’t fully counteract the effects of refined carbs.

How Olive Oil Is Made

High-quality extra virgin olive oil is made through a mechanical cold-pressing process. Fresh olives are crushed, and the oil is separated from the pulp without the use of heat or chemicals. This preserves the natural antioxidants, flavour, and nutrients. Lower-grade olive oils may go through further refining, including deodorising and bleaching, to create a milder flavour but with fewer health benefits.

Ingredients in Olive Oil

Olive oil is made from one single ingredient — olives. In the case of extra virgin olive oil, no additives, preservatives, or artificial ingredients are allowed. Some cheaper blends may include refined olive oil mixed with extra virgin oil for cost and flavour balance. Always check the label to ensure you’re getting 100% pure olive oil without added oils or flavourings.

Healthier Alternatives and Smarter Use

Olive oil is already one of the healthiest fats available, but the key is in how it’s used. Swapping olive oil for butter in cooking, or using it in place of cream-based sauces, makes a dish lighter and more heart-friendly. For those seeking even fewer calories, sprays can help control the amount used during cooking without sacrificing flavour. Alternatives like avocado oil and walnut oil offer similar health benefits with different flavour profiles, but calorie-wise, they’re nearly identical.

Why Olive Oil Is So High in Calories

The reason olive oil is calorie-dense is because it's 100% fat. Every gram of fat contains 9 calories, compared to just 4 calories per gram of protein or carbohydrate. So a single tablespoon of olive oil, weighing around 13.5 grams, translates to approximately 119–121 calories, depending on how densely it’s packed. This is true for all pure oils — whether it’s olive, sunflower, coconut, or avocado — because their composition is virtually all fat.

The Difference Between Pouring and Measuring

One of the most common mistakes people make is underestimating the amount of oil they use. If you drizzle olive oil straight from the bottle, it's easy to use 2–3 tablespoons without realising. That could mean 240–360 calories added to a salad or cooked dish — more than many expect. Measuring out olive oil by the spoon, or using a spray bottle, helps control calorie intake without sacrificing flavour.

Cooking with Olive Oil: Calorie Retention

When cooking with olive oil, not all of it stays in the final dish. For example, if you use a tablespoon to sauté vegetables, some of the oil stays in the pan. However, if you're baking or roasting, nearly all of the oil is retained. A good rule of thumb is that most of the calories from olive oil used in cooking end up in the final meal, unless you deliberately drain or blot excess oil.

Does the Type of Olive Oil Change the Calories?

Calorie-wise, no. Whether it’s extra virgin, light, or refined olive oil, the calorie count per gram is essentially the same. The difference lies in the nutritional quality. Extra virgin olive oil is cold-pressed and unrefined, meaning it retains antioxidants and polyphenols that offer anti-inflammatory benefits. Lighter or refined oils have a milder taste and longer shelf life but lose much of the nutritional value during processing.

Using Olive Oil to Your Advantage in Diets

For people on low-carb, Mediterranean, or keto diets, olive oil is a strategic tool. Its calorie density isn’t a drawback but rather a source of sustained energy. It’s also very satiating, meaning it can help reduce hunger between meals when used with protein and fibre. However, for anyone on a calorie-restricted or fat-controlled diet, olive oil needs to be used with precision.

Olive Oil vs Other Oils: Calorie Comparison

Olive oil is nearly identical in calorie content to other cooking oils. Here's how it compares:

• Olive oil (1 tbsp): ~119 calories
• Avocado oil (1 tbsp): ~120 calories
• Coconut oil (1 tbsp): ~117 calories
• Vegetable oil (1 tbsp): ~120 calories
• Butter (1 tbsp): ~102 calories, but higher in saturated fat

So while the calorie load is the same across the board, olive oil wins on fat quality, offering more monounsaturated fats and less saturated fat than many alternatives.

Misconceptions About Olive Oil Being “Light”

Some people assume “light” olive oil is lower in calories. In reality, the term “light” refers to the flavour and colour, not the fat content. Light olive oil still has the same calorie content — around 119 calories per tablespoon — and shouldn't be mistaken for a diet product.

Summary

A spoonful of olive oil may seem small, but it carries a significant calorie punch — around 119 calories per tablespoon. While it's a nutritional powerhouse loaded with healthy fats and antioxidants, it's still pure fat and can add up quickly. Used in moderation, olive oil supports heart health, stabilises blood sugar, and enhances the absorption of vital nutrients. It's an excellent fat choice, but portion awareness is key to keeping your diet balanced and effective.