Olive Oil Calories: How Many in a Tablespoon?

Olive oil is a staple in healthy diets worldwide, but many wonder: how many calories are in a single tablespoon? Understanding this helps with portion control and balanced nutrition.
This guide explains the exact calorie value, supports informed cooking choices, and highlights why extra virgin olive oil remains a top choice for health-conscious eaters.

The Caloric Content of Olive Oil

One tablespoon (approximately 15ml) of olive oil contains exactly 120 calories. This value is consistent across high-quality extra virgin and refined olive oils, based on USDA and EFSA nutritional data from 2024. No significant difference exists between types for calorie count—only in flavor and antioxidant levels.
Calories from olive oil come primarily from healthy monounsaturated fats, which support heart health and satiety.

Supporting Nutrients and Health Benefits

Beyond calories, olive oil delivers key nutrients:

• Monounsaturated fats: Help reduce bad LDL cholesterol and support metabolic health.
  
• Vitamin E: An antioxidant that protects cells from oxidative stress.
  
• Polyphenols: Plant compounds linked to reduced inflammation and improved cardiovascular function.
  Studies from 2023 confirm that regular, moderate intake of olive oil—about 2 tablespoons daily—aligns with Mediterranean diet principles and may lower heart disease risk.
  

Using Olive Oil Smartly in Your Diet

To enjoy olive oil’s benefits without excess calories, use it strategically:

• Drizzle a small amount over salads instead of heavy dressings.
  
• Use it for low-heat cooking or as a dipping oil to keep portions controlled.
  
• Replace less healthy fats like butter or margarine with olive oil to maintain calorie balance.
  Remember, while calorie-aware, overall dietary patterns matter most—moderation and quality remain key.

Final Thoughts

Knowing olive oil’s calorie count empowers smarter food choices. At 120 calories per tablespoon, it’s a nutrient-dense fat that supports long-term health when used wisely. Incorporate it mindfully into meals, and enjoy its rich flavor without overdoing it. Start today—small swaps make a big difference in your daily intake.