How Many Calories in Olive Oil?
1 lingură (13g) = 115 kcal
Nutritional Values per 100g
Standard Serving
1 lingură (13g) contains 115 calories.
Best time: Anytime - for cooking at medium heat or raw, over salads and vegetables
Benefits
- ✓Rich in oleic acid (a monounsaturated fat) linked to lower LDL cholesterol and cardiovascular protection
- ✓Contains antioxidant polyphenols (especially extra virgin) with anti-inflammatory effects
- ✓Helps absorb fat-soluble vitamins (A, D, E, K) from vegetables and salads
- ✓A concentrated energy source, useful for people wanting to increase healthy calorie intake (muscle gain)
- ✓More resistant to oxidation at moderate cooking temperatures than many refined vegetable oils
Considerations
- !Extremely calorie-dense (884 kcal/100g) - a tablespoon poured "by eye" can easily add 150-200 calories to a meal
- !Contains no fiber, protein, or significant micronutrients besides vitamin E and K - the benefits come from the fat type, not nutrient density
- !Quality varies enormously - genuine extra virgin olive oils have far more polyphenols than refined or blended versions
FitAzi Tip
FitAzi recommends measuring olive oil with a spoon rather than pouring straight from the bottle - it's easy to accidentally double the calories of a healthy meal. One tablespoon (13g, 115 calories) is enough to dress a large salad or saute a portion of vegetables.
Frequently Asked Questions
A tablespoon of olive oil (about 13g) has 115 calories, entirely from fat (about 13g, mostly monounsaturated). It's one of the most calorie-dense additions to a meal, so even "a little oil" can quickly add 100-200 calories to a salad or dish.
100g of olive oil has 884 calories, being 100% fat with no protein or carbs. It's the most calorie-dense category among common foods, which is why it's best measured with a spoon rather than poured freely from the bottle.
Yes - while calorically it's nearly identical to most oils (about 884 kcal/100g), extra virgin olive oil contains antioxidant polyphenols and is predominantly monounsaturated fat, linked to better cardiovascular outcomes than oils high in saturated or trans fats. Calorically, though, it must be measured just as carefully as any other fat.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.