Olive oil, a staple fat in many kitchens, contains calories. Derived purely from the fruit of the olive tree, it is a highly concentrated source of energy. This high energy concentration is characteristic of all oils and fats used in cooking.
The Calorie Count and Serving Size
Olive oil is an energy-dense food, meaning a small volume contains a significant number of calories. The standard serving size is one tablespoon, which contains about 120 calories. This measurement is based on the fact that one tablespoon of olive oil weighs approximately 14 grams.
Because of this high energy concentration, precise measuring is important for managing calorie intake. Drizzling oil without measuring can easily lead to consuming two or three times the standard serving, causing calories to accumulate quickly. Reducing the serving to a single teaspoon lowers the count to approximately 40 calories. Using measuring spoons is the most reliable way to control the amount of energy added to a meal.
Where Do the Calories Come From?
The high energy density of olive oil is due to its macronutrient composition. All food calories come from three macronutrients: carbohydrates, protein, and fat. Olive oil is 100% fat, containing zero grams of carbohydrates and zero grams of protein.
The caloric value of fat drives the energy count in olive oil. Fat provides 9 calories per gram consumed. This is more than double the energy provided by protein and carbohydrates, which offer 4 calories per gram.
Since a single tablespoon of olive oil contains about 14 grams of fat, multiplying the fat content by 9 calories per gram results in the approximately 120-calorie total. The type of fat, such as the monounsaturated fats found in olive oil, does not change its caloric value.
Comparing Olive Oil’s Energy Density
Olive oil’s high energy density is a characteristic shared among all cooking oils and fats. Most common vegetable and seed oils, such as canola, corn, or peanut oil, contain nearly the same 120 calories per tablespoon. Coconut oil also falls within this range of energy concentration.
When compared to animal fats, the caloric count remains consistent. For example, butter contains approximately 102 to 120 calories per tablespoon, meaning all cooking fats are concentrated energy sources. This uniformity means that portion control, not the choice of oil, is the primary factor in managing calorie consumption.
This high energy density contrasts sharply with non-fat liquids used in cooking, such as water, broth, or vinegar, which contain virtually no calories. Fats, including olive oil, require careful use to balance the flavor and texture they provide with their significant contribution to the meal’s total energy content.