Calories in Olive Oil: Nutritional facts for Olive Oil Types

One hundred grams (3.5 oz) of olive oil contains 884 calories.

One tablespoon (tbsp) of olive oil, weighing 14 g (0.5 oz), contains 124 calories.

One kilogram (2.2 lbs) of olive oil contains 8840 calories.

A standard 500 mL (16.9 fl oz) bottle of Bertolli Extra Virgin Olive Oil, weighing 458 g, contains 4049 calories. A larger 1 L (33.8 fl oz) bottle of California Olive Ranch Extra Virgin Olive Oil, weighing 916 g, provides 8098 calories. One teaspoon (5 mL) of any of these brands contains 40-42 calories.

Olive oil, particularly extra virgin olive oil, provides some health benefits like reducing inflammation and improving heart health due to its high content of monounsaturated fats and powerful antioxidants. As a cornerstone of the Mediterranean diet, its benefits are well-researched. A list of the health benefits of olive oil are shown below.

• Rich in Monounsaturated Fats: Olive oil is predominantly monounsaturated fat (oleic acid), which has been shown to have beneficial effects on cardiovascular health, including helping to lower LDL ("bad") cholesterol and reduce inflammation (Gillingham LG, et al., 2011, "Dietary monounsaturated fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors").
• Loaded with Powerful Antioxidants: Extra virgin olive oil is rich in antioxidants, including oleocanthal, oleuropein, and hydroxytyrosol, as well as Vitamin E and K. These compounds help combat oxidative stress and protect the body's cells from damage.
• Strong Anti-inflammatory Properties: The antioxidant oleocanthal, found in extra virgin olive oil, has been shown to work similarly to ibuprofen, a non-steroidal anti-inflammatory drug, exhibiting significant anti-inflammatory effects (Beauchamp GK, et al., 2005, "Phytochemistry: ibuprofen-like activity in extra-virgin olive oil").
• May Help Prevent Strokes: Observational studies have found that individuals who consume olive oil have a much lower risk of stroke, the second biggest killer in developed countries. A large review by Martinez-Gonzalez MA, et al. (2014) on the Mediterranean diet, "The Mediterranean Diet and Cardiovascular Health," reinforces the cardiovascular benefits of its key components.
• Protective Against Heart Disease: Extra virgin olive oil has numerous benefits for heart health. It lowers inflammation, protects LDL cholesterol from oxidation, improves the function of the lining of blood vessels (endothelium), and may help prevent unwanted blood clotting.
• May Reduce Risk of Type 2 Diabetes: Both observational studies and clinical trials have suggested that a diet rich in olive oil, like the Mediterranean diet, is linked to a reduced risk of developing type 2 diabetes.
• May Have Anticancer Properties: The antioxidants in olive oil can reduce oxidative damage due to free radicals, which is believed to be a leading driver of cancer. Some test-tube studies have shown that compounds in olive oil can fight cancer cells.
• Possesses Antibacterial Properties: Olive oil contains nutrients that can inhibit or kill harmful bacteria. One of these is Helicobacter pylori, a bacterium that can live in the stomach and cause stomach ulcers and stomach cancer.
• May Improve Brain Function: A diet rich in extra virgin olive oil, as part of a Mediterranean diet, has been linked to better cognitive function and a reduced risk of neurodegenerative diseases like Alzheimer's.

Olive oil has been known to cause some unwanted effects like contributing excess calories and potential digestive issues due to its composition as a pure fat. A list of the downsides of olive oil are shown below.

• High in Calories: Olive oil is a pure fat, making it extremely calorie-dense. One tablespoon contains over 120 calories. Overconsumption without adjusting overall calorie intake can lead to weight gain.
• Low Smoke Point (for Extra Virgin Olive Oil): Extra virgin olive oil has a lower smoke point compared to more refined oils. Heating it past its smoke point can degrade its beneficial compounds, create harmful free radicals, and produce an unpleasant taste.
• Potential for Adulteration: The market for extra virgin olive oil has issues with fraud, where lower-quality, refined oils are sometimes mixed in and mislabeled as extra virgin. Purchasing from reputable sources is important to ensure quality (Mailert, A, 2016, "Olive Oil Adulteration").
• Can Cause Digestive Upset (in large amounts): Consuming very large amounts of any oil, including olive oil, can act as a laxative and cause digestive issues like diarrhea or an upset stomach in some individuals.

Yes, olive oil, especially high-quality extra virgin olive oil, is exceptionally good for you when consumed as part of a balanced diet. It is a cornerstone of the Mediterranean diet, which is consistently linked to longevity and a lower risk of chronic diseases. Its primary benefit comes from its high concentration of heart-healthy monounsaturated fats (oleic acid) and its wealth of potent antioxidants and anti-inflammatory compounds. These components work together to protect against heart disease, reduce inflammation, and combat oxidative stress. The landmark PREDIMED study (Estruch R, et al., 2013, "Primary Prevention of Cardiovascular Disease with a Mediterranean Diet") demonstrated that a Mediterranean diet supplemented with extra virgin olive oil significantly reduced the incidence of major cardiovascular events. A preferred consumption rate, as part of a healthy diet, is between 1 to 4 tablespoons per day, used in dressings, for sautéing, or as a finishing oil.

The calorie content of olive oil does not change according to its type, whether it is extra virgin, virgin, pure, light, or pomace oil. All types of olive oil are essentially 100% fat, and fat provides 9 calories per gram. Therefore, all grades of olive oil consistently contain around 884 calories per 100g. The differences between the types of olive oil lie in their processing method, flavor profile, antioxidant content, and smoke point, not their caloric value. "Light" olive oil is a common point of confusion, but its name refers to its light flavor and color, not a reduction in calories; it is just as calorie-dense as extra virgin olive oil.

Butter has slightly fewer calories than olive oil for the same volume or weight. One tablespoon (14 g) of olive oil contains 124 calories. One tablespoon (14 g) of salted butter contains 102 calories. Per 100 g, olive oil contains 884 calories, while butter contains around 717 calories. This difference exists because olive oil is 100% fat, whereas butter is composed of about 80% fat, with the remaining portion being water and milk solids, which are less calorie-dense than fat.

Yes, extra virgin olive oil can be used for cooking, but it is best suited for low to medium-heat methods. High-quality extra virgin olive oil has a smoke point of 375-405°F (190-207°C), which is high enough for most home cooking, including sautéing, roasting vegetables, and pan-frying. The idea that it should never be heated is a common misconception. However, its rich, fruity, and peppery flavor and its most delicate, beneficial compounds (like oleocanthal) can degrade with high, prolonged heat. For this reason, extra virgin olive oil is often used for finishing dishes, such as drizzling over soups, pastas, or grilled fish, and as the primary ingredient in salad dressings and dips where its robust flavor can be fully appreciated. For high-heat cooking like deep-frying, a more refined oil with a higher smoke point is a better choice.

The origin of olive oil is deeply rooted in the ancient history of the Mediterranean basin. The wild olive tree (Olea europaea) is native to this region, and evidence of olive cultivation dates back over 6,000 to 7,000 years, with some of the earliest signs found in the Levant (modern-day Syria and Palestine). Ancient civilizations, including the Minoans, Egyptians, Greeks, and Romans, not only cultivated olives but also developed techniques to press them into oil. For these cultures, olive oil was a cornerstone of life; it was used as a primary food source, a medicine, a cosmetic for skin and hair, a lamp fuel, and in sacred religious rituals. It was a symbol of peace, prosperity, and health, and its trade was fundamental to the economies of the ancient world.

A simple dish that perfectly highlights the central role of olive oil is Bruschetta. Originating from Central Italy, bruschetta in its most basic, ancient form is simply a slice of grilled or toasted bread, rubbed with a clove of fresh garlic, and then drizzled generously with high-quality extra virgin olive oil and a pinch of salt. This preparation was likely a way for olive oil producers to taste their newly pressed oil. Over time, toppings were added, with the most famous being chopped fresh tomatoes, basil, and garlic. The beauty of bruschetta lies in its simplicity, where the quality of each ingredient, especially the fruity, peppery notes of the extra virgin olive oil, is paramount. It is a dish that celebrates the pure flavor of the olive and its long-standing partnership with bread, a tradition that has endured for centuries.