Olive Oil Nutrition Facts: Calories per Tablespoon (USDA Data)

A tablespoon of olive oil (13.5 g) has about 119 calories and 13.5 g of fat, of which about 9.9 g is monounsaturated. Olive oil has no carbohydrate, protein or cholesterol. These figures come from the USDA’s FoodData Central database. Here they are per tablespoon, teaspoon and 100 g.

Olive oil nutrition facts

Nutrient	Per 1 tsp (4.5 g)	Per 1 tbsp (13.5 g)	Per 100 g
Energy	40 kcal	119 kcal (499 kJ)	884 kcal (3,699 kJ)
Total fat	4.5 g	13.5 g	100 g
Saturated fat	0.6 g	1.9 g	13.8 g
Monounsaturated fat	3.3 g	9.9 g	73.0 g
Polyunsaturated fat	0.5 g	1.4 g	10.5 g
Carbohydrate, protein, cholesterol	0	0	0
Vitamin E (alpha-tocopherol)	0.6 mg	1.9 mg	14.4 mg
Vitamin K (phylloquinone)	2.7 µg	8.1 µg	60.2 µg

Calories in olive oil, in context

All oils are almost pure fat, so they are energy-dense: about 9 calories per gram of fat. That’s why a tablespoon carries about 119 calories. For UK labels, which use 100 ml: olive oil weighs about 0.91 g per ml (USDA lists 100 ml of extra virgin olive oil at 90.7 g), so 100 ml has roughly 800 kcal. Measuring with a spoon instead of pouring freely is the easiest way to know how much you’re using.

What kind of fat is in olive oil?

About three-quarters of the fat in olive oil is monounsaturated, mostly oleic acid. In the USDA entry, 100 g contains 73 g monounsaturated, 10.5 g polyunsaturated and 13.8 g saturated fat. A separate USDA Foundation Foods analysis of extra virgin olive oil (FDC ID 748608) found a similar profile: 69.2 g monounsaturated, 9.1 g polyunsaturated and 15.4 g saturated fat per 100 g. USDA fat profiles side by side with other fats are in olive oil vs butter and olive oil vs vegetable oil.

Does extra virgin olive oil have different calories?

No meaningful difference. Extra virgin and refined olive oils are both essentially 100% fat, so they have the same calories per tablespoon. The grades differ in how they are made, in flavour and in minor compounds, not in energy. See choosing Greek olive oil for what the grades mean on a label, and olive oil smoke point for cooking.

Reading your bottle’s label

Nutrition labels round values and use a stated serving size, usually 1 tablespoon (15 ml) in the US. Small differences between a label and the table above are normal. Your bottle’s label is the authority for that product. Our Rapti Koroneiki olive oil, 500 ml lists its details on the pack.

We share nutrition data for information. It isn’t medical or dietary advice; for advice about your own diet, talk to a registered dietitian or your doctor. Explore more in the Greek olive oil collection or try olive oil in a simple Greek salad dressing.

Sources

• USDA FoodData Central: Oil, olive, salad or cooking (FDC 171413)
• USDA FoodData Central: Oil, olive, extra virgin (FDC 748608)

Olive oil nutrition: frequently asked questions