Nutrition for Olive Oil

Calories, Protein, Vitamins and More

image of olive oil source

Olive Oil Nutrition Summary

One tablespoon of olive oil (13.5 grams or 0.48 oz) contains 119 calories and zero grams of protein. Olive oil consist of 100% fat, and less than 1% of water, carbohydrates or protein.

In one tablespoon of olive oil:

  • Calories: 119
  • Fat: 13.5 g, (Saturated: 1.9 g)
  • Sodium: 0.3 mg
There is no significant amounts of protein, sugar, dietary fiber or cholesterol in olive oil.

See the Olive Oil Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Oil, olive, salad or cooking.

Calories in Olive Oil

Olive oil has 119 calories per tablespoon or 881 calories for every 100 grams. Most of its calories are from fat.

100% of calories in olive oil are from fat.

Calories from Fat

The majority, or 100% of the calories in Olive Oil are from fat. Olive oil is high in total fat, with 13.5 grams or 21% of recommended daily values per tablespoon. Most of the fat in olive oil are healthier unsaturated fats.

Olive oil is cholesterol free and trans-fat free.

  • Total fat: 13.5 g
  • Saturated fat: 1.9 g
  • Monounsaturated fat: 9.8 g
  • Polyunsaturated fat: 1.4 g
There is no significant amounts of cholesterol or trans fat in olive oil.

Omega-6 in Olive Oil

A good source of omega-6 fatty acids, every tablespoon of olive oil contains a total of 1.4 grams of omega-6. In addition, a large portion of the omega-6 in olive oil comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.06 g
  • linoleic acid: 1.32 g

Calories Similar to Olive Oil

Some other fats or oils with similar calories to olive oil by weight:

Protein in Olive Oil

Olive oil is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

Vitamins and Minerals in Olive Oil

Olive oil is not known for its abundance of vitamin and minerals, but still contains significant amounts of a couple nutrients, for example, Vitamin E and Vitamin K.

Vitamins in olive oil (1 tbsp):
  • Vitamin e: 1.9 mg
  • Vitamin k: 8.1 ug
Minerals in olive oil (1 tbsp):
  • Calcium: 0.1 mg
  • Potassium: 0.1 mg
  • Iron: 0.1 mg
  • Choline: < 0.1 mg
There is no significant amounts of magnesium, zinc, selenium, phosphorus, copper, manganese, vitamin a, thiamin, riboflavin, niacin, pantothenic acid, vitamin b6, vitamin c, folate or vitamin b12 in olive oil.

Flavonoids and Carotenoids in Olive Oil [3]

Olive oil contains a couple of healthy phytonutrients and antioxidants, specifically flavonoid luteolin. In one tablespoon of olive oil:

  • luteolin: 0.02 mg

Olive Oil Nutrition Chart

Olive Oil:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Olive Oil in Cooking

Olive oil is in the top 10 most popular ingredients for recipes. Most recipes call for one or two tablespoons of olive oil.

Friends and Relatives of Olive Oil

Foods commonly cooked with olive oil:

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