Can Olive Oil Cause Weight Gain? Separating Fact from Fiction

November 2, 2025 •

2 min read

According to a 2025 study published in The American Journal of Clinical Nutrition, long-term increases in olive oil consumption were inversely associated with body weight, contrasting with weight gain linked to other added fats. This key finding helps address the common question: Can olive oil cause weight gain?

Quick Summary

Despite its calorie density, olive oil does not inherently lead to weight gain when consumed in moderation. Research indicates it can promote satiety and, when used to replace less healthy fats, supports healthy weight management.

Key Points

Fat Quality Over Quantity: Long-term studies show that the type of fat, not just the calorie count, is critical for weight management.
Olive Oil Supports Satiety: The monounsaturated fats in olive oil help you feel full and satisfied, which can prevent overeating.
Substitute Unhealthy Fats: Replacing fats like butter and margarine with olive oil is linked to less weight gain over time.
Moderation is Essential: While beneficial, olive oil is calorie-dense, so practicing portion control (1-2 tablespoons per day) is important for weight maintenance.
Central to Healthy Diets: Olive oil is a core component of the Mediterranean diet, a pattern of eating proven to support a healthy weight and lower disease risk.
Rich in Antioxidants: Extra virgin olive oil contains powerful antioxidants that fight inflammation, which can positively impact metabolic health.

Understanding the Calorie Question

Olive oil is a calorie-dense food, containing about 120 calories per tablespoon, which can lead to the idea that it causes weight gain. However, the quality of fats is more important for weight management than just the calorie count.

The Quality of Fat Matters for Weight

The type of fat is crucial for long-term weight control. Olive oil is rich in monounsaturated fats (MUFAs) like oleic acid, which have several health benefits.

Promotes Satiety: MUFAs in olive oil increase fullness, potentially reducing overall calorie intake.
Reduces Inflammation: Olive oil contains antioxidants and anti-inflammatory compounds like oleocanthal, which can help combat inflammation linked to weight gain and obesity.

Evidence from Long-Term Studies

Studies on olive oil and weight have yielded positive results:

2025 American Journal of Clinical Nutrition Study: Increasing olive oil intake was linked to less weight gain over time compared to increasing other fats like butter or margarine.
Mediterranean Diet Studies: Studies, including PREDIMED, show that diets rich in olive oil, like the Mediterranean diet, can lead to favorable weight outcomes.

Olive Oil vs. Other Common Fats: A Comparison

The quality of fat significantly impacts health and weight. Here's how olive oil compares to other fats:


Feature	Extra Virgin Olive Oil	Butter	Margarine	Canola Oil
Primary Fat Type	Monounsaturated	Saturated	Trans/Polyunsaturated	Monounsaturated/Polyunsaturated
Calories (per 1 tbsp)	~120	~102	~100	~124
Impact on Satiety	High	Low	Low	Low
Antioxidants	Rich in Polyphenols	Few	Few to none	Few to none
Link to Weight Gain	Inverse Association	Positive Association	Positive Association	Positive Association

Practical Ways to Incorporate Olive Oil for Weight Management

Mindful consumption is key to using olive oil for weight management:

Portion Control: Limit intake to 1 to 2 tablespoons daily, using measuring tools.
Replacement, Not Addition: Use olive oil instead of less healthy fats like butter or margarine.
Use It for Flavor: Drizzle olive oil on foods to enhance taste and promote satiety.
Make Homemade Dressings: Create healthy dressings with olive oil, vinegar, and herbs.
Smart Cooking Method: Sauté or bake with olive oil instead of deep-frying.

Conclusion

While any high-calorie food can lead to weight gain if overconsumed, olive oil's nutritional profile makes it beneficial for weight management when used correctly. Focusing on the quality and health benefits of healthy fats is more important than fearing their calories. Replacing less nutritious fats with olive oil and controlling portions can help support a healthy weight through its satiating and anti-inflammatory properties. Incorporating olive oil into a balanced diet, such as the Mediterranean diet, is a proven way to promote long-term health and well-being.

For further details on research regarding olive oil and weight changes, the abstract of the study in The American Journal of Clinical Nutrition is available.

Frequently Asked Questions

A single tablespoon of olive oil contains approximately 120 calories. While this is a high-calorie amount, it is comparable to other cooking oils and butter.

Yes, olive oil can be a healthy and effective part of a weight-loss diet, as long as it's used in moderation and as a replacement for less healthy fats. Its satiating properties can help control appetite.

Extra virgin olive oil (EVOO) is generally considered superior due to its higher concentration of antioxidants and polyphenols, which are retained through minimal processing. These compounds offer added anti-inflammatory and health benefits that support overall metabolic health.

While olive oil is resistant to heat, deep-frying food causes it to absorb a significant amount of oil, drastically increasing the calorie count. Using olive oil for light sautéing or roasting is a healthier choice than deep-frying.

To prevent overconsumption, practice portion control by measuring your olive oil intake, such as limiting yourself to 1–2 tablespoons per day. Using it for dressings, dips, or as a garnish is an effective way to enjoy its benefits without excess.

The misconception arose from its high-calorie density and older, outdated dietary advice that demonized all fat. Modern research highlights that the quality of fat, like the healthy monounsaturated fats in olive oil, is more important than simply counting fat grams.

Some studies suggest that incorporating olive oil into a healthy diet can be beneficial for overall weight control and may help reduce body fat accumulation over time, particularly when replacing other fats. However, it is not a targeted solution for reducing belly fat specifically.