Does Olive Oil Provide Protein? The Surprising Nutritional Truth

December 19, 2025 •

3 min read

Nutritional data from the USDA and other sources confirms that one tablespoon of olive oil contains 0 grams of protein. The question, "Does olive oil provide protein?", can be definitively answered with a 'no', as this culinary staple is a pure fat, not a source of amino acids.

Quick Summary

Olive oil is a pure fat source, containing no protein or carbohydrates. Its health benefits derive from monounsaturated fats and potent antioxidants, not its protein content.

Key Points

No Protein: Olive oil is a pure fat and contains 0 grams of protein per serving, as confirmed by nutritional data.
Rich in Healthy Fats: Its nutritional value comes from a high concentration of heart-healthy monounsaturated fats, not protein.
Antioxidant Power: Extra virgin olive oil is packed with antioxidants like polyphenols and Vitamin E, offering significant health benefits.
Pair with Protein: To get protein, olive oil should be paired with actual protein-rich foods like meat, fish, or legumes, as it is not a protein source itself.
Part of a Balanced Diet: The Mediterranean diet uses olive oil for healthy fats, complementing protein from other food sources.
Focus on Heart Health: Olive oil's primary health contributions are its positive effects on cardiovascular health and its anti-inflammatory properties.

The Macronutrient Profile of Olive Oil

Olive oil is not a significant source of protein, nor is it intended to be. As an oil, it is a lipid extracted from the fruit of the olive tree, and this extraction process effectively removes the amino acid compounds that form protein. A standard serving size, typically one tablespoon, provides 119-120 calories, entirely from its fat content. The primary macronutrient in olive oil is fat, predominantly heart-healthy monounsaturated fatty acids (MUFAs), particularly oleic acid. It contains no carbohydrates, fiber, or sugars. This makes olive oil a source of concentrated energy and fat-soluble vitamins, but it is not a building block for muscle and other tissues like protein sources are.

The Composition Breakdown

To better understand why olive oil doesn't contain protein, it is important to look at its composition:

Fat: Consists of around 14 grams per tablespoon, with a high percentage of MUFAs.
Protein: 0 grams.
Carbohydrates: 0 grams.
Vitamins: A modest source of Vitamin E and Vitamin K, especially in its extra virgin form.
Antioxidants: Extra virgin olive oil is particularly rich in powerful antioxidants like polyphenols.

The Health Benefits of Olive Oil (Beyond Protein)

While it's important to recognize that olive oil lacks protein, its high concentration of monounsaturated fats and antioxidants provides a different set of valuable health benefits, especially when used as part of a balanced diet like the Mediterranean diet.

Cardiovascular Health

Replacing less healthy fats with olive oil's MUFAs can help lower levels of "bad" LDL cholesterol.
The anti-inflammatory effects and antioxidant content can help protect blood vessels and reduce plaque buildup.
Some research links olive oil consumption to improved blood vessel health and lower blood pressure.

Anti-Inflammatory Properties

Extra virgin olive oil contains oleocanthal, an anti-inflammatory compound. This is thought to contribute significantly to the oil's overall health-protective effects, helping to mitigate the chronic low-level inflammation associated with many diseases.

Antioxidant Protection

Polyphenols and Vitamin E in extra virgin olive oil act as potent antioxidants. These compounds help combat oxidative stress in the body, which is a major contributor to cell damage and aging.

Olive Oil vs. Common Cooking Oils: A Nutritional Comparison

It is beneficial to compare olive oil's nutrient profile with other popular cooking oils to highlight its unique characteristics, even in the absence of protein. All cooking oils are primarily fat, but their fat types and other beneficial compounds differ significantly.


Oil (per 1 tbsp)	Primary Fat Type	Monounsaturated Fat	Saturated Fat	Protein	Antioxidants	Health Benefits
Olive Oil (EVOO)	Monounsaturated	High (approx. 10.5g)	Low (approx. 2g)	0g	Yes (Polyphenols, Vit E)	Heart health, anti-inflammatory
Coconut Oil	Saturated	Low (<1g)	High (approx. 12g)	0g	Trace amounts	May have antimicrobial properties
Canola Oil	Monounsaturated & Polyunsaturated	Moderate (approx. 8.75g)	Very Low (<1g)	0g	Low (Refined)	Heart health
Avocado Oil	Monounsaturated	High (approx. 10g)	Low (approx. 2g)	0g	Trace amounts (Refined)	Similar to olive oil, high smoke point

Conclusion: Using Olive Oil Effectively

In conclusion, if you are looking for a protein source, olive oil is not the right choice. It is a fat, and should be viewed and used as such in your diet. Its significant value lies in its high content of heart-healthy monounsaturated fats and powerful antioxidants, particularly in extra virgin varieties. To maximize your nutritional intake, pair olive oil with protein-rich foods such as lean meats, legumes, or vegetables. A great example is drizzling high-quality extra virgin olive oil over a salad with grilled chicken or chickpeas, thereby combining the benefits of healthy fats with essential protein.

For more in-depth information on the nutritional aspects and health benefits of olive oil, visit a trusted health resource like Healthline. Learn more about Extra Virgin Olive Oil on Healthline

Frequently Asked Questions

Olive oil is a processed product where oil is extracted from the fruit of the olive tree. The extraction process separates the lipid (fat) content from the rest of the fruit pulp, which is where any trace amounts of protein would exist.

Olive oil primarily contains fat, specifically a high percentage of heart-healthy monounsaturated fatty acids (MUFAs), like oleic acid.

No, all types of olive oil, including extra virgin, pure, and light, contain 0 grams of protein. The difference lies in their processing level and antioxidant content, not their macronutrient profile.

You can combine olive oil with a variety of protein sources, such as drizzling it over grilled chicken or fish, mixing it into a salad with chickpeas, or sautéing vegetables with tofu.

While not a powerhouse, extra virgin olive oil contains a modest amount of fat-soluble vitamins, including Vitamin E and Vitamin K, especially when compared to more highly refined oils.

One tablespoon of olive oil contains approximately 120 calories, and all of these calories come from fat.

High-heat cooking can reduce the antioxidant content of olive oil, but it does not affect its core macronutrients. It remains a zero-protein, all-fat food even after heating.