How Many Calories Are Added When Cooking with Olive Oil?

January 14, 2026 •

3 min read

One tablespoon of olive oil contains approximately 119 to 120 calories, and this calorie count remains consistent whether the oil is raw or cooked. This is because the process of heating olive oil does not significantly alter its energy density. The key to controlling the calories added when cooking with olive oil lies in mindful portion management and understanding how much oil your food absorbs.

Quick Summary

The calories added by olive oil during cooking depend on the amount used, with one tablespoon containing around 120 calories. Cooking does not change the oil's calorie content; however, the food being cooked can absorb varying amounts of oil, affecting the final calorie count. Strategies like portion measurement and using sprays are essential for accurate tracking.

Key Points

Calories don't change with heat: A tablespoon of olive oil contains a consistent ~120 calories, regardless of whether it's raw or cooked.
Absorption increases total calories: Porous foods like bread and starches will absorb more oil—and therefore more calories—than denser foods like steak.
Measure for portion control: Using a measuring spoon instead of free-pouring is the most reliable way to track calories from oil.
Sprays and non-stick pans help: Using an olive oil spray or non-stick cookware allows you to cook with less oil and fewer calories.
Health benefits remain despite calories: Olive oil is rich in heart-healthy monounsaturated fats and antioxidants, making it a good choice in moderation.

The Calorie Consistency of Olive Oil

Unlike some foods that undergo significant changes in caloric density when cooked, olive oil's energy content is remarkably stable. Olive oil, being a pure fat, contains a very consistent 9 calories per gram. A standard tablespoon (approximately 14 grams) therefore consistently provides about 119 to 120 calories, regardless of whether it's used for a raw salad dressing, sautéing vegetables, or frying.

The misconception that cooking with olive oil adds additional calories beyond the initial measurement is widespread. This stems from the fact that oil does not have a low enough boiling point to evaporate in significant amounts during standard cooking methods. Only if the oil were to burn would any caloric change occur, and in that case, the resulting flavor and quality would be compromised long before any meaningful calorie loss.

Calorie Absorption and Your Food

While the calories in the olive oil itself don't change, the total calories of your dish will be affected by how much oil is absorbed by the food. Porous foods, like starches and breaded items, will soak up more oil than denser, unbreaded proteins. For example, when frying potatoes, they will absorb a substantial amount of the oil you use, whereas a steak will absorb very little.

To accurately track the calories from olive oil, you must account for the amount that actually ends up in your final meal. For home cooks, this can be tricky, but a good rule of thumb is to assume that most of the oil is absorbed, especially for starchy and fried foods.

Practical Steps for Calorie Control

Measure Accurately: Avoid eyeballing your pours. Using a measuring spoon to dispense olive oil is the most accurate way to track your intake.
Use Non-Stick Cookware: This type of cookware requires less oil to prevent food from sticking, reducing the overall amount needed.
Spritz, Don't Pour: Investing in a reusable oil spray bottle allows you to coat your pan or food evenly with a fraction of the oil you would normally pour. This is a highly effective method for portion control.
Cook with Broth: For sautéing, you can substitute some or all of the oil with vegetable or chicken broth. This adds flavor with minimal calories.

Comparison of Olive Oil to Other Common Cooking Oils


Oil Type	Calories per Tablespoon	Saturated Fat (g)	Monounsaturated Fat (g)	Polyunsaturated Fat (g)	Key Advantage
Olive Oil	119	1.9	9.8	1.4	High in heart-healthy MUFAs and antioxidants
Extra Virgin Olive Oil	119	1.9	10	1.5	Minimally processed, rich in flavor and antioxidants
Canola Oil	120-124	1	8.8	3.5	Neutral flavor, high smoke point
Avocado Oil	124	1.7	10	1.7	Very high smoke point, suitable for high-heat cooking
Coconut Oil	117-121	11.6	0.9	0.2	Unique flavor, but very high in saturated fat

Conclusion

In summary, the number of calories added when cooking with olive oil is directly proportional to the amount you use. A standard tablespoon provides approximately 120 calories, and this value does not change with heat. For those managing their calorie intake, the key is portion control, measuring your oil accurately, and considering alternative cooking methods like using sprays or broths. While olive oil is calorie-dense, its heart-healthy monounsaturated fats make it a highly nutritious choice when used in moderation. The health benefits far outweigh the calorie concern when consumed responsibly as part of a balanced diet.

Understanding the Calorie Content and Absorption

The calories in olive oil don't change when cooked. The energy density of pure fat remains constant during standard cooking processes like sautéing or frying.
Food absorbs oil, increasing total calories. The final calorie count of a cooked meal depends on how much olive oil the food soaks up from the pan.
Measure oil for accuracy. Eyeballing pours is unreliable; use a measuring spoon to accurately track your olive oil calorie intake.
Use non-stick pans to reduce oil. This type of cookware requires significantly less oil to prevent food from sticking, helping to lower the calorie total.
Sprays offer better control. An olive oil spray can deliver an even, thin layer of oil, which helps to minimize the amount you use.
Consider lower-calorie alternatives. When sautéing, vegetable or chicken broth can be used to cook food and add flavor with fewer calories than oil.
Balance is essential for a healthy diet. While calorie-dense, olive oil's benefits from healthy fats and antioxidants make it a valuable part of a balanced diet when used in moderation.

Frequently Asked Questions

No, heating olive oil does not significantly change its calorie count. Olive oil is a pure fat, and its energy density of 9 calories per gram remains stable during standard cooking temperatures.

One tablespoon of olive oil contains approximately 119 to 120 calories. This is a standard measure used for both extra virgin and regular olive oil.

To reduce calories, measure your oil instead of eyeballing it, use non-stick pans that require less oil, or switch to an oil spray to coat surfaces evenly with less oil.

No, both extra virgin and regular olive oil contain virtually the same number of calories, around 119-120 per tablespoon. The difference lies in their processing and flavor profile.

For home cooking, a precise measure is difficult. For calorie tracking, assume most of the oil is absorbed, especially by porous foods like fried potatoes or eggplant. Measuring the amount of oil added and then subtracting what's left in the pan is one way to get a more accurate estimate.

Yes, you can use vegetable or chicken broth as a low-calorie alternative when sautéing foods. This helps to soften ingredients and add flavor with significantly fewer calories than oil.

While olive oil is calorie-dense, it is rich in healthy monounsaturated fats that are beneficial for heart health. Weight gain depends on your overall daily calorie balance, not solely on a single ingredient. Using olive oil in moderation as part of a balanced diet is key.