Understanding How Many Calories Are in Fried Olive Oil

November 7, 2025 •

3 min read

A single tablespoon of raw olive oil contains approximately 120 calories. This fundamental fact leads many to question how many calories are in fried olive oil, and if the heating process changes its caloric density. The short answer is no, cooking oil does not gain calories when heated, but the process of frying significantly impacts the overall caloric load of your meal.

Quick Summary

The calorie count of olive oil itself remains unchanged when heated for frying. The increase in a meal's total calories comes from the food absorbing the oil, a process influenced by cooking method and technique.

Key Points

Calories in Oil Don't Change: Heating olive oil for frying does not increase its base calorie count; it remains around 120 calories per tablespoon.
Food Absorbs the Calories: The primary reason fried food is high in calories is that the food itself absorbs the calorie-dense oil during cooking.
Technique Matters: Shallow pan-frying leads to less oil absorption and fewer calories than deep-frying.
Control the Temperature: Frying at the optimal, high temperature helps create a barrier that minimizes oil absorption into the food.
Drain Excess Oil: Using a wire rack or paper towels to drain cooked food helps remove residual surface oil and reduces total calories.
Moderate Intake: Although olive oil contains healthy fats, it is still calorie-dense, and portion control is important for weight management.

The Caloric Density of Olive Oil

Olive oil, like all dietary fats, is a calorically dense substance. Each gram of fat contains 9 calories, more than double the calories per gram of carbohydrates or protein. A standard tablespoon (about 14 grams) of olive oil, whether extra virgin or refined, contains roughly 119 to 120 calories. It is important to understand that heating the oil does not magically increase this number. The calories are locked within the fatty acid chains and remain consistent even when the oil's chemical composition changes slightly due to heat.

Frying and Oil Absorption

So if the oil's calories don't change, why are fried foods so much higher in calories? The key lies in oil absorption. As food is heated in oil, moisture evaporates from the food's surface. This process creates small voids and openings in the food's structure, which are then filled by the hot oil. Porous foods, such as vegetables, batters, and breads, absorb more oil than denser items. The more oil the food absorbs, the higher its final calorie count will be. For example, a raw potato might have around 70 calories per 100 grams, but when turned into french fries, it can have over 300 calories due to the absorbed oil.

Deep Frying vs. Pan Frying

The method of frying has a major impact on the amount of oil absorbed and, consequently, the final calorie count. Knowing the differences can help you make more mindful dietary choices.

Deep Frying: In this method, food is fully submerged in a large amount of hot oil. This leads to a significant amount of oil absorption, especially if the oil temperature is too low. Using a thermometer to maintain the correct temperature (around 350-375°F or 175-190°C) can help minimize absorption. However, the nature of this cooking method ensures a high caloric outcome.
Pan Frying / Sautéing: This involves cooking food in a shallow layer of oil. Because the food is not fully submerged, it absorbs far less oil. This is a much healthier alternative and, when done correctly, can result in a delicious, crispy exterior without a massive caloric increase. Using a non-stick pan can further reduce the amount of oil required.

Techniques to Minimize Calorie Absorption

For those who enjoy fried foods but want to manage their calorie intake, several techniques can help reduce oil absorption during the cooking process.

Maintain Proper Oil Temperature: As mentioned, if oil is not hot enough, food will absorb more of it. Ensure the oil reaches the correct temperature before adding food.
Pat Food Dry: For foods with high surface moisture, such as washed vegetables, pat them dry before adding them to the oil. Excess water can lower the oil temperature and increase spattering, both of which contribute to more oil being absorbed.
Don't Overcrowd the Pan: Frying too many items at once will cause the oil temperature to drop. This leads to soggier, greasier food with more absorbed calories. Cook in batches to maintain a consistent high temperature.
Drain Thoroughly: After cooking, place fried items on a wire rack or paper towels to allow excess oil to drip off. This simple step can make a noticeable difference in the final calorie count.

Comparison of Olive Oil with Other Cooking Oils

While the calories per tablespoon are remarkably similar across different cooking oils, their fat composition and smoke points vary, which is important for health and cooking performance.


Oil Type	Calories per Tbsp	Primary Fat Type	Smoke Point	Best For	Note
Extra Virgin Olive Oil	~119-120	Monounsaturated	~375-405°F	Sautéing, dressings	Rich in antioxidants
Regular Olive Oil	~119-120	Monounsaturated	~406°F	Frying, roasting	Milder flavor
Canola Oil	~124	Monounsaturated/Polyunsaturated	~493°F	High-heat frying	Neutral flavor
Avocado Oil	~124	Monounsaturated	~520°F	High-heat cooking	Mild, nutty flavor
Coconut Oil	~121	Saturated	~376°F	Baking, frying	Tropical flavor

Conclusion

In summary, the number of calories in fried olive oil is not higher than in raw olive oil; a tablespoon still contains approximately 120 calories. The caloric increase in a fried dish comes from the food absorbing the oil during cooking. By employing proper frying techniques, such as managing temperature and draining excess oil, you can minimize absorption and reduce the overall calorie content of your meals. While olive oil is considered a heart-healthy fat due to its monounsaturated fat content, it remains calorie-dense, so moderation is key for a balanced diet. For more information on the health implications of fried foods, consult this resource from the Cleveland Clinic.

Frequently Asked Questions

No, all cooking oils, including olive oil, have a very similar calorie count of around 120 calories per tablespoon. The caloric difference between fried foods depends on how much oil is absorbed, not the oil type itself.

Fried foods have more calories because they absorb a portion of the cooking oil. This oil absorption increases the fat content of the food, thus elevating the total calorie count of the meal.

Frying with olive oil is a relatively healthier option compared to oils high in saturated or trans fats, due to its beneficial monounsaturated fat content. However, the frying process still adds significant calories regardless of the oil used.

Yes, pan-frying adds fewer calories because it uses a smaller amount of oil and the food is not fully submerged. This reduces the total oil that can be absorbed by the food.

Using a proper frying temperature (around 350-375°F) is important. When the oil is hot enough, it quickly cooks the outside of the food, creating a seal that prevents excessive oil from being absorbed.

No, reusing oil is not recommended. Repeated heating can cause the oil to break down and create harmful compounds. It does not reduce the caloric value of the oil or the food.

It is difficult to calculate the exact amount of oil absorbed, as it varies based on food type, temperature, and cooking time. A rough estimate can be made by subtracting the remaining oil from the starting amount, but draining food on paper towels is the most practical way to reduce and manage the absorbed oil.