How Many Calories Are in Olive Oil When Cooking? A Complete Guide

November 28, 2025 •

4 min read

One tablespoon of olive oil contains approximately 119 to 120 calories, and this energy content does not change when you heat it during cooking. This fact is crucial for anyone tracking their nutritional intake, as the calories from olive oil can add up quickly if not measured carefully.

Quick Summary

This guide details the calorie count of olive oil per serving and explains how cooking does not alter its caloric value. It provides practical advice on how much to use, compares its calorie density to other fats, and offers tips for managing your intake.

Key Points

Consistent Calories: One tablespoon of olive oil contains about 120 calories, and this does not change during the cooking process.
Moderation is Key: Because olive oil is calorically dense, measuring your portions is crucial for effective calorie management, especially when cooking.
Healthier Fats: Olive oil is rich in heart-healthy monounsaturated fats and antioxidants, making it a nutritious choice compared to many other fats.
Absorption Varies: The final calories consumed depend on how much oil your food absorbs, which is influenced by the food's porosity and cooking method.
Mindful Cooking: Use techniques like measuring oil, using non-stick pans, or incorporating oil sprays to control your overall intake.

Understanding the Caloric Value of Olive Oil

Olive oil, a staple of the Mediterranean diet, is celebrated for its heart-healthy monounsaturated fats and antioxidants. However, as a concentrated source of fat, it is also calorically dense. The energy provided by olive oil comes entirely from its fat content. Since fat contains 9 calories per gram, and olive oil is 100% fat, it has a high energy concentration.

Calories per Tablespoon and 100 Grams

The most common measurement for cooking oil is a tablespoon. According to nutritional data from various sources, one standard tablespoon (approx. 14 grams) of olive oil contains around 119 to 120 calories. For a larger scale reference, 100 grams of olive oil contains roughly 884 to 900 calories. This high calorie density means that even a small, unmeasured drizzle can significantly impact a meal’s total calorie count.

Does Cooking Change the Calorie Count?

A common misconception is that heating or cooking olive oil reduces its calorie content. This is not true. The caloric value of the fat itself does not change with heat. While a small amount of moisture or other volatile compounds may evaporate during cooking, the fat remains, and its energy content is unchanged. The key factor influencing the final calorie count of your meal is how much of the oil is absorbed by the food versus how much is left behind in the pan.

Calorie Absorption During Cooking

The amount of oil absorbed by food during cooking varies greatly depending on the food itself and the cooking method. For instance, porous vegetables like eggplant will soak up more oil than a non-porous protein like chicken breast. When tracking calories, it is safest to assume that most of the oil you add to the pan will be consumed, especially for methods like sautéing or pan-frying. Overestimating and being mindful is better than underestimating and unknowingly adding excess calories.

Mindful Cooking to Manage Calorie Intake

To enjoy the health benefits of olive oil without over-consuming calories, it's essential to be mindful of how much you use. Here are some practical tips for your kitchen routine:

Use a measured pour: Instead of pouring directly from the bottle, measure your oil with a tablespoon. This simple step provides an accurate calorie count.
Consider a spray bottle: For light coatings, an oil mister or spray bottle can help distribute a small amount of oil more evenly, reducing overall usage.
Choose the right cookware: Using a high-quality, non-stick pan can help you cook with less oil while still achieving a good sear or sauté.
Try broth instead of oil: For sautéing vegetables, consider using a splash of vegetable broth or water to prevent sticking and add moisture, cutting out oil entirely for some dishes.
Opt for roasting: Roasting vegetables with a measured amount of oil on a baking sheet is a great way to use olive oil efficiently. Tossing the vegetables in a bowl with the oil beforehand ensures an even coat with no excess.

Olive Oil vs. Other Common Cooking Fats

All fats contain roughly the same amount of calories per gram—about 9 calories. This means that a tablespoon of olive oil, canola oil, and most other cooking oils will have a very similar calorie count, typically around 120 calories. The primary differences lie in their fatty acid composition and health benefits. Olive oil's high monounsaturated fat content is a major health advantage.


Type of Fat	Calories per Tbsp (Approx.)	Fatty Acid Profile	Health Considerations
Olive Oil	120	High in monounsaturated fats	Heart-healthy, anti-inflammatory compounds
Canola Oil	124	Balanced poly- and monounsaturated fats	High smoke point, good for general cooking
Coconut Oil	121	High in saturated fat	Effects on cholesterol are debated
Butter	100	High in saturated fat	Contains trans fat and cholesterol naturally
Avocado Oil	124	Very high in monounsaturated fats	High smoke point, rich in healthy fats

The Role of Olive Oil in a Healthy Diet

Given its healthy fat profile and high calorie count, olive oil should be consumed in moderation as part of a balanced diet. It is a key component of the Mediterranean diet, where it is used to flavor and cook nutrient-rich foods like vegetables, fish, and legumes. The goal is not to eliminate olive oil but to use it wisely to maximize its flavor and health benefits without excessive calorie intake. For example, a simple salad dressing made with olive oil and vinegar is a healthier alternative to store-bought dressings that may contain unhealthy fats and added sugars.

Conclusion

In summary, how many calories are in olive oil when cooking? Approximately 120 calories per tablespoon, a number that does not change with heat. The actual calories you consume depend on how much oil is absorbed by your food. By practicing mindful portion control, using efficient cooking techniques, and understanding that its calorie density is comparable to other fats, you can continue to enjoy olive oil's delicious flavor and considerable health benefits as part of a healthy lifestyle. Its high content of monounsaturated fats makes it a superior choice to many other cooking oils, provided it is used in moderation.

Frequently Asked Questions

No, olive oil does not lose its caloric value when cooked. The energy content comes from its fat, which remains stable under heat. Any reduction in volume is primarily due to evaporation of moisture, not a decrease in calories.

A teaspoon is one-third of a tablespoon. Since a tablespoon has about 120 calories, a single teaspoon of olive oil contains approximately 40 calories.

Olive oil is high in calories, but it is not inherently fattening when used in moderation as part of a balanced diet. Its healthy monounsaturated fats can be beneficial for health, and the key is to manage total daily calorie intake.

To reduce calories, measure your oil instead of free-pouring, use a cooking spray for a lighter coating, or choose cooking methods like roasting or baking that require less oil than pan-frying.

No, the calorie count per tablespoon is virtually the same for all types of olive oil, including extra virgin and regular. The differences lie in processing, flavor, and antioxidant content, not caloric density.

A tablespoon of olive oil (approx. 120 calories) has a slightly higher calorie count than a tablespoon of butter (approx. 100 calories). However, olive oil is a source of healthier unsaturated fats, while butter is high in saturated fat.

Yes, for accurate calorie counting, it is important to factor in the oil absorbed by your food. The amount of oil left in the pan is not consumed, but a significant portion will be absorbed by your ingredients.