How Many Calories Are in Two Tablespoons of EVOO?

November 25, 2025 •

2 min read

According to numerous nutrition databases, a single tablespoon of extra virgin olive oil (EVOO) contains approximately 120 calories. This means a two-tablespoon serving of EVOO packs around 240 calories, derived entirely from its fat content.

Quick Summary

Two tablespoons of extra virgin olive oil contain roughly 240 calories, primarily composed of heart-healthy monounsaturated fats. This unprocessed fat source also provides valuable antioxidants and anti-inflammatory properties when used moderately in a balanced diet.

Key Points

Calorie Content: Two tablespoons of extra virgin olive oil (EVOO) contain roughly 240 calories, all from fat.
Healthy Fats: The fat is primarily heart-healthy monounsaturated fat, which helps lower bad cholesterol.
Antioxidant Power: EVOO is rich in antioxidants like polyphenols and Vitamin E, which combat oxidative stress.
Anti-inflammatory Effects: It contains oleocanthal, a compound with anti-inflammatory properties.
Moderation is Key: Due to its high calorie density, mindful portion control is crucial for managing weight.
Best Uses: Use EVOO as a finishing oil or for low-to-medium heat cooking to preserve its beneficial compounds.
Healthier Alternative: Replacing saturated fats with EVOO can significantly boost your overall diet's health profile.

The Nutritional Breakdown of Two Tablespoons of EVOO

At roughly 240 calories per two-tablespoon serving, extra virgin olive oil is a calorie-dense food, consistent with other dietary oils. The key difference lies in its composition and the health benefits it offers. All calories in EVOO come from fat, with zero carbohydrates, protein, or sugar. This fat is predominantly monounsaturated, specifically oleic acid, which is highly regarded for its health-promoting properties.

The Health Benefits of EVOO's Composition

Beyond just a source of energy, the nutritional makeup of high-quality EVOO offers substantial health benefits. Its rich antioxidant content, including polyphenols and Vitamin E, helps protect the body from oxidative damage caused by free radicals. The anti-inflammatory effects are also significant, with compounds like oleocanthal acting similarly to ibuprofen.

Key Nutritional Components

Monounsaturated Fats: Makes up the majority of the fat content, linked to lowering 'bad' LDL cholesterol and raising 'good' HDL cholesterol.
Antioxidants: Including polyphenols, Vitamin E, and oleocanthal, which combat inflammation and oxidative stress.
Vitamins: A decent source of Vitamins E and K, both of which are important for overall health.
Absence of Sodium and Cholesterol: Naturally free of sodium and cholesterol, making it a heart-friendly fat source.

EVOO vs. Other Common Oils: A Calorie Comparison

While all oils are calorically dense, their fat composition varies. Here's a comparison based on two-tablespoon servings:


Oil Type	Approximate Calories (per 2 tbsp)	Dominant Fat Type
Extra Virgin Olive Oil	240	Monounsaturated
Canola Oil	~248	Monounsaturated & Polyunsaturated
Avocado Oil	~248	Monounsaturated
Coconut Oil	~242	Saturated

Incorporating EVOO Healthily

Because of its high calorie count, mindful portion control is essential. Rather than simply adding EVOO, it should replace less healthy fats in your diet, such as butter or other heavily processed oils.

Tips for healthy consumption:

Use as a finishing oil: Drizzle over salads, cooked vegetables, or pasta to add flavor and nutrients without cooking away beneficial compounds.
Create healthy dressings: Mix with vinegar, herbs, and spices for a homemade salad dressing.
Measure your portions: Use a measuring spoon instead of eyeballing to avoid overconsuming.
Sauté at low to medium heat: While EVOO has a decent smoke point, lower-heat cooking helps preserve its delicate flavor and antioxidants.

For more information on the health benefits of fats, consult authoritative sources like the American Heart Association.

Conclusion

Two tablespoons of EVOO contain approximately 240 calories, all derived from fat. However, the quality of these calories is what sets it apart. Rich in monounsaturated fats, antioxidants, and anti-inflammatory compounds, EVOO is a cornerstone of the heart-healthy Mediterranean diet. While it is high in calories, using it in moderation and as a replacement for less healthy fats can provide significant health advantages without sabotaging weight management goals. Portion control is a simple but effective strategy to ensure you reap its benefits responsibly.

Frequently Asked Questions

Compared to other cooking oils like canola, avocado, or coconut oil, EVOO contains a very similar number of calories per tablespoon, around 120. The main difference lies in the type of fat and the presence of antioxidants.

Yes, it is possible. All calories, regardless of their source, can contribute to weight gain if consumed in excess. EVOO is calorie-dense, so while its fats are healthy, portion control is important for managing your overall caloric intake.

The calories in EVOO come almost entirely from fat, which is predominantly monounsaturated fat (oleic acid). This is considered a 'healthy' fat, unlike saturated or trans fats found in other food products.

No. Extra virgin olive oil (EVOO) is the least processed variety and retains the highest amount of antioxidants and beneficial compounds. Other forms, like refined olive oil, lose many of these nutrients during processing.

Heating EVOO to moderate temperatures is generally safe, but cooking at very high heat can damage some of its more volatile antioxidants. Using it as a finishing oil or for lower-heat cooking is the best way to preserve its flavor and beneficial properties.

To easily control your portion, avoid eyeballing and use a measuring spoon to serve. Another helpful tip is to decant your oil into a smaller bottle with an airtight spout for more controlled pouring.

The monounsaturated fats and antioxidants in EVOO have been linked to numerous health benefits, including a reduced risk of heart disease, lower inflammation, and improved blood vessel health.