How many tablespoons of oil are you allowed daily?

November 26, 2025 •

4 min read

For a 2,000-calorie diet, the 2020-2025 Dietary Guidelines for Americans recommend around 27 grams, or just under two tablespoons, of added oils daily. Knowing how many tablespoons of oil are you allowed daily is vital for managing caloric intake and promoting heart health.

Quick Summary

This article discusses recommended daily oil intake, which is typically around 2 tablespoons for an average 2,000-calorie diet. It highlights the importance of measuring oil, distinguishing between healthy and unhealthy fats, and considering hidden fat sources for better health management.

Key Points

General Guideline: For a 2,000-calorie diet, aim for just under two tablespoons (27 grams) of added oils daily.
Quality Over Quantity: Prioritize heart-healthy unsaturated fats like olive and canola oil over saturated and trans fats.
Measure Accurately: Use a measuring spoon or a reusable spray bottle to accurately control portions and avoid accidentally over-pouring oil.
Account for Hidden Fats: Remember that oils also come from other foods like nuts, seeds, avocados, and processed items, so consider your total fat intake.
Avoid Excess Calories: Each tablespoon of oil contains roughly 120 calories, which can add up quickly and contribute to weight gain if not managed.
Mitigate Health Risks: Excessive oil consumption, especially unhealthy types, increases the risk of heart disease, diabetes, and other health issues.

Understanding the Official Recommendations

While there is no single, universally mandated limit for oil consumption, health organizations offer guidance based on typical caloric intake. For an average adult following a 2,000-calorie diet, the USDA's Dietary Guidelines for Americans suggest limiting added oils to about 27 grams per day, which is slightly less than two tablespoons. It's important to remember that 'added oils' does not include the fat naturally found in foods like nuts, avocados, and fish, which are vital for a balanced diet.

Caloric Needs and Fat Intake

Your individual needs may vary based on your age, sex, and activity level. For instance, men might require slightly more oil than women due to higher average caloric needs. For more specific guidance, nutritionists often recommend that fats comprise 20-35% of your total daily calories, and most of this should come from healthier, unsaturated sources. Given that a single tablespoon of oil contains approximately 120 calories, careful measurement is key to staying within your daily calorie goals.

The Difference Between Healthy and Unhealthy Fats

Not all fats are created equal. The type of oil you consume plays a critical role in its impact on your health. Prioritizing unsaturated fats, such as those in olive oil and canola oil, can support heart health by lowering 'bad' LDL cholesterol. In contrast, limiting saturated and trans fats, found in sources like butter and fried foods, can reduce the risk of heart disease and stroke.

Healthy vs. Unhealthy Fats


Feature	Healthy Fats (Unsaturated)	Unhealthy Fats (Saturated & Trans)
Common Examples	Olive oil, Canola oil, Nut oils, Avocado oil	Butter, Lard, Margarine, Coconut oil
Room Temperature Form	Typically liquid	Typically solid
Health Impact	Can lower 'bad' cholesterol (LDL), supports heart health	Can raise 'bad' cholesterol (LDL) and lower 'good' cholesterol (HDL)
Best Uses	Salad dressings, light cooking, baking	Should be limited; found in fried and processed foods

Practical Ways to Control Your Oil Intake

Tips for Mindful Cooking

Measure with a Spoon: Instead of freely pouring oil from the bottle, use a measuring spoon. This simple step provides far more control over the amount you add to your food.
Use a Spray Bottle: Fill a reusable spray bottle with your preferred oil. A quick spritz can coat a pan or food with far less oil than pouring, which helps reduce calorie count.
Consider Cooking Alternatives: Explore cooking methods that use less oil, such as steaming, grilling, roasting, or baking. For sautéing, consider using a splash of broth or water instead of oil.
Track Your Intake: Be mindful of fats from other sources. Oils are also present in sauces, marinades, and spreads, so remember to account for those.
Gradually Reduce Quantity: If you're accustomed to using a lot of oil, gradually cut back. Your taste buds will adjust over time, and you'll still be able to enjoy flavorful meals with less fat.

Beyond Added Oil: Accounting for Hidden Fats

It's crucial to remember that your daily fat intake comes from more than just the oil you use for cooking. Foods like nuts, seeds, avocados, and fatty fish contain healthy fats that contribute to your overall consumption. This is why focusing on your total fat intake, rather than just tablespoons of oil, provides a more complete picture of your diet. By integrating healthy, natural fat sources into your meals, you can reduce your reliance on added cooking oils while still receiving essential nutrients.

The Risks of Exceeding Your Daily Oil Limit

While oil is an essential nutrient, consuming too much can lead to several health issues. High-calorie intake from excessive oil contributes to weight gain and obesity, which increases the risk of non-communicable diseases such as type 2 diabetes, high blood pressure, and certain cancers. Excessive intake of unhealthy saturated and trans fats can also raise 'bad' cholesterol levels, leading to a higher risk of heart disease and stroke. Additionally, overconsumption of oily, processed foods can cause digestive problems like bloating, indigestion, and nausea.

Conclusion

The question of how many tablespoons of oil are you allowed daily depends on your overall health needs and calorie intake, but a general benchmark is around two tablespoons for an average adult on a 2,000-calorie diet. The quality of the oil matters immensely, with a clear preference for healthy, unsaturated fats over their saturated and trans-fat counterparts. By measuring your portions, using mindful cooking techniques, and being aware of hidden fat sources, you can effectively manage your oil consumption and support a healthier lifestyle. The focus should be on moderation and choosing heart-healthy options to reap the benefits of this essential nutrient without the associated risks of overconsumption. For more information on healthy dietary fats, consult the American Heart Association.

Frequently Asked Questions

For an average 2,000-calorie diet, health authorities generally recommend limiting added oils to about 27 grams, which is just under two tablespoons per day. Individual needs vary based on age, gender, and physical activity.

To measure accurately, use a measuring spoon instead of pouring directly from the bottle. A reusable oil spray bottle is also an excellent tool for portion control. Tracking the amount of oil used in cooking helps stay within recommended limits.

No, the type of oil is very important. You should prioritize healthy unsaturated fats from sources like olive, canola, and nut oils over unhealthy saturated and trans fats found in butter, lard, and some processed foods.

Many foods, such as nuts, seeds, and avocados, contain naturally occurring fats that contribute to your total daily intake. A comprehensive approach involves focusing on total fat consumption, including these 'hidden' sources, to remain within healthy guidelines.

Excessive oil intake, especially from unhealthy fats, can lead to increased 'bad' cholesterol, weight gain, obesity, and a higher risk of heart disease, type 2 diabetes, and digestive issues.

You can reduce your oil use by cooking with alternative methods such as steaming, grilling, and roasting. For sautéing, a small amount of broth or water can often be used instead of oil.

No. Dietary fats are essential for good health, playing a crucial role in absorbing fat-soluble vitamins (A, D, E, K), providing energy, and supporting cell growth. The goal is to consume the right type and amount of oil, not to eliminate it entirely.