How Much Are 100 Calories of Olive Oil?

January 12, 2026 •

4 min read

One tablespoon of olive oil contains approximately 120 calories, making 100 calories of olive oil equivalent to a bit less than a full tablespoon. This small volume, packed with beneficial monounsaturated fats, highlights why precise portion control is essential when incorporating this healthy fat into your diet.

Quick Summary

This article explains the volume of olive oil that contains 100 calories, detailing the importance of careful portioning for caloric intake. It covers the nutritional composition of olive oil, discusses its health benefits versus its high energy density, and provides practical tips for managing consumption while cooking and eating.

Key Points

Measurement: 100 calories of olive oil is equivalent to just over two teaspoons (about 12ml), as one tablespoon contains roughly 120 calories.
Calorie Density: Olive oil is pure fat and therefore very high in calories for its small volume, making portion control vital for weight management.
Healthy Fats: The calories primarily come from heart-healthy monounsaturated fats and antioxidants, especially in extra virgin olive oil.
Health Benefits: Consuming olive oil in moderation can support cardiovascular health, reduce inflammation, and help with satiety.
Application: It is best used for dressings or light sautéing with measured amounts, and reserved for finishing dishes to preserve its beneficial compounds.
Mindful Consumption: Despite its 'healthy' label, excess consumption can easily lead to a calorie surplus, so measuring is more effective than free-pouring.
Comparison: Calorie-wise, olive oil is similar to other oils, but its superior nutritional profile makes it a better choice for health benefits.

The Exact Measurement for 100 Calories of Olive Oil

Because one standard tablespoon (15ml) of olive oil contains around 119-120 calories, achieving exactly 100 calories requires measuring just under that amount. A precise calculation reveals that 100 calories of olive oil is equivalent to roughly 12-12.5 milliliters, which is just over two standard teaspoons (a teaspoon is 5ml). For most home cooks, this means a little over two measured teaspoons is the correct amount. This small volume underscores olive oil's status as a calorie-dense food, where a small addition can significantly impact your meal's total energy count.

Why Portion Control is Crucial

While olive oil is celebrated for its heart-healthy monounsaturated fats and antioxidants, its high caloric density means it's easy to overconsume without realizing. A seemingly innocent 'drizzle' can easily add 200 or 300 calories to a dish, potentially sabotaging weight management goals. For those actively managing their weight or tracking calories, measuring your olive oil, rather than free-pouring, is a simple yet highly effective strategy. This allows you to reap the benefits of healthy fats while staying within your daily energy budget.

Nutritional Breakdown and Health Implications

Olive oil is composed of 100% fat, with no protein or carbohydrates. A significant portion of this is oleic acid, a monounsaturated fatty acid that has been linked to numerous health benefits, including improved cardiovascular health and reduced inflammation. In addition to these healthy fats, extra virgin olive oil (EVOO) contains beneficial polyphenols and antioxidants, as well as vitamins E and K. These components offer more than just energy; they contribute to overall well-being. However, even these 'good quality' calories must be consumed with awareness due to their concentrated nature.

The Role of Olive Oil in a Healthy Diet

Incorporating olive oil in moderation, as is common in the Mediterranean diet, can be highly beneficial. It can promote lasting fullness by slowing digestion, help with the absorption of fat-soluble vitamins, and support stable blood sugar levels. The key is balance. Using a small, measured amount to dress a salad or lightly sauté vegetables can make healthy meals more satisfying and enjoyable without creating a calorie surplus. Conversely, using it excessively in frying or drowning a dish in oil can negate these benefits and lead to unwanted weight gain.

Comparison of Olive Oil Calories vs. Other Fats

Not all fats are created equal in terms of their nutritional impact, even if their caloric density is similar. While pure olive oil and other oils like canola or coconut oil have a comparable number of calories per tablespoon, the type of fat and the presence of antioxidants set extra virgin olive oil apart.


Fat Type	Serving Size (approx.)	Calories	Primary Fat Type	Notable Health Benefits
Olive Oil	2.5 teaspoons	100	Monounsaturated	Cardiovascular health, antioxidant properties
Coconut Oil	2.5 teaspoons	100	Saturated	Some argue it can raise 'good' HDL cholesterol, but high saturated fat intake is a concern.
Butter	1 tablespoon	100	Saturated	Provides fat-soluble vitamins (A, D, E), but high saturated fat content.
Avocado Oil	2.3 teaspoons	100	Monounsaturated	Similar to olive oil, rich in oleic acid and antioxidants.

Practical Tips for Using 100 Calories of Olive Oil

Use a measuring spoon: This is the most accurate way to ensure you are consuming your desired portion. Eyeballing can lead to significant overestimation.
Reserve for finishing: Drizzle high-quality extra virgin olive oil over finished dishes like salads or soups to maximize its flavor and antioxidant benefits, as heat can degrade these properties.
Pair with nutrient-dense foods: Combine your measured oil with plenty of vegetables and lean protein. The fat will help you absorb fat-soluble vitamins and stay full longer.
Switch to spray: For cooking surfaces, consider using a one-calorie cooking spray to significantly reduce the total calories added during the cooking process.

The Big Picture: Beyond Just Counting Calories

While knowing how much are 100 calories of olive oil is important for dietary management, it is critical to remember that not all calories are the same. The calories in olive oil come from healthy fats that offer real health benefits, unlike the empty calories found in many processed snacks. The goal is not to eliminate olive oil, but to consume it mindfully and in moderation, as part of a balanced diet rich in whole foods. Its anti-inflammatory properties and positive impact on cholesterol make it a cornerstone of healthy eating, provided you respect its potency.

Conclusion

Just a little over two teaspoons of olive oil contains 100 calories, a seemingly small amount that can quickly add up if not measured carefully. Despite being calorie-dense, the powerful health benefits of olive oil, particularly extra virgin varieties, come from its high concentration of monounsaturated fats and antioxidants. Incorporating a measured amount into your daily diet is a cornerstone of heart-healthy eating, allowing you to enjoy its flavor and health properties without overstepping your caloric goals. Mindful consumption and careful portioning are the keys to leveraging this nutritional powerhouse effectively for both weight management and long-term wellness.

Visit Healthline for more detailed information on olive oil and its health benefits.

Practical Use of 100 Calories of Olive Oil

To put 100 calories of olive oil into context, here are some practical examples:

Dressing a large salad: 100 calories is enough for a delicious vinaigrette to dress a large bowl of greens for one person. Combine the oil with vinegar and herbs.
Sautéing vegetables: Use your measured 12ml to lightly sauté a large portion of chopped vegetables. This amount is sufficient for most non-stick pans to get the job done.
Lightly coating pasta: For a simple pasta dish, toss cooked pasta with 100 calories of olive oil, some garlic, red pepper flakes, and fresh parsley.
Finishing a dish: Drizzle the oil over roasted potatoes, a piece of grilled fish, or a bowl of soup just before serving for added flavor and healthy fats.

Incorporating this powerful ingredient with precision is the key to maximizing its health benefits while maintaining a balanced diet.

Frequently Asked Questions

Since one tablespoon of olive oil (about 14 grams) contains approximately 120 calories, 100 calories is equivalent to roughly 11.6 grams.

Yes, you can and should include olive oil in a diet due to its healthy fats and potential to increase satiety. However, because it is calorie-dense, portion control is essential.

Olive oil is high in calories from fat, but it is not inherently fattening when consumed in moderation as part of a balanced diet. Excess consumption of any food, including olive oil, can lead to weight gain.

Dietitians often recommend limiting olive oil consumption to 1 to 3 tablespoons per day, depending on your overall diet and caloric needs, to reap its benefits without overdoing the calories.

The calories in olive oil are generally considered 'good' because they come from healthy monounsaturated fats that offer numerous health benefits, including supporting heart health and reducing inflammation.

To measure 100 calories without a scale, use measuring spoons. One tablespoon is about 120 calories, so measure out just over two level teaspoons (a teaspoon is 5ml) to get close to the 100-calorie mark.

Heating olive oil does not change its calorie content. However, high heat can degrade some of its beneficial compounds like antioxidants and polyphenols, so using it for high-temperature cooking is less ideal than finishing dishes with it.