Is Balsamic Vinegar Healthier Than Olive Oil? Understanding Their Differences

October 6, 2025 •

3 min read

With approximately 120 calories per tablespoon, olive oil contains significantly more calories than balsamic vinegar, which has only 20. This stark calorie difference is the first clue when asking, "Is balsamic vinegar healthier than olive oil?"—but a full nutritional picture reveals a more complex answer.

Quick Summary

This article explores the distinct nutritional profiles of olive oil and balsamic vinegar. It compares their calorie count, healthy fats, antioxidants, and other benefits to clarify which is better suited for specific health goals like weight management or heart health.

Key Points

Calorie Contrast: Balsamic vinegar is much lower in calories (approx. 20 kcal/tbsp) than olive oil (approx. 120 kcal/tbsp).
Fat vs. Carb: Olive oil is predominantly a healthy fat source, while balsamic vinegar is primarily carbohydrate-based, affecting their dietary roles.
Heart Health Power: Extra virgin olive oil offers superior heart health benefits due to its high content of monounsaturated fats and powerful anti-inflammatory compounds like oleocanthal.
Blood Sugar Management: Balsamic vinegar's acetic acid helps stabilize blood sugar levels after meals, a key advantage for metabolic health.
Weight Control Synergy: Using balsamic vinegar for flavor and olive oil in smaller, controlled portions offers a great way to manage calories and feel full.
Antioxidant Balance: Both contain beneficial antioxidants (polyphenols) that fight free radical damage, although they come from different sources.
Culinary Application: Balsamic is ideal for low-calorie marinades and glazes, while olive oil is versatile for cooking, roasting, and richer dressings.

Comparing the Core Nutrition of Balsamic Vinegar and Olive Oil

When placed side by side, balsamic vinegar and olive oil appear completely different from a nutritional standpoint. Olive oil, particularly extra virgin olive oil (EVOO), is a fat, while balsamic vinegar is primarily a carbohydrate-based liquid. This fundamental difference dictates their caloric density and the types of health benefits they offer.

One tablespoon of extra virgin olive oil contains around 120 calories, nearly all of which come from its healthy monounsaturated and polyunsaturated fats. In contrast, a tablespoon of balsamic vinegar contains approximately 20 calories, mostly from carbohydrates and natural sugars. This makes balsamic vinegar an excellent low-calorie flavor enhancer, whereas olive oil provides a calorie-dense source of healthy fats necessary for satiety and nutrient absorption.

Olive Oil: Heart-Healthy Fats and Anti-Inflammatory Properties

As a core component of the Mediterranean diet, extra virgin olive oil is celebrated for its profound benefits for cardiovascular health. The high concentration of monounsaturated fatty acids (MUFAs), primarily oleic acid, is known to help lower "bad" LDL cholesterol and increase "good" HDL cholesterol. Beyond its fat content, EVOO is rich in powerful antioxidants and anti-inflammatory compounds, most notably oleocanthal and polyphenols.

Cardiovascular Support: Studies link regular olive oil consumption to a lower risk of heart disease, stroke, and overall disease-related mortality.
Antioxidant Power: The antioxidants protect blood cholesterol from oxidative damage, a key factor in heart disease development.
Anti-Inflammatory Effects: Oleocanthal has anti-inflammatory properties that work similarly to ibuprofen, helping to reduce chronic inflammation associated with numerous diseases.
Vitamin Content: It provides a good source of fat-soluble vitamins E and K.

Balsamic Vinegar: Low-Calorie Flavor and Blood Sugar Control

Balsamic vinegar offers a different set of health advantages, primarily due to its acetic acid content and low-calorie profile. Its bold, tangy flavor allows for a reduced reliance on other, more caloric ingredients. The health benefits of balsamic are often linked to its role in digestion and blood sugar regulation.

Blood Sugar Regulation: Acetic acid helps slow the digestion of carbohydrates, which can stabilize blood sugar levels for several hours after a meal.
Weight Management: Its low-calorie density and ability to increase feelings of fullness can aid in weight loss efforts.
Digestive Health: The acetic acid contains beneficial probiotic compounds that support a healthy gut microbiome.
Antioxidants: Balsamic vinegar contains polyphenols with antioxidant properties that help fight free radical damage.

Comparison of Olive Oil vs. Balsamic Vinegar

This table highlights the key nutritional and functional differences between olive oil and balsamic vinegar, helping you decide which is better for your specific needs.


Feature	Olive Oil (per tbsp)	Balsamic Vinegar (per tbsp)
Calories	~120	~20
Main Macronutrient	Fat (~14g)	Carbohydrates
Antioxidant Source	Polyphenols (e.g., oleocanthal)	Polyphenols (from grapes)
Heart Health	Excellent (MUFAs, antioxidants)	Good (polyphenols, circulation)
Weight Management	Supports satiety (healthy fats)	Aids satiety and low-calorie
Blood Sugar	Assists in glucose control	Helps stabilize blood sugar
Culinary Use	Cooking, roasting, rich dressings	Marinades, glazes, low-calorie dressings

The Synergy of the Mediterranean Duo

Neither balsamic vinegar nor olive oil is definitively healthier than the other; rather, they are complementary ingredients that provide different benefits. The magic truly happens when they are combined, as is common in the Mediterranean diet. For instance, combining them in a salad dressing creates a balanced condiment where olive oil helps the body absorb fat-soluble vitamins from the greens, while the balsamic offers a low-calorie burst of flavor and aids in blood sugar control. This synergy allows you to harness the benefits of both without over-relying on either. Choosing a high-quality extra virgin olive oil ensures you are getting the maximum antioxidant load, as refined versions lose many beneficial compounds during processing. For more information on olive oil quality, see the American Heart Association news report: The benefits of adding a drizzle of olive oil to your diet.

Conclusion: Which Condiment Should You Choose?

Ultimately, the choice between balsamic vinegar and olive oil depends on your specific dietary needs and how you plan to use them. If your goal is to reduce overall calorie intake while adding flavor, balsamic vinegar is the clear winner due to its very low-calorie and zero-fat content. It is excellent for weight management and blood sugar control. However, if you are looking to increase your intake of heart-healthy monounsaturated fats and powerful antioxidants, extra virgin olive oil is the superior choice. The healthiest approach for most people is to use them together in moderation, creating a balanced dressing that provides the unique advantages of both ingredients.

Frequently Asked Questions

Yes, balsamic vinegar can be a great tool for weight loss. It is low in calories and fat, and its acetic acid content has been shown to increase feelings of fullness and reduce appetite, which can help lower overall calorie intake.

For heart health, extra virgin olive oil is generally considered superior. It is rich in monounsaturated fats and antioxidants that lower bad cholesterol, reduce inflammation, and support healthy blood vessels. Balsamic vinegar also supports heart health through its antioxidants but lacks the same fatty acid profile.

Combining them in a salad dressing or marinade provides the best of both worlds. The healthy fats in olive oil help your body absorb fat-soluble vitamins from vegetables, while the balsamic adds flavor and aids blood sugar regulation. A common ratio is 3 parts olive oil to 1 part balsamic, though you can adjust for fewer calories.

Yes, the acetic acid in balsamic vinegar contains probiotic properties that can help support a healthy gut microbiome and aid the digestive process. These beneficial bacteria contribute to overall gut health.

Extra virgin olive oil contains powerful anti-inflammatory compounds, such as oleocanthal, which have been compared to ibuprofen. While balsamic vinegar also contains antioxidants with anti-inflammatory effects, olive oil's specific compounds make it notably effective in this area.

Yes, extra virgin olive oil (EVOO) is healthier because it is the least processed type. It retains the highest levels of beneficial antioxidants and other bioactive compounds that are lost during the refining process used to make standard olive oil.

Their uses differ based on their composition. Olive oil is best for cooking, roasting, and creating rich dressings due to its fat content and flavor profile. Balsamic vinegar shines in marinades, glazes, and dressings where a low-fat, tangy sweetness is desired.