Is olive oil considered high in fat?

January 5, 2026 •

4 min read

With approximately 14 grams of fat per tablespoon, olive oil is undoubtedly a high-fat product. Yet, its place in healthy diets, such as the Mediterranean diet, often leaves people wondering: is olive oil considered high in fat in a way that’s detrimental to health?

Quick Summary

Olive oil is rich in heart-healthy monounsaturated fats, but it is also calorie-dense. While beneficial, it should be consumed in moderation as part of a balanced diet.

Key Points

High in Fat, Mostly Healthy: Olive oil is nearly 100% fat by composition, but the majority is heart-healthy monounsaturated fat, not saturated fat.
Moderation is Key: Despite being a 'healthy' fat, its high calorie density requires moderate consumption to avoid excessive caloric intake and weight gain.
Heart Health Champion: The monounsaturated fats in olive oil help lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol, promoting cardiovascular health.
Rich in Antioxidants: Extra virgin olive oil contains powerful antioxidants like polyphenols and Vitamin E, which combat inflammation and oxidative stress.
Better than Butter: Olive oil's fat profile makes it a healthier choice than butter, which is much higher in saturated fat.
Mediterranean Diet Staple: As a cornerstone of the Mediterranean diet, olive oil's benefits are well-established through scientific research.

Understanding the Fat Content in Olive Oil

On a technical level, olive oil is a fat. Because of this, it is also a calorie-dense food source, containing around 119-120 calories per tablespoon, with all of its calories coming from fat. This fact can sometimes confuse those seeking to reduce fat intake, but it is the type of fat that is most crucial to consider for overall health.

Unlike saturated and trans fats, which are considered 'bad' fats, the majority of olive oil's fat content is a healthy, unsaturated fat. Specifically, it is rich in monounsaturated fatty acids (MUFAs), most notably oleic acid. This is why olive oil can be high in fat while still being a cornerstone of heart-healthy eating plans.

The Role of Monounsaturated Fats

Monounsaturated fats are known to positively impact health when used to replace less-healthy saturated and trans fats. Their benefits include:

Lowering 'bad' LDL cholesterol levels: This helps reduce the risk of heart disease and stroke.
Providing essential nutrients: Oils rich in MUFAs also supply vitamin E, an important antioxidant vitamin.
Helping with cell development: MUFAs provide essential nutrients that aid in the development and maintenance of your body's cells.

The Breakdown of Olive Oil's Fats

To properly evaluate if olive oil is high in a 'bad' fat, it is essential to look at its specific fatty acid profile. On average, extra virgin olive oil (EVOO) contains the following breakdown of its total fat content:

Monounsaturated Fat: Approximately 73-77% of the total fat content is monounsaturated fat, primarily oleic acid.
Saturated Fat: A small percentage, around 14%, is saturated fat.
Polyunsaturated Fat: About 9-10% consists of polyunsaturated fat.

This composition is what makes olive oil a healthier alternative to fats with higher saturated fat content, like butter or coconut oil.

Comparison: Olive Oil vs. Other Common Cooking Fats

This table illustrates how olive oil's fat profile compares with other fats frequently used in cooking and baking.


Feature	Extra Virgin Olive Oil (per tbsp)	Butter (per tbsp)	Coconut Oil (per tbsp)
Total Calories	~119-120	~102	~121
Total Fat	14g	11.5g	14g
Saturated Fat	~1.9g	~7.3g	~12g
Monounsaturated Fat	~9.8g	~3.3g	~0.8g
Antioxidants (e.g., Polyphenols)	Present	Absent	Absent (refined)
Cholesterol	0mg	~31mg	0mg

Health Implications and Moderation

While the high proportion of heart-healthy fat is a major plus, it is still crucial to remember that olive oil is high in calories. Overconsumption can lead to a caloric surplus and potential weight gain, regardless of the fat type. For example, drizzling generous amounts of olive oil over food can quickly add up. The key is moderation within a balanced diet.

Incorporating olive oil effectively involves replacing other less-healthy fats rather than simply adding more fat to your diet. A few smart tips include:

Using olive oil in homemade salad dressings instead of creamy alternatives.
Sautéing vegetables in a small amount of olive oil rather than butter.
Drizzling extra virgin olive oil over finished dishes for flavor and antioxidant benefits.

According to the American Heart Association, incorporating foods rich in monounsaturated fats, such as olive oil, can positively affect your health. For more detailed information on healthy fats and dietary guidelines, you can visit their resource page. American Heart Association: Monounsaturated Fats

Conclusion

In conclusion, yes, is olive oil considered high in fat? From a purely numerical perspective, it is almost 100% fat and is calorie-dense. However, judging it solely on its total fat content misses the bigger picture. The vast majority of its fat comes from heart-healthy monounsaturated fat, which provides significant health benefits, particularly when it replaces sources of saturated fat. For optimal health, the focus should not be on avoiding olive oil because it is 'high in fat', but rather on using it in moderation as a high-quality source of beneficial fats as part of a balanced nutritional plan.

Health-Conscious Cooking with Olive Oil

Prioritize Extra Virgin: Opt for extra virgin olive oil (EVOO) as it is the least processed and retains the most antioxidants and beneficial compounds.
Use for Flavor and Health: Drizzle EVOO over dishes to finish them, rather than just cooking with it. This preserves the subtle flavors and maximum nutrient content.
Mind Your Portions: Be mindful of how much olive oil you use, as its caloric density can lead to excess calorie consumption if you're not paying attention.

How Olive Oil's Fat is Different

Monounsaturated vs. Saturated: Olive oil's high concentration of monounsaturated fats sets it apart from fats like butter, which are high in saturated fats that can negatively impact cholesterol.
Heart Health Benefits: The type of fat in olive oil is associated with lower LDL (bad) cholesterol and improved heart health, a key component of the Mediterranean diet.
Antioxidant Power: Extra virgin olive oil's antioxidants, including polyphenols, offer anti-inflammatory properties not found in many other fats.

Frequently Asked Questions

No, the fat in olive oil is primarily monounsaturated fat, which is considered beneficial for health. It can help reduce bad cholesterol levels and lower the risk of heart disease when it replaces less healthy fats in the diet.

One tablespoon of olive oil contains approximately 119-120 calories. All of these calories come from its fat content.

While olive oil is calorie-dense, studies show that diets rich in olive oil are not necessarily linked to weight gain, especially in the context of the Mediterranean diet. The key is to consume it in moderation and not in addition to other fats.

Extra virgin olive oil (EVOO) is the least processed type and tends to have a slightly higher content of monounsaturated fats and powerful antioxidants compared to regular olive oil, which is more refined.

Yes, olive oil does contain a small amount of saturated fat, typically around 14% of its total fat content. However, this is significantly less than fats like butter or coconut oil.

Yes. Even though it's a healthy fat, consuming it in excess without offsetting other calorie sources can lead to a caloric surplus and potential weight gain.

Olive oil, particularly extra virgin, is relatively stable and resistant to heat due to its high monounsaturated fat content. This makes it a good choice for most cooking methods, including sautéing and frying.