What Has More Calories Than Olive Oil? Unpacking the Myths and Facts

November 2, 2025 •

4 min read

Gram for gram, fat is the most calorie-dense macronutrient, providing about 9 calories compared to 4 calories for carbs and protein. This begs the question: does anything have more calories than olive oil per serving, or is all fat created equal?

Quick Summary

Beyond a slight variation among different oils, numerous other solid fats and common food items are more calorically dense than olive oil per serving size. The key lies in understanding both volume and the overall nutritional makeup of what you consume.

Key Points

Avocado and Coconut Oils: Avocado oil often has slightly more calories per tablespoon than olive oil, while coconut oil is very similar but high in saturated fat.
Solid Fats are Dense: Solid fats like ghee, lard, and duck fat often contain more calories per tablespoon than olive oil.
Many Foods Exceed Olive Oil's Density: Whole foods such as nuts, seeds, and dried fruits pack a higher caloric density per serving than a tablespoon of olive oil.
Macronutrient Differences Matter: While a tablespoon of butter has slightly fewer calories than olive oil, its high saturated fat content gives it a different nutritional profile.
Moderation is Key: All fats are high in calories, so focusing on portion control and the nutritional quality of the fat source is more important than small calorie differences between oils.
Healthy Fats for Heart Health: The monounsaturated fats in olive oil are beneficial for heart health, whereas fats with a higher saturated content have different health implications.

Understanding Caloric Density

Many people assume olive oil is one of the highest-calorie cooking fats due to its reputation as a healthy and potent oil. However, this is a misconception. While all fats are calorically dense, providing around 9 calories per gram, the actual calorie count can differ slightly per tablespoon depending on the specific oil's weight and composition. A standard tablespoon of olive oil contains approximately 120 calories, but other cooking oils and even solid fats can pack a more significant caloric punch. This difference, though small, can add up over time, and a greater caloric intake can also come from a wider variety of foods that contain fat in addition to other macronutrients.

Other Oils with Higher Caloric Density

When comparing oils tablespoon for tablespoon, there are a few that edge out olive oil in total calories. This is often due to slight variations in their density and fatty acid composition.

Avocado Oil: This oil often contains a slightly higher number of calories per tablespoon than olive oil, ranging up to 130 calories. It is rich in monounsaturated fats and has a mild flavor, making it a popular alternative.
Coconut Oil: While the calorie count is extremely similar, at around 125 calories per tablespoon, some nutritional comparisons show it as slightly higher than olive oil. The key difference lies in its high saturated fat content, which contrasts with olive oil's monounsaturated fat dominance.
Palm Oil: This oil, particularly in its unhydrogenated form, has a high saturated fat percentage and is often used in processed foods. Its caloric density is comparable to other oils but is a less healthy alternative due to its fat composition.

Solid Fats and Spreads

Beyond liquid oils, many solid fats and spreads are more calorically dense per serving, especially considering their composition and common usage.

Ghee: Clarified butter, or ghee, contains more concentrated fat and calories than standard butter. A tablespoon of ghee can be higher in calories than a tablespoon of olive oil.
Mayonnaise: Regular mayonnaise, an emulsion of oil, egg yolk, and vinegar, typically has around 100 calories per tablespoon. While a bit lower than pure olive oil, it's often used in larger quantities as a spread or base for dressings, leading to a higher overall calorie intake.
Lard and Duck Fat: Both rendered animal fats, lard and duck fat are rich in saturated and monounsaturated fats. A tablespoon of either can contain more calories than olive oil due to the specific fatty acid profile.

Comparison of Common Fats and Oils


Fat/Oil (1 Tbsp)	Calories (approx.)	Primary Fat Type	Notes
Olive Oil	120	Monounsaturated	A staple of heart-healthy diets.
Avocado Oil	124-130	Monounsaturated	A higher smoke point than olive oil.
Coconut Oil	117-125	Saturated	High in saturated fat; great for high-heat cooking.
Butter	100-102	Saturated	Contains Vitamins A, E, and K, along with saturated fat.
Ghee	120-130	Saturated	Clarified butter, with more concentrated fat.
Lard	115-120	Monounsaturated/Saturated	Rendered animal fat used for frying and baking.

Whole Foods with Greater Caloric Density

Focusing solely on oils and fats can be misleading. Many whole foods, particularly those high in fats and sugars, can have a higher caloric density per standard serving size compared to a tablespoon of olive oil.

Nuts and Nut Butters: A handful of almonds, walnuts, or a spoonful of peanut butter can easily surpass the calories in a tablespoon of olive oil. They are, however, rich in protein, fiber, and healthy fats.
Seeds: Flax, chia, and sesame seeds are calorie-dense, often used as toppings or mixed into dishes. A small quarter-cup serving can contain more calories than a tablespoon of olive oil.
Hard Cheeses: Aged and hard cheeses like cheddar and parmesan have a high fat content. A modest one-ounce serving can have around 110-120 calories, depending on the type.
Dried Fruits: The lack of water concentrates the natural sugars and calories in dried fruits like raisins and dates, making them more calorically dense than their fresh counterparts.
Fatty Cuts of Meat and Oily Fish: High-fat meat products and fish like salmon and mackerel contain significant amounts of calories due to their fat content.

Making Sense of the Calorie Comparison

While knowing that other foods can have more calories than olive oil is useful, it's crucial to put it in perspective. The overall health impact of a fat or oil isn't solely determined by its calorie count but also by its nutritional profile. Olive oil, particularly extra virgin, is praised for its high concentration of monounsaturated fats and antioxidants. On the other hand, coconut oil is predominantly saturated fat, and while its calories are comparable, its health implications differ. The source and type of fat matter significantly for long-term health.

A Simple Takeaway

Making informed choices requires looking beyond just the numbers. A balanced diet should focus on consuming a variety of healthy fats in moderation. Rather than completely avoiding higher-calorie foods, consider portion sizes and the accompanying nutrients. A tablespoon of olive oil used for cooking is a healthy fat source, but a handful of nuts or a small piece of cheese, while higher in calories, provides additional benefits like protein and fiber.

Ultimately, the comparison isn't about declaring a winner but about understanding the different roles and nutritional values various foods offer in our diet. For more information on expanding healthy cooking oil choices, consult authoritative health resources, such as those provided by Harvard Health.

Conclusion

Many other oils, solid fats, and whole foods contain more calories than olive oil on a per-serving basis. The key takeaway is that not all fats are nutritionally equivalent, and while calorie counts are important for dietary management, they should be considered alongside the broader nutritional context. Fats like avocado oil and solid fats like ghee can be slightly more calorically dense per tablespoon, and whole foods such as nuts, seeds, and cheese often provide higher caloric density due to their combined macronutrient profile. Making mindful choices about portion sizes and prioritizing fats with a favorable nutritional makeup is essential for a balanced diet.

Frequently Asked Questions

Not significantly. Most cooking oils, including olive oil, contain around 120 calories per tablespoon because all fats provide approximately 9 calories per gram. However, some, like avocado oil, are slightly denser and can contain a few more calories per tablespoon.

No, a tablespoon of butter generally has fewer calories (about 100-102) compared to a tablespoon of olive oil (about 120). However, butter is much higher in saturated fat than olive oil.

Many common foods, especially those high in fat, can be more calorically dense per typical serving. Examples include a handful of nuts, a spoonful of nut butter, or a serving of hard cheese.

The slight variations in reported calories are often due to different measurement methods, brands, or rounding. Gram for gram, all fats are equal in calories, but the minor differences in density mean calorie counts per tablespoon can vary by a few calories.

No. Many high-calorie foods, like nuts and avocado, are also rich in nutrients like healthy fats, fiber, and protein. The key is moderation and considering the overall nutritional profile, not just the calories.

Liquid oils and solid fats are both high in calories because they are composed mostly of fat. However, calorie counts per serving size can vary based on density and water content. For instance, butter has some water content, making it slightly less calorically dense per tablespoon than pure oil.

The nutritional profile, including the type of fats (monounsaturated vs. saturated), is often more important for long-term health than minor calorie differences. For example, olive oil's high monounsaturated fat content makes it a heart-healthy choice regardless of its calorie count.