What Oil Is Best for Calories? Understanding Your High-Energy Fat Options

January 11, 2026 •

3 min read

Did you know that all fats, including cooking oils, provide the same dense caloric content of 9 calories per gram? This means that when evaluating what oil is best for calories, the nutritional profile is often more important than the marginal caloric differences between oil types.

Quick Summary

Explore why most cooking oils offer nearly identical calorie counts per tablespoon. Learn how to choose the most nutritionally beneficial options for your diet, focusing on fat type rather than minor caloric differences.

Key Points

Calorie Consistency: All common cooking oils contain a very similar number of calories per tablespoon, typically around 120-135 kcal.
Fat Type is Key: The health benefits of an oil depend on its fat composition, not minor calorie differences.
Heart-Healthy Options: Oils rich in monounsaturated fats, like olive and avocado oil, are recommended for adding nutritious calories.
Saturated Fat Caution: Tropical oils like coconut oil are high in saturated fat and should be used more sparingly.
Strategic Use: For healthy weight gain, focus on adding moderate amounts of healthy oils to meals, not consuming large, unmeasured portions.
Consider Smoke Point: Match the oil to your cooking method; avocado oil is great for high heat, while olive oil is better for low-heat cooking or dressings.

The Calorie Consistency of Cooking Oils

It's a common misconception that some cooking oils are significantly more calorie-dense than others. In reality, nearly all liquid cooking oils—including olive, canola, avocado, and sunflower—contain approximately 120 to 135 calories per tablespoon. This is because oil is a pure fat source, and fat is the most calorie-dense macronutrient, providing 9 calories per gram compared to the 4 calories per gram found in protein and carbohydrates. The small variations in calorie count are negligible from a dietary perspective.

Why Type of Fat Matters More Than Calorie Count

Since the caloric difference between oils is minimal, the more important consideration is the type of fat each oil contains. The fat composition directly impacts its health benefits and how your body uses that energy.

Monounsaturated and Polyunsaturated Fats: These are considered "healthy fats." Oils rich in these, like extra virgin olive oil and avocado oil, have been linked to improved heart health, lower LDL ("bad") cholesterol, and antioxidant benefits.
Saturated Fats: Found in higher concentrations in tropical oils like coconut and palm oil, and also in solid animal fats like butter and ghee. While still a source of calories, high intake of saturated fat is not recommended for heart health.

Comparison of Common Cooking Oils

To help illustrate the differences beyond simple calories, here is a comparison table of several popular cooking oils, based on a one-tablespoon serving.


Oil Type	Approx. Calories per Tbsp	Saturated Fat (g)	Monounsaturated Fat (g)	Polyunsaturated Fat (g)
Olive Oil	120	2.17	9.58	1.33
Coconut Oil	125	11.6	0.88	0.24
Canola Oil	126	0.93	8.76	3.54
Avocado Oil	124	1.6	10	1.5
Sunflower Oil	124	1.4	3.6	8.9

Choosing the Right Oil for Your Goals

For Healthy Weight Gain

If your goal is to add calories to your diet for healthy weight gain, focusing on nutrient-dense oils is key. A tablespoon of olive or avocado oil can add a significant calorie boost with beneficial monounsaturated fats. You can incorporate them easily into your meals:

Drizzle generously over salads and cooked vegetables.
Blend into high-calorie smoothies for extra energy.
Add to sauces, dips, and dressings.

For General Health and Cooking

For everyday cooking, variety is best. Since different oils have different smoke points, having a few options on hand is beneficial.

High-Heat Cooking (Frying, Sautéing): Oils with high smoke points like avocado, canola, or refined sunflower oil are ideal.
Low-Heat Cooking and Finishing (Dressings, Drizzling): Extra virgin olive oil is perfect for its robust flavor and antioxidant content.

Incorporating Healthy Oils for Calorie Density

Instead of searching for a magical high-calorie oil, focus on using healthy oils strategically to increase your intake. A few simple tricks can make a big difference:

Measure your oil: Eyeballing can lead to adding far more calories than intended. Use a measuring spoon to control your portion.
Make your own oil spray: Purchase a reusable spray bottle and fill it with your favorite healthy oil. This helps you coat pans with less oil, which is useful for both weight gain (adding small controlled portions) and weight loss (reducing overall intake).
Don't forget nuts and seeds: While not a liquid oil, incorporating whole nuts and seeds or their butters adds healthy fats and fiber to your diet for a significant calorie boost.

Conclusion

When asking "What oil is best for calories?", the answer isn't a single oil but rather an understanding that almost all cooking oils are fundamentally high in calories. The real nutritional benefit lies in the type of fat. For a healthy diet or for healthy weight gain, focusing on options rich in monounsaturated and polyunsaturated fats, such as olive and avocado oil, provides the most nutritional value for your calorie investment. Remember to moderate intake and consider the appropriate oil for your cooking method. The goal is not just to add calories, but to add nutritious, energy-dense calories that support your overall health. The American Heart Association has excellent resources on choosing healthy fats for your diet.

Frequently Asked Questions

There is no single oil that is definitively highest in calories by a significant margin. All pure cooking oils, being 100% fat, have roughly the same caloric density, hovering between 120-135 calories per tablespoon.

While a source of calories, coconut oil is very high in saturated fat, and major health organizations recommend limiting its intake. For most people, oils rich in unsaturated fats like olive or avocado are a healthier option.

To add calories for weight gain, focus on incorporating healthy oils like extra virgin olive oil or avocado oil into your meals. Drizzle them over salads, vegetables, or pasta, or add them to smoothies.

No, "light" olive oil refers to its lighter color and more neutral flavor due to being more refined, not a lower calorie count. It contains virtually the same number of calories per serving as other oils.

To accurately control your calorie intake from oil, use a measuring spoon instead of eyeballing. This prevents over-pouring, which can double your intended caloric addition.

Per tablespoon, solid fats like butter and ghee generally have slightly fewer calories than pure liquid oils because they also contain water and other non-fat components. However, they are also higher in saturated fat.

For high-heat cooking, the best choice is an oil with a high smoke point. Avocado oil is a good option as it has a high smoke point and is rich in healthy monounsaturated fats.