What Type of Oil Has the Least Amount of Calories?

January 2, 2026 •

3 min read

Across the board, virtually all common cooking oils, from olive to canola, contain approximately 120 calories per tablespoon, with only minor deviations. The reason for this consistency is that all oils are pure fat, providing 9 calories per gram—more than double the calories in protein or carbohydrates. This makes the question of what type of oil has the least amount of calories a bit misleading.

Quick Summary

All common cooking oils contain nearly identical calorie counts per tablespoon because they are pure fat. While some oils like coconut oil may have a few fewer calories, the difference is negligible. Focusing on the type of fat (saturated versus unsaturated) and portion control is more impactful for health than chasing minimal calorie variations. Cooking with sprays or non-stick pans is a more effective strategy for reducing overall caloric intake.

Key Points

All Oils Are Calorie-Dense: Nearly all common cooking oils contain approximately 120 calories per tablespoon, making the search for a significantly 'low-calorie' oil fruitless.
Minor Differences, Major Distinctions: While some oils, like coconut, may be a few calories less, the difference is negligible compared to the significant nutritional variation in their fat composition.
Focus on Fat Profile: The more important factor is the type of fat. Opt for oils high in heart-healthy unsaturated fats, like olive and avocado oil, over those high in saturated fats, like coconut oil.
Portion Control is Key: To effectively reduce caloric intake from oils, focus on measuring your servings or using spray oils to control the amount used.
Use Low-Calorie Substitutes: For certain cooking methods, like sautéing or baking, consider using liquid substitutes such as broth, vinegar, or applesauce to reduce calories without compromising moisture or flavor.
Cooking Method Matters: High-heat cooking can degrade some oils. Use oils with higher smoke points, like avocado or canola, for frying, and reserve delicate oils, like extra virgin olive oil, for low-heat cooking or dressings.

The Calorie Density of Cooking Oils

It's a common misconception that there is a significant difference in calorie count between various cooking oils. The reality is that all dietary fats, regardless of their source, contain roughly 9 calories per gram. Since cooking oils are 100% fat, they are all extremely calorie-dense. A standard tablespoon (about 14 grams) of almost any cooking oil, whether olive, canola, or avocado, will provide around 120 calories. This consistency means that a consumer's focus on minor calorie differences between oils is misguided; instead, attention should be placed on fat composition and overall usage.

For example, while coconut oil is sometimes touted as slightly lower in calories (around 117 calories per tablespoon), this difference is nutritionally insignificant when compared to olive oil at 119 calories. The far more important health distinction lies in the type of fat—coconut oil is rich in saturated fat, while olive oil is a source of heart-healthy monounsaturated fat. The American Heart Association advises limiting saturated fat intake, making the healthier choice clear despite the marginal calorie difference.

The Healthier Approach: Prioritizing Fat Profile and Portion Control

Since you cannot significantly reduce calories by choosing a different oil, a more effective strategy for health and weight management is to focus on the nutritional profile of the oil and control your serving sizes. Choosing oils rich in monounsaturated and polyunsaturated fats, like extra virgin olive oil and avocado oil, offers health benefits like reduced cholesterol and improved heart health. Portion control is another powerful tool; measuring your oil with a tablespoon instead of free-pouring can prevent accidentally adding double the intended calories.

Here are some healthy practices for cooking with oil:

Use non-stick cookware to minimize the need for added oil.
Consider cooking with a spray oil, which disperses a small amount evenly, significantly reducing calorie input.
Sauté with water or broth instead of oil for dishes that don't rely on the oil's flavor.
Reserve oils with a low smoke point, like flaxseed or walnut oil, for cold uses such as salad dressings, to preserve their beneficial nutrients.

Comparing Popular Cooking Oils


Oil	Calories per Tbsp (approx.)	Primary Fat Type	Best For	Saturated Fat per Tbsp (approx.)
Extra Virgin Olive Oil	119	Monounsaturated	Drizzling, low to medium heat sautéing	2 g
Avocado Oil	124	Monounsaturated	High-heat cooking, frying, roasting	1.5 g
Canola Oil	124	Monounsaturated, Polyunsaturated	All-purpose cooking, baking	1 g
Grapeseed Oil	120	Polyunsaturated	High-heat cooking	1 g
Sesame Oil	120	Monounsaturated, Polyunsaturated	Moderate-heat cooking, flavor enhancer	1.9 g
Coconut Oil (Virgin)	117	Saturated	Moderate heat baking and sautéing	12 g

Beyond the Bottle: Low-Calorie Alternatives

When the flavor or function of oil isn't crucial, several low-calorie substitutes can be used in your cooking. For sautéing vegetables, a splash of chicken or vegetable stock can achieve a similar softening effect without the added fat. For baking, unsweetened applesauce can replace oil to add moisture, reducing calories while retaining a desirable texture. In marinades and dressings, vinegars such as balsamic or apple cider offer powerful flavor with minimal calories, ranging from 2 to 14 calories per tablespoon. These options demonstrate that reducing calorie intake from oil is possible through alternative ingredients and cooking methods.

Conclusion: Making Informed Choices Beyond the Calorie Count

Ultimately, the quest to find which oil has the least amount of calories is a dead end, as the calorie counts across the board are effectively identical. A focus on calorie reduction should instead be placed on mindful consumption, portion control, and healthier cooking techniques. By choosing oils rich in unsaturated fats, such as olive and avocado oil, and using them strategically, you can maximize nutritional benefits. Incorporating low-calorie liquid substitutes for certain cooking tasks is another powerful way to manage your caloric intake effectively. This approach ensures that you are making truly healthy and sustainable dietary choices that benefit your overall well-being, rather than getting sidetracked by negligible calorie differences.

Expert-recommended practices for incorporating healthy oils into your diet involve more than just counting calories; it requires a nuanced understanding of their nutritional profile and how they interact with different cooking methods.

Frequently Asked Questions

No, there is no cooking oil that is significantly low in calories. All cooking oils are pure fat, containing approximately 120 calories per tablespoon, and variations between types are nutritionally insignificant.

No, olive oil does not have significantly fewer calories. While it may contain 119 calories per tablespoon compared to some others at 124, this is a negligible difference. The benefit of olive oil is its higher content of healthy monounsaturated fats.

The most effective way is through portion control. Measure your oil, use non-stick cookware, switch to a cooking spray, or sauté with low-calorie liquids like broth or water instead of oil.

For most people, olive oil is healthier despite similar calorie counts. While coconut oil is technically a few calories lower, it is very high in saturated fat, while olive oil is rich in heart-healthy unsaturated fats.

Yes, cooking oil sprays are an excellent way to reduce calorie intake. They deliver a thin, even layer of oil, allowing you to use a fraction of the amount you would by pouring from a bottle.

The 'light' label refers to the oil's lighter color and more neutral flavor, not a lower calorie count. Both 'light' and extra virgin olive oil contain virtually the same number of calories per tablespoon, with the key difference being processing and nutrient content.

Yes. For adding moisture in baked goods like muffins or brownies, you can use unsweetened applesauce as a low-calorie alternative to oil.