Which oil has the highest amount of calories?

November 29, 2025 •

3 min read

While fats are the most calorie-dense macronutrient, with 9 calories per gram, the most common cooking oils have a remarkably similar calorie count per tablespoon. This article explores the nuanced truth behind the question, 'Which oil has the highest amount of calories?' and helps you understand the bigger picture beyond just the numbers.

Quick Summary

This guide debunks the myth that some cooking oils are significantly higher in calories than others. It explains that all pure oils are concentrated fats, giving them a high but comparable caloric density per serving. The article provides a comparative table of popular oils and discusses why the type of fat and overall fat intake are more important than minor calorie differences.

Key Points

Caloric Uniformity: All pure oils have a similar calorie count because they are 100% fat, and fat provides 9 calories per gram.
Negligible Differences: The minor caloric variations between different oils (e.g., olive, coconut, canola) are statistically insignificant for most people.
Fat Type Matters More: The most important nutritional difference between oils is their fatty acid composition (saturated vs. unsaturated), not their total calories.
Heart-Healthy Fats: Oils high in monounsaturated and polyunsaturated fats, like olive and avocado oil, are generally considered healthier options.
Control Your Portions: Because all oils are calorie-dense, using a measuring spoon or cooking spray is the most effective way to manage calorie intake from oil.
Prioritize Nutritional Value: Focus on the health benefits of an oil's fat profile rather than obsessing over minimal calorie differences.

The Caloric Consistency of All Pure Oils

Contrary to popular belief, there isn't one specific oil that has the highest amount of calories by a significant margin. For example, popular cooking oils like olive, coconut, canola, and vegetable oil all contain approximately 120-135 calories per tablespoon. The reason for this is simple science: all pure oils are composed of 100% fat. Since all fats contain roughly 9 calories per gram, all pure oils will have a very similar caloric density by weight or volume.

Minor differences in calorie counts, often only a few calories per tablespoon, can be attributed to slight variations in density or moisture content. For instance, a very small amount of water or other non-fat compounds in a product can slightly alter the total calories per gram, but these variations are negligible in the context of cooking and nutrition. Animal fats like lard or tallow might have slightly higher caloric content on a per-gram basis due to a different fat profile but are still very close to vegetable oils in caloric density.

The Role of Fat Composition

While the calorie count is relatively consistent across pure oils, their nutritional profiles are not. The real difference lies in the types of fat each oil contains: saturated, monounsaturated, and polyunsaturated fats. This distinction is far more important for your health than the small calorie differences.

Saturated Fats: Found in high concentrations in oils like coconut and palm oil, these fats are solid at room temperature and have been linked to an increase in "bad" cholesterol (LDL).
Monounsaturated Fats: These are liquid at room temperature and are considered heart-healthy. Olive oil and avocado oil are excellent sources of monounsaturated fats.
Polyunsaturated Fats: Also liquid at room temperature, these include essential fatty acids like omega-3s and omega-6s. Many vegetable and seed oils are rich in polyunsaturated fats.

When choosing an oil, focusing on its fat profile is more beneficial than scrutinizing its exact calorie count. The quality and type of fat can have a much more significant impact on your overall health than a few extra calories.

Caloric Comparison of Common Cooking Oils

To illustrate the consistency, here is a comparison table of several common cooking oils, showing their calorie count and fat profile per tablespoon. All values are approximate and may vary slightly by brand or refinement process.


Oil Type	Calories (per 1 tbsp)	Predominant Fat Type(s)	Notes
Olive Oil	~119-126 kcal	Monounsaturated	Rich in antioxidants; a staple of the Mediterranean diet.
Coconut Oil	~117-125 kcal	Saturated	High saturated fat content; distinct flavor.
Canola Oil	~124-126 kcal	Monounsaturated and Polyunsaturated	Versatile and neutral-flavored.
Avocado Oil	~124 kcal	Monounsaturated	High smoke point, making it suitable for high-heat cooking.
Vegetable Oil	~120-126 kcal	Polyunsaturated	Often a blend of different oils; neutral flavor.
Flaxseed Oil	~135 kcal	Polyunsaturated (Omega-3)	Excellent source of alpha-linolenic acid (ALA); not suitable for high-heat cooking.

Calorie Management and Oil Usage

Because oils are so calorie-dense, portion control is key, especially if you are managing your weight. Even a small amount adds a substantial number of calories to a meal. Health experts and dietitians often recommend mindful usage rather than worrying about minor calorie differences between oils.

Practical strategies for managing oil calories:

Measure your oil: Instead of pouring directly from the bottle, use a measuring spoon to control your portions accurately.
Use cooking spray: For low-fat cooking methods, an oil spray can provide a very thin, even coating with a fraction of the calories.
Opt for non-stick cookware: High-quality non-stick pans can significantly reduce or eliminate the need for oil in some dishes.
Sauté with liquids: Use a small amount of broth, water, or wine to sauté vegetables instead of oil.

Conclusion: Focus on Fat Quality Over Calorie Count

Ultimately, the question of which oil has the highest amount of calories leads to a surprising and consistent answer: most pure oils have a very similar calorie count, hovering around 120-135 calories per tablespoon. The small caloric differences are negligible compared to the significant nutritional differences. For a healthy diet, the focus should shift from which oil is the most caloric to which oil provides the most beneficial type of fat. Heart-healthy options like olive and avocado oil, rich in monounsaturated fats, are often recommended for their overall nutritional benefits rather than their minor calorie variations. Portion control remains the most effective strategy for managing the calories from any oil in your diet.

Visit the American Heart Association for more information on dietary fats.

Frequently Asked Questions

While the exact calorie count can vary by a few calories per tablespoon due to density, all pure oils have a very similar amount of calories because they are 100% fat. For example, coconut and olive oil have almost identical calorie counts per tablespoon.

No, 'light' oil is not lower in calories. The term 'light' refers to a more refined oil with a lighter color and more neutral flavor, not a reduction in calorie content.

The best way to reduce calories from oil is through portion control. Instead of free-pouring, measure your oil with a spoon, use a cooking spray, or opt for non-stick cookware.

The type of fat is far more important for overall health than the minor calorie differences between oils. Focusing on heart-healthy unsaturated fats, like those in olive or avocado oil, is a better strategy than seeking out a slightly lower-calorie option.

Animal fats like lard are also very high in calories, similar to plant-based oils, because they are also concentrated fat sources. The primary difference is the ratio of saturated to unsaturated fats.

Slight variations can occur due to different measurement methods (by weight vs. volume), brand-specific formulations, and minor differences in the oil's density.

Calorie density measures the number of calories per unit of weight. Oils are very calorie-dense because fat provides 9 calories per gram, more than double the caloric density of protein and carbohydrates, which provide 4 calories per gram.