Which oil is highest in calories? An in-depth comparison

November 5, 2025 •

4 min read

While most common cooking oils contain around 120 calories per tablespoon, the perceived calorie density can vary, with certain oils sometimes cited as slightly higher. However, the real takeaway is that since oils are composed almost entirely of fat, they are among the most calorie-dense foods available.

Quick Summary

This article explores which oils contain the highest calorie counts per serving, analyzing common cooking oils like macadamia, avocado, and olive oil. It compares their nutritional profiles, discusses how to incorporate them into your diet, and addresses the common misconception that caloric differences are significant.

Key Points

Uniform Calorie Density: All oils are pure fats, containing approximately 9 calories per gram, meaning their caloric density is virtually identical per unit of weight.
Per-Tablespoon Similarities: Most common cooking oils, such as olive, avocado, and canola, contain around 120-124 calories per tablespoon.
Focus on Fat Profile: Instead of seeking the 'highest calorie' oil, it's more beneficial to consider the fat composition (saturated, monounsaturated, polyunsaturated) for heart health and other nutritional goals.
Macadamia and Avocado Oil: These oils are frequently mentioned in high-calorie discussions due to their nutrient density and are comparable to other oils in caloric content.
Calorie Management: Due to their density, portion control is crucial for all oils to manage daily caloric intake effectively, regardless of the type chosen.
Nutrient-Rich Oils: While all oils are high in calories, some, like flaxseed or olive oil, offer valuable additional nutrients like omega-3s and antioxidants.
Culinary Applications: The best oil choice depends on its intended use, especially regarding its smoke point for cooking methods like high-heat frying versus low-heat finishing.

Understanding the Calorie Density of Cooking Oils

At approximately 9 calories per gram, fat is the most energy-dense macronutrient, containing more than double the calories of carbohydrates or protein. Since cooking oils are essentially pure fat, they are all inherently high in calories on a gram-for-gram basis, typically providing around 120 calories per tablespoon. The perception that some oils are significantly 'higher' in calories than others is largely a misconception driven by minor fluctuations in density and serving size reporting rather than a major nutritional difference. The important distinction for most consumers lies in the oil's fatty acid composition, flavor, and smoke point, rather than a marginal caloric difference.

The Role of Fatty Acid Composition

All fats and oils are mixtures of saturated, monounsaturated, and polyunsaturated fatty acids. While the total calorie count remains relatively consistent across many common oils, their health impact is dictated by this fatty acid profile.

Monounsaturated Fats (MUFAs): Oils high in MUFAs, such as olive and avocado oil, are associated with heart health and lowering LDL ('bad') cholesterol.
Polyunsaturated Fats (PUFAs): These include essential fatty acids like omega-3s and omega-6s, found in oils like soybean and walnut oil.
Saturated Fats: Found in higher concentrations in coconut oil, saturated fats can raise cholesterol levels and should be consumed in moderation.

A Closer Look at High-Calorie Oils

While many oils hover around the 120-124 calories per tablespoon mark, some are often perceived as slightly higher due to their fatty acid structure or common brand reporting. Here is an overview of some frequently discussed high-calorie options:

Macadamia Nut Oil: Often lauded for its high monounsaturated fat content, macadamia oil has a rich, buttery flavor and a relatively high smoke point. Its calorie count per tablespoon is comparable to other oils, but its premium status often highlights its nutritional density. It is also a good source of omega-7 fatty acids.
Avocado Oil: With approximately 124 calories per tablespoon, avocado oil is another high-calorie choice known for its high smoke point and neutral flavor, making it versatile for high-heat cooking. It is also packed with monounsaturated fats and vitamin E.
Coconut Oil: At around 121 calories per tablespoon, coconut oil is unique due to its high saturated fat content. Its distinct flavor makes it a flavorful, though calorically dense, option for specific dishes. The health implications of its saturated fat content are a subject of ongoing debate among nutrition experts.

How to Manage High-Calorie Oils in Your Diet

For most people, the minor calorie difference between oils is less important than how they are used. A Registered Dietitian will often emphasize quality over quantity, meaning it's more beneficial to use a high-quality oil for flavor and health benefits rather than worrying about a few calories.

Portion Control is Key: Since even the healthiest oils are calorie-dense, using them in moderation is essential for managing overall calorie intake. One tablespoon is often all that is needed.
Choose the Right Oil for the Task: Select oils with high smoke points, like avocado or high-oleic sunflower oil, for high-heat cooking to prevent oxidation and nutrient loss. Use extra virgin olive oil for dressings and finishing dishes to preserve its delicate flavor and antioxidants.
Enhance Nutrient Absorption: Incorporating oils, particularly healthy ones, can help your body absorb fat-soluble vitamins (A, D, E, and K) from other foods in your meal.

Caloric Comparison of Common Cooking Oils


Oil Type	Calories per Tbsp	Primary Fat Type	Best For	Smoke Point	Notes
Avocado Oil	~124	Monounsaturated	High-heat cooking, frying	High (~520°F)	Neutral flavor, rich in vitamin E.
Olive Oil	~120	Monounsaturated	Sautéing, dressings, finishing	Moderate (~405°F)	Rich in antioxidants, heart-healthy.
Coconut Oil	~121	Saturated	Specific flavor applications	Moderate (~350°F virgin)	High in saturated fat, distinct coconut flavor.
Canola Oil	~124	Mono/Polyunsaturated	All-purpose cooking, baking	High (~400°F)	Neutral flavor, often refined.
Macadamia Nut Oil	~120	Monounsaturated	Sautéing, low-heat cooking	Moderate (~410°F)	Buttery flavor, premium oil.
Flaxseed Oil	~120	Polyunsaturated (Omega-3)	Low-heat/no-heat use	Low (~225°F)	Excellent omega-3 source, not for cooking.

How to Choose Your Oil Based on Needs

When considering oil, don't focus solely on calories, but rather your culinary goal and nutritional objectives.

For High-Heat Cooking: Look for oils with a high smoke point to prevent harmful oxidation. Avocado oil and high-oleic sunflower oil are excellent choices.
For Flavor and Health Benefits: Extra-virgin olive oil is a stellar choice for its antioxidants and heart-healthy properties, especially when not subjected to high heat.
For Targeted Nutrients: If you want to increase omega-3 intake, consider using flaxseed oil in low-heat applications like dressings or smoothies.
For Weight Gain: Since all oils are calorie-dense, any oil can be used to boost caloric intake for those needing to gain weight. The Geriatric Dietitian recommends adding extra drizzles to meals to increase calories without adding significant volume.

Conclusion

In conclusion, while various sources may quote slightly different calorie counts for different oils, the fundamental truth is that all pure oils are incredibly calorie-dense due to their fat content, providing roughly 120 calories per tablespoon. There is no single cooking oil that is demonstrably "highest" in calories; the caloric density is uniform across the board. The most meaningful differences between oils relate to their fatty acid composition, flavor, and smoke point. For heart health, moderation and choosing oils rich in monounsaturated and polyunsaturated fats, like olive or avocado oil, is more impactful than searching for the absolute highest calorie option. Always prioritize quality and use in appropriate proportions to reap the benefits of healthy fats while managing your total caloric intake effectively.

Choosing and Using Cooking Oils - Cleveland Clinic Health Essentials provides practical advice on oil selection for different uses.

Frequently Asked Questions

No, all pure fats, including cooking oils, have a nearly identical caloric density of about 9 calories per gram. The minor differences reported on nutrition labels (e.g., 120 vs. 124 calories per tablespoon) are negligible and mostly due to rounding or slight variations in density.

Because all oils are calorie-dense, any cooking oil can be effective for adding calories without much volume. Healthline suggests incorporating extra virgin olive oil, walnut oil, or avocado oil into meals to boost intake while providing beneficial fats.

No, the calorie content of the oil itself does not change with cooking. However, cooking at too high a temperature can cause the oil to break down and oxidize, potentially creating harmful compounds. This is why using an oil with an appropriate smoke point is important.

High caloric density does not inherently mean an oil is unhealthy. The healthfulness of an oil depends on its fatty acid profile and overall diet. For example, monounsaturated fat-rich olive and avocado oils are calorie-dense but heart-healthy, while coconut oil is high in saturated fat and should be limited.

According to the USDA, a tablespoon of extra virgin olive oil contains approximately 120 calories. Like other oils, it is rich in monounsaturated fats and antioxidants.

No, avocado and olive oil have a very similar calorie count, with both containing about 120-124 calories per tablespoon. The choice between them should be based on factors like flavor and smoke point, not caloric difference.

Both coconut and olive oil are highly calorie-dense, with approximately 121 and 120 calories per tablespoon, respectively. The primary difference lies in their fat composition, with coconut oil being higher in saturated fat.