Olive oil is an essential ingredient for breakfast and other meals in the Middle East and Europe. Olive oil is characterized by its high nutritional value, as it contains many elements and compounds that are beneficial to the health of the body. [1]

Many people search for the amount of calories in olive oil, and this will be answered in the following article, which talks about the nutritional value of olive oil in detail.

Calories in olive oil

The amount of calories in is relatively large, as olive oil is a high-calorie food. The following shows the number of calories in different quantities of olive oil:

  • Calories in a teaspoon of olive oil: 39.8 calories.
  • Calories in a tablespoon of olive oil: 119 calories.
  • Calories in a cup of olive oil: 1910 calories.
  • Calories in 100 grams of olive oil: 884 calories. [1،2]

Table of nutritional value of olive oil

The following table shows the nutritional value of olive oil, according to data issued by the US Department of Agriculture: [1-4]

food item The proportion contained in 10 tablespoons (13.5 grams) of olive oil
carbohydrates 0 gr
protein 0 gr
13.5 gr
fiber 0 gr
sugars 0 gr

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Carbohydrates in olive oil

One of the common misconceptions among the general public is that the amount of calories in olive oil is high because it contains a large amount of carbohydrates. It is true that olive oil is a carb-free oil. [1،3]

Thus, olive oil does not contain any of the different types of carbohydrates, including sugars, fiber, and starch. [1،3]

proteins in olive oil

Some types of oils contain vegetable proteins, but olive oil is completely devoid of them, and it does not contain any of the essential and non-essential amino acids. [1،2]

fats in olive oil

The only source of calories in olive oil is fat, as olive oil contains a high percentage of fat. However, this does not make olive oil harmful to health, as most of the fats in olive oil are healthy fats. [1]

Below we mention the percentage of different types of fats in olive oil. A tablespoon of it contains:

  • 1.86 grams of saturated fat.
  • Which:
    • 9.86 grams of monounsaturated fat.
    • 1.42 grams of polyunsaturated fat. [2،4]

Vitamins in olive oil

What also makes the nutritional value of olive oil high is that it contains a number of vitamins, especially fat-soluble vitamins. A tablespoon of olive oil mainly contains:

  • : 1.9 mg.
  • Vitamin K (phylloquinone): 8.1 mcg. [1،4]

Minerals in olive oil

Olive oil also contains a number of minerals that are important for the health and functions of the body. These minerals are mentioned below, in addition to the percentage of what a tablespoon of olive oil contains:

  • Sodium: 0.27 mg.
  • Potassium: 0.135 mg.
  • Calcium: 0.135 mg.
  • Iron: 0.076 mg. [1،2،4]

Other nutrients in olive oil

It is not enough to mention the amount of healthy fats, vitamins, minerals, and calories in olive oil only when talking about its nutritional value, as it contains a number of other compounds that have a role in making it of great health benefit, and among these elements:

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Olive oil compared to other oils

Since the amount of calories is in olive oil, it is possible for some to replace it with other oils, including coconut oil, avocado oil, and grape seed oil. [3،5]

However, and surprisingly, the amount of calories in these oils is equal to the amount in olive oil, and they also contain the same amount of fat, and the difference between them can be the ratio of different types of fats, and the following table distributes them in one tablespoon of these oils: [3،5]

oil type Saturated fat Monounsaturated fats Polyunsaturated fats
olive oil 1.86 gr 9.86 gr 1.42 gr
Coconut Oil 13 gr 1 gr 0 gr
Avocado oil 1.6 gr 9.9 gr 1.9 gr
Grape seed oil 1.3 gr 2.2 gr 9.5 gr

BMI calculator

BMI less than 18.5 Less than normal weight
A body mass index greater than or equal to 18.5 and less than 25 within normal weight
A body mass index greater than or equal to 25 and less than 30 higher than normal weight
BMI greater than or equal to 30 and less than 35 Obesity first degree (moderate)
BMI greater than or equal to 35 and less than 40 Second degree obesity (medium)
A body mass index greater than or equal to 40 Third degree obesity (excessive)

Olive oil is high in calories, and it mainly consists of fats, most of which are healthy monounsaturated fats, and it is completely free of carbohydrates and proteins, and it also contains a good percentage of vitamin E and vitamin K, in addition to a number of minerals.