Olive Oil Nutrition Facts: Calories, Vitamins & Minerals
Olive Oil nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: tablespoon, 14 g |
|---|---|---|
| Calories | 884 kcal | 124 kcal |
| Energy (kilojoules) | 3,699 kJ | 518 kJ |
| Protein | 0 g | 0 g |
| Fat | 100 g | 14 g |
| incl. saturated | 14 g | 2 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0 g | 0 g |
| Omega-3 (ALA) | 760 mg | 106 mg |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
884 kcal (3,699 kJ) per 100 g · P/F/C 0/100/0 g
Serving (tablespoon, 14 g) — 124 kcal (518 kJ) · Nutri-Score B
Per 100 g: sugar: low saturated fat: high salt: low fiber: low
Is olive oil healthy?
Yes, with an eye on the portion. On its nutrient profile, olive oil gets grade B on the open 2023 Nutri-Score algorithm.
For
- Mostly unsaturated fat: saturated fat is 14% of the fat — 2 g per serving.
Against
- Calorie-dense: 884 kcal per 100 g — a serving (tablespoon, 14 g) is 124 kcal.
A typical serving (tablespoon, 14 g) has 124 kcal, 0 g protein, 14 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
For oils, nuts and seeds Nutri-Score uses its own table: instead of calories it weighs the share of saturated fat in the fat, plus sugar and salt, against protein and fiber. Calories don't count against them, which is why calorie density is listed as a separate reason.
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Olive oil is mostly monounsaturated fat, and extra virgin oil contains polyphenols. Calories are like any oil — about 120 in a US tablespoon (13.5 g).
protein 0%fat 100%carbs 0%
Vitamins and minerals in olive oil
Per 100 g, the standouts are vitamin E — 14 mg, 96% of the Daily Value; vitamin K — 60 mcg, 50% of the Daily Value.
| Nutrient | Per 100 g | Serving: tablespoon, 14 g | % DV |
|---|---|---|---|
| Vitamin E | 14 mg | 2 mg | 13% |
| Vitamin K | 60 mcg | 8.4 mcg | 7% |
| Iron | 0.56 mg | 0.08 mg | 0% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Oil, olive, salad or cooking” (FDC ID 171413, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Olive Oil calories by weight, 5–50 g
15 g of olive oil has 133 calories and 20 g has 177. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 5 g | 44 | 0 / 5 / 0 |
| 10 g | 88 | 0 / 10 / 0 |
| 14 g — typical serving | 124 | 0 / 14 / 0 |
| 15 g | 133 | 0 / 15 / 0 |
| 20 g | 177 | 0 / 20 / 0 |
| 30 g | 265 | 0 / 30 / 0 |
| 50 g | 442 | 0 / 50 / 0 |
Free to reuse with a link to the source, CC BY 4.0
Calories in olive oil by spoon and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 teaspoon (4.5 g) | 40 | 0 / 4.5 / 0 |
| 1 tablespoon (13.6 g) | 120 | 0 / 14 / 0 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Olive Oil: more nutrition highlights
Plant omega-3 (ALA) comes to about 0.8 g per 100 g.
How much movement is one serving?
A serving (tablespoon, 14 g) is 124 kcal — roughly 40 min of easy walking or 16 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for olive oil
Olive oil has a lot of saturated fat (14 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Olive Oil vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Ketchup | 101 | 1.2 / 0.2 / 23 |
| Cinnamon | 247 | 4 / 1.2 / 81 |
| Mayonnaise | 627 | 1 / 67 / 2.6 |
| Olive Oil | 884 | 0 / 100 / 0 |
Olive Oil: head-to-head comparisons
FAQ
How many calories are in 100 g of olive oil?
100 g of olive oil has 884 calories, with 0 g protein, 100 g fat and 0 g carbohydrates.
How many calories are in a serving of olive oil?
A serving (tablespoon, 14 g) has 124 calories: 0 g protein, 14 g fat and 0 g carbs.
What are the macros of olive oil?
Per 100 g: 0 g protein, 0 g carbs and 100 g fat. By calories that's about 0% protein, 0% carbs and 100% fat.
How long do you have to walk to burn a serving of olive oil?
About 40 min of easy walking or 16 min of cycling for a 70 kg (154 lb) person — that's the 124 calories in a serving (tablespoon, 14 g).
What vitamins and minerals are in olive oil?
Per 100 g, olive oil is richest in vitamin E (14 mg, 96% DV), vitamin K (60 mcg, 50% DV) — from USDA FoodData Central record 171413.
How many calories are in a tablespoon of olive oil?
A level US tablespoon (14.8 ml, about 13.6 g) has 120 calories; a teaspoon (4.9 ml, 4.5 g) has 40.
How much fiber is in olive oil?
Practically none: 0 g per 100 g. For fiber, look to vegetables, beans, whole grains and nuts.