Olive Oil: Calories, Nutrition & Healthier Swaps
884 kcal per 100 g · Nutri-Score E
sugar: low saturated fat: high salt: low fiber: low
Olive oil is mostly monounsaturated fat, and extra virgin oil contains polyphenols. Calories are like any oil — around 120 per tablespoon.
Olive Oil nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: spoon, 10 g |
|---|---|---|
| Calories | 884 kcal | 88 kcal |
| Protein | 0 g | 0 g |
| Fat | 100 g | 10 g |
| incl. saturated | 14 g | 1.4 g |
| Carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Salt | 0 g | 0 g |
| Omega-3 (ALA) | 760 mg | 76 mg |
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.
Olive Oil: what's in it
Plant omega-3 (ALA) comes to about 0.8 g per 100 g.
On the open Nutri-Score algorithm, olive oil gets an E: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- High in saturated fat: 14 g per 100 g, against a daily reference of about 20 g.
- It's calorie-dense — 884 kcal per 100 g — so portion size matters most.
How much movement is one serving?
One serving (spoon, 10 g) is 88 kcal — roughly 29 min of easy walking or 11 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.
Healthier swaps for Olive Oil
There's no same-category swap that is clearly better at the same calories. The simplest move is a smaller serving with vegetables on the side.