One tablespoon of extra virgin olive oil (approximately 13.5g) contains 119 calories, 13.5g of fat, and zero carbohydrates or protein. For a complete overview, see our Olive Oil Diet & Nutrition: Keto, Fasting & Daily Use guide.For a complete overview, see our Extra Virgin Olive Oil guide.The significance of these numbers depends entirely on the type of fat — and olive oil's fat composition is its nutritional differentiating factor. The majority of olive oil's fatty acids are monounsaturated (oleic acid), the same fat type associated with cardiovascular benefit in the Mediterranean diet.1 3
This guide covers what exactly is in a tablespoon of olive oil, how it compares to other cooking fats, and why the fat type matters more than the calorie count.
The USDA FoodData Central provides the authoritative nutrition breakdown for olive oil:1 5
| Nutrient | Amount per 1 tbsp (13.5g) | % Daily Value |
|---|---|---|
| Calories | 119 kcal | ~6% |
| Total Fat | 13.5g | 17% |
| Saturated Fat | 1.9g | 9% |
| Monounsaturated Fat | 9.8g | — |
| Polyunsaturated Fat | 1.4g | — |
| Vitamin E | 1.9mg (13% DV) | 13% |
| Vitamin K | 8.1mcg | 11% |
| Cholesterol | 0mg | 0% |
| Carbohydrates | 0g | 0% |
| Protein | 0g | 0% |
The Critical number is not total fat but monounsaturated fat — 9.8g per tablespoon, representing approximately 73% of the total fat content. This is the oleic acid that defines olive oil's nutritional identity.
Olive oil's nutritional value is driven by its fatty acid profile — specifically the proportion of monounsaturated (MUFA), polyunsaturated (PUFA), and saturated fats. Different fat types have fundamentally different effects on blood lipids and cardiovascular risk:1 4
Fatty acid composition of olive oil:1 5
- Oleic acid (MUFA): 73–83% — the dominant fatty acid; stable, heart-healthy
- Linoleic acid (PUFA): 3.5–21% — omega-6; the most fragile fatty acid
- Palmitic acid (saturated): 7.5–20% — the primary saturated fat in olive oil
- Stearic acid (saturated): 0.5–3.5% — metabolically neutral saturated fat
- Alpha-linolenic acid (PUFA/omega-3): 0–1% — trace omega-3
Why MUFA is the beneficial component: Oleic acid (omega-9) is monounsaturated — it has one double bond in its carbon chain. This makes it more oxidation-stable than polyunsaturated fats (which have 2–6 double bonds) and less cholesterol-raising than saturated fats. Diets high in MUFA reduce LDL cholesterol, reduce triglycerides, and improve endothelial function. The PREDIMED trial, which documented a 30% reduction in cardiovascular events in Mediterranean diet participants, was conducted with olive oil as the primary fat source.3 4
How does olive oil's nutrition profile compare to other common cooking fats?1 5
| Fat | Calories/tbsp | Saturated Fat | MUFA | PUFA | Smoke Point |
|---|---|---|---|---|---|
| Olive Oil | 119 | 1.9g (9%) | 9.8g (73%) | 1.4g | 190–215°C |
| Coconut Oil | 121 | 11.8g (82%) | 0.8g | 0.2g | 175°C |
| Butter | 102 | 7.2g (63%) | 2.8g | 0.4g | 150°C |
| Canola Oil | 124 | 1.0g (7%) | 6.2g | 4.2g | 230°C |
| Sunflower Oil | 120 | 1.4g (10%) | 2.7g | 7.5g | 225°C |
| Soybean Oil | 120 | 2.0g (14%) | 3.2g | 6.6g | 230°C |
The key distinction: Olive oil has the highest proportion of MUFA of any commonly used cooking fat — 73–83%, compared to 63% for butter and 50–60% for canola. Coconut oil is 82% saturated fat (the cholesterol-raising kind). Seed oils (canola, sunflower, soybean) have higher PUFA content, which is more oxidation-prone at cooking temperatures and has a different cardiovascular profile. The olive oil vs vegetable oil article covers this comparison in detail.
The nutrition facts label for olive oil does not show polyphenol content — yet this is arguably the most important nutritional component of extra virgin olive oil. Polyphenols are bioactive compounds that do not appear on standard nutrition labels because they are present in concentrations too low to register as macros or micros — but they are measurable in mg/kg (parts per million).3 4
The EFSA health claim for olive oil is specifically about polyphenol content: ≥ 250 mg/kg hydroxytyrosol derivatives. High-polyphenol EVOO tests at 400–800+ mg/kg. In a 20g serving of olive oil (approximately 1.5 tablespoons), a 500 mg/kg polyphenol oil delivers approximately 10mg of polyphenols — the amount shown in studies to have biological activity. The olive oil polyphenols article covers this in detail.
The PREDIMED trial used approximately 50–60g of olive oil per day (about 4 tablespoons) as the intervention in the Mediterranean diet group — and showed a 30% reduction in cardiovascular events over 5 years. This is the evidence base for the "4 tablespoons a day" recommendation often cited for olive oil consumption.3 4
Practical daily amounts:
- Minimum for health benefit: 1–2 tablespoons/day of EVOO with ≥ 250 mg/kg polyphenols
- PREDIMED-equivalent: 3–4 tablespoons/day of EVOO
- Maximum recommended: 5–6 tablespoons/day (~600–700 calories from oil alone)
The how much olive oil per day article covers the evidence base for optimal daily consumption in more detail.
One tablespoon of olive oil contains approximately 119 calories, all from fat — olive oil contains zero carbohydrates and zero protein. The caloric density is identical to other cooking fats (butter: 102 kcal, coconut oil: 121 kcal, canola oil: 124 kcal per tablespoon). What differs is the fat type: olive oil is 73–83% monounsaturated fat, while coconut oil is 82% saturated fat and most seed oils are 50–70% polyunsaturated fat. For calorie-controlled diets, olive oil's advantage is not in calorie reduction but in fat quality — the MUFA content supports cardiovascular health in ways that saturated and polyunsaturated fats do not.1 5
No — olive oil is low in saturated fat relative to its total fat content. Saturated fat accounts for approximately 14% of olive oil's fatty acids (1.9g out of 13.5g total fat per tablespoon), compared to 82% in coconut oil, 63% in butter, and 50–60% in most seed oils. The primary fat in olive oil is monounsaturated oleic acid (73–83%), which does not raise LDL cholesterol the way saturated fats do. The WHO and American Heart Association recommend limiting saturated fat to less than 10% of daily calories; olive oil easily meets this guideline. The health concerns about saturated fat relate primarily to tropical oils (coconut, palm) and animal fats, not olive oil.1 3
Yes — for the combination of cooking performance and health benefit, olive oil (specifically EVOO) is the best all-purpose cooking oil available. The comparison depends on the frame of reference: for cardiovascular health and fat quality, olive oil is superior to coconut oil (82% saturated fat) and seed oils with high PUFA content (more oxidation-prone); for smoke point, refined olive oil or high-oleic sunflower are superior to EVOO; for flavor and polyphenol preservation at medium heat, EVOO is clearly superior. The single best choice for most people is a high-quality EVOO for all cooking and finishing uses — the health benefits of the polyphenols and MUFA content outweigh any smoke point disadvantage in typical home cooking.1 3
Olive oil contains only trace amounts of alpha-linolenic acid (ALA, the plant omega-3) — approximately 0–1% of total fatty acids. This is not a significant omega-3 source. The omega-3 content of olive oil is negligible compared to fatty fish (salmon, sardines) or flax/chia seeds. Olive oil's nutritional advantage is not omega-3 but omega-9 (oleic acid, the MUFA), which is abundant in olive oil but not in fish or seeds. If omega-3 intake is a specific dietary goal, olive oil should be combined with fatty fish, walnuts, or flaxseed rather than relied upon for omega-3. The olive oil nutrition facts article covers the complete fatty acid profile.
1. Olive Oil Source. "Olive Oil Classification and Standards." https://www.oliveoilsource.com/info/olive-classification
3. EFSA Panel on Dietetic Products. "Scientific Opinion on health claims related to olive oil polyphenols." EFSA Journal. 2011.
4. Gutierrez-Mariscal FM et al. "Evidence for the Benefits of Olive Oil in Human Health." Frontiers in Nutrition. 2022.
5. USDA FoodData Central. "Olive Oil Nutrition Facts." https://fdc.nal.usda.gov