Extra Virgin Olive Oil Nutrition Facts: 119 Calories Decoded
Extra virgin olive oil nutrition facts are simple: one tablespoon delivers about 119–120 calories, 14 grams of fat (mostly monounsaturated oleic acid), plus vitamin E, vitamin K, and polyphenols. If you’ve ever stood in the grocery aisle squinting at a label, wondering whether those calories are worth it, you’re not alone.
This guide breaks down the USDA numbers, antioxidants, heart benefits, and smoke point limits so you can pour with confidence. It uses current label data and 2026 research to separate solid evidence from marketing hype, so your next bottle earns its place beside your Mediterranean diet staples.
Key Takeaways: Extra Virgin Olive Oil Nutrition Facts
Extra virgin olive oil is the least processed olive oil grade, which is why it keeps the most polyphenols and antioxidants. One tablespoon delivers roughly 119 calories, mostly monounsaturated fat, plus vitamin E and a little vitamin K. It contains no carbs, protein, or sodium.
Regular intake may support heart health, lower inflammation, and brain health, though many findings are observational and more human studies are needed. Calories add up, so measure portions, replace other fats, and store bottles cool and dark to protect quality.
What Are the Extra Virgin Olive Oil Nutrition Facts?
A single tablespoon, roughly 14 grams, supplies about 119 calories, almost all from fat. USDA data shows around 9.8 grams of monounsaturated fat, 1.4 grams of polyunsaturated fat, and 1.9 grams of saturated fat, with zero carbohydrates, protein, sodium, or cholesterol.
Numbers shift slightly between brands because olive variety, harvest timing, and pressing methods differ. That’s why labels may read 120 calories while a USDA entry says 119, and WebMD lists 126. Treat these figures as a dependable range rather than a promise from every bottle.
Nutrient Composition of Extra Virgin Olive Oil
Beyond fat, the micronutrient story is modest but meaningful. One tablespoon provides vitamin E, an antioxidant, and vitamin K, which supports blood clotting and bone health. Reported daily values vary by source: roughly 10–19% for vitamin E and 3–10% for vitamin K.
| Nutrient (1 tbsp, ~14 g) | Amount |
| Calories | ~119 (labels: 120 per 15 mL) |
| Total fat | ~13.5–14 g |
| Monounsaturated fat | ~9.8 g (about 73% of calories) |
| Polyunsaturated fat | ~1.4 g (about 11% of calories) |
| Saturated fat | ~1.9 g (about 14% of calories) |
| Vitamin E | ~10–19% DV (varies by source) |
| Vitamin K | ~3–10% DV (varies by source) |
| Carbs, protein, sodium, cholesterol | 0 |
Extra Virgin Olive Oil Nutrition Facts: How Many Calories?
At about 120 calories per tablespoon, extra virgin olive oil is energy-dense, delivering nine calories per gram like any fat. That adds up fast when you drizzle freely. Still, those calories arrive with polyphenols and healthy fats, which refined fats and many processed spreads simply don’t offer.
Moderation matters more than avoidance. Rather than piling olive oil onto everything, swap it for butter or other fats in dressings, marinades, and sautéing. Sources commonly suggest one to two tablespoons daily within a calorie-balanced Mediterranean-style diet, adjusting for your activity level and weight goals.
What Makes Extra Virgin Olive Oil Nutrition Facts So Healthy?
The secret is fat quality. Olive oil is roughly 55 to 83 percent oleic acid, a monounsaturated omega-9 fat, an unusual makeup among plant oils. When it replaces saturated fat, it helps lower LDL, or “bad,” cholesterol, earning its starring role in heart-healthy cooking.
Extra virgin also keeps its phenolic compounds because it’s the least processed grade. Those polyphenols create the peppery bite you taste at the back of your throat and act as antioxidants and anti-inflammatory nutrients. Refining strips them away, along with much of the flavor.
Extra Virgin Olive Oil Nutrition Facts Include Anti-Inflammatory Substances
Chronic, low-grade inflammation is linked to heart disease, type 2 diabetes, and arthritis. Oleic acid has been shown to reduce markers such as C-reactive protein, but the stronger effects appear to come from oleocanthal and oleacein, two polyphenols studied for calming inflammation in lab and animal researchHuman evidence is encouraging but not final. Some studies tie regular olive oil intake to lower CRP and interleukin-6, yet inflammation damages slowly over decades, so conclusions take time. Treat olive oil as a smart long-term dietary habit, not a quick fix.
Extra Virgin Olive Oil Nutrition Facts and Heart Disease
Mediterranean countries, where olive oil anchors daily meals, show lower rates of death from cardiovascular disease in many observational studies. That pattern sparked decades of research into the Mediterranean diet, which is consistently associated with better heart health and a lower risk of stroke.
Researchers point to several mechanisms: reduced inflammation, less LDL cholesterol oxidation, healthier endothelium (the lining of blood vessels), help managing unwanted clotting, and lower blood pressure. No single mechanism explains everything, which is why the whole dietary pattern matters most.
Other Health Benefits Linked to Extra Virgin Olive Oil Nutrition Facts
Heart health gets the spotlight, yet researchers have explored olive oil in other areas too. Evidence is strongest for breast cancer and digestive-system cancers, with weaker or inconclusive findings elsewhere. WebMD also notes links to bone health, diabetes prevention, and sharper thinking in older adults.
Many findings are observational, so olive oil is a supportive player, not a cure. Pair it with vegetables, whole grains, legumes, and fish. If you take medication or manage a condition like diabetes, ask your doctor how oil fits your plan.
Olive Oil and Cancer
Mediterranean populations show fairly low cancer risk, possibly tied to antioxidants that reduce free-radical damage. A 2021 review linked regular olive oil intake with a lower risk of breast cancer, though researchers still call for newer, high-quality studies before drawing firm conclusions.
Olive Oil and Alzheimer’s Disease
A 2026 meta-analysis concluded that a Mediterranean diet and olive oil reduce risk factors for Alzheimer’s and dementia. In one trial summarized by WebMD, the olive oil group showed less decline in thinking after 6.5 years, though more research is still necessary.
Extra Virgin Olive Oil Nutrition Facts Compared to Other Oils
Most cooking oils land near 120 calories per tablespoon, so the real differences sit in fat composition, flavor, and smoke point. Extra virgin olive oil leads in polyphenols and monounsaturated fat, while coconut oil is about 83 percent saturated and vegetable oil carries far more polyunsaturated fat.
Use the table below to match oil to task. Dressings and finishing favor extra virgin for its flavor, high-heat searing may suit avocado or refined oils, and baking works with milder options. Always check the label, since blends and processing change the numbers.
| Oil (1 tbsp) | Calories | Monounsaturated | Polyunsaturated | Saturated | Smoke point |
| Extra virgin olive oil | 119 | 73% | 11% | 14% | ~350–410°F |
| Regular olive oil | 119 | 67% | 10% | 16% | ~406°F |
| Canola oil | 124 | 63% | 28% | 7% | ~493°F |
| Vegetable oil | 124 | 42% | 41% | 14% | ~400°F |
| Avocado oil | 124 | 71% | 14% | 12% | ~520°F |
| Coconut oil | 121 | 6% | 2% | 83% | ~376°F |
Fat figures are percentages of total calories. Smoke points vary by brand and refinement.
Olive Oil vs. Avocado Oil
Avocado oil, pressed from avocados, is similar to olive oil in use and nutrition. Both offer heart-healthy fats and help reduce inflammation, and cold-pressed versions stay unrefined and greenish. Avocado oil tolerates higher heat, while extra virgin olive oil brings stronger flavor and a deeper research record on polyphenols.
Can You Cook With It? Extra Virgin Olive Oil Nutrition Facts and Heat
Heat can oxidize fatty acids, and polyunsaturated fats are most vulnerable. Because extra virgin olive oil is mostly monounsaturated, it resists moderate heat well. A 2017 review found it comparable or better than other vegetable oils for frying at 356–374°F, and quality bottles have smoke points around 350–410°FWebMD cautions that extra virgin smokes sooner and can turn bitter when heated, so regular olive oil is an easier choice for heavy cooking. A practical rule: roast, sauté, and bake at moderate temperatures, then save your best bottle for finishing.
Potential Risks of Extra Virgin Olive Oil: Nutrition Facts to Weigh
The biggest drawback is calorie density. About 119 calories per tablespoon means unmeasured pours can quietly push you past your daily target, and weight gain follows when intake exceeds burn. Measuring with a spoon for a week is a surprisingly eye-opening habit.
Olive allergies are uncommon but possible; stop using it and speak with a healthcare professional if symptoms appear. Rancid oil isn’t known to cause significant harm, though it ruins taste. Extra virgin also costs more than regular olive oil. Most people tolerate moderate amounts without issue.
Other Types of Olive Oil and Extra Virgin Olive Oil Nutrition Facts
Olive oil comes in three main grades: refined, virgin, and extra virgin. Extra virgin is the least processed, extracted by natural methods and checked for purity and sensory qualities like taste and smell. Refined oils undergo heat or chemicals, which lengthens shelf life but mutes flavor and polyphenols.
Storage matters for nutrition. Keep bottles cool and dark, and aim to use oil within about a year of harvest, since studies suggest nutritional quality can drop afterward. Buying smaller bottles you’ll actually finish beats stockpiling a giant tin that sits half-empty.
Cold-Pressed Olive Oil
Cold-pressed means olives are pressed without heat or added chemicals, keeping the fruit below 122°F (50°C). At that temperature, healthy fats and antioxidants stay largely intact, and oleic acid helps the oil resist going rancid, so it stores better than many other cold-pressed oils.
Infused Olive Oil
Herb, garlic, lemon, or hot-pepper infused oils make flavorful marinades and dressings. If you infuse oil at home, refrigerate it and use it within a short time, because fresh herbs and vegetables can carry spores that grow bacteria and lead to botulism. Safety first, flavor second.
FAQ
How many calories are in a tablespoon of extra virgin olive oil?
One tablespoon (about 14 grams) of extra virgin olive oil has roughly 119 calories by USDA data, while product labels usually round to 120 per 15 milliliters. That’s about 13.5 to 14 grams of fat, no carbohydrates, no protein, and no sodium.
Is extra virgin olive oil healthy?
Yes, in moderation. Extra virgin olive oil supplies heart-friendly monounsaturated fats, vitamin E, and antioxidants, and it has been linked to lower inflammation and heart disease risk. Because it’s calorie-dense, use it to replace other fats rather than adding it on top.
How much extra virgin olive oil should I have per day?
Many sources suggest one to two tablespoons daily within a calorie-balanced diet, and the FDA allows a qualified health claim tied to about 1.5 tablespoons replacing saturated fat. Your ideal amount depends on activity level, total calories, and medical needs, so personalize it with a dietitian.
Is it OK to cook with extra virgin olive oil?
Yes, for most home cooking. Mostly monounsaturated fat resists moderate heat, and quality extra virgin oil has a smoke point around 350–410°F. Roasting, sautéing, and baking are fine. For very high-heat searing, avocado oil or regular olive oil may suit better.
Can you substitute extra virgin olive oil for other oils?
For most recipes, swap an equal amount of extra virgin olive oil for vegetable, canola, or coconut oil. Expect a distinct taste and aroma that may slightly change baked goods or delicate dishes. Use milder olive oil when you want the flavor to stay in the background.
Can olive oil reduce belly fat?
Diets enriched with olive oil may support weight management and even body-fat reduction, but oil is still calorie-dense. No food targets belly fat alone. Swap olive oil for other fats, keep portions moderate, and pair it with vegetables, protein, and regular movement.
The Bottom Line on Extra Virgin Olive Oil Nutrition Facts?
Extra virgin olive oil nutrition facts tell a clear story: about 119–120 calories per tablespoon, mostly monounsaturated fat, plus vitamin E, vitamin K, and polyphenols that regular refined oils lack. Those numbers make it a smart swap for butter, not a license to pour endlessly.
Start small: measure a tablespoon, drizzle it over cooked vegetables, and buy fresh bottles stored away from light. Keep the Mediterranean diet pattern in mind rather than chasing any single food. Questions about medical conditions or allergies belong with your doctor or a registered dietitian.
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