Calories in olive oil, spoon by spoon
A tablespoon of olive oil has 119 calories
A tablespoon of olive oil has 119 calories. USDA weighs that tablespoon at 13.5 g, and all 13.5 g is fat.
A teaspoon has 40 calories, and 2 tablespoons have 239.
USDA FoodData Central. Oil, olive, salad or cooking. Source checked September 29, 2026.
Teaspoons, tablespoons and a cup
Cooking for a group? A cup of olive oil is 216 g and 1,909 calories. Split that by the portions the recipe makes.
Pouring straight from the bottle? Weigh the bottle before and after, and the difference is the grams that went in.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 tablespoon olive oil | 13.5 g | 119 | 0 | 0 | 13.5 | 0 | 0 | 0.3 | 0 | USDA portion, 1 tablespoon |
| 2 tablespoons olive oil | 27 g | 239 | 0 | 0 | 27 | 0 | 0 | 0.5 | 0 | 2 tablespoons, computed from USDA's 1 tablespoon |
| 1 teaspoon olive oil | 4.5 g | 40 | 0 | 0 | 4.5 | 0 | 0 | 0.1 | 0 | USDA portion, 1 tsp |
| 1 cup olive oil | 216 g | 1909 | 0 | 0 | 216 | 0 | 0 | 4.3 | 0 | USDA portion, 1 cup |
USDA FoodData Central. Oil, olive, salad or cooking. Source checked September 29, 2026.
Olive oil is all fat
USDA lists 100 g of fat in 100 g of olive oil, with 0 g of protein, carbs, fiber and sugar.
Cooking chicken, salmon, eggs or ground beef in olive oil? Count the oil on top of the food. Each of those has its own page, and the full list of calorie references has the rest.
| Nutrient | 1 tablespoon olive oil | Per 100 g |
|---|---|---|
| Calories | 119 kcal | 884 kcal |
| Protein | 0 g | 0 g |
| Carbs | 0 g | 0 g |
| Fat | 13.5 g | 100 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Sodium | 0.3 mg | 2 mg |
- Calories in chicken breast
- Calories in salmon
- Calories in eggs
- Calories in ground beef
- All calorie references
USDA FoodData Central. Oil, olive, salad or cooking. Source checked September 29, 2026.
Extra virgin, light or plain
USDA's record is olive oil for salad or cooking. It doesn't name a grade such as extra virgin or light, so use these numbers unless your bottle's label says otherwise.
USDA FoodData Central. Oil, olive, salad or cooking. Source checked September 29, 2026.
Weigh the oil in the pan
Set the pan on the scale, zero it and pour. Enter the grams below.
Oil in a dressing or a stir-fry? Describe the dish and the oil to TrueCal and review the estimate.
13.5 g has about 119 calories.
USDA FoodData Central. Oil, olive, salad or cooking. Source checked September 29, 2026.
How much fat is in a tablespoon of olive oil?
A tablespoon has 13.5 g of fat, the whole weight of USDA's tablespoon. It has 0 g of carbs and protein.
USDA FoodData Central. Oil, olive, salad or cooking. Source checked September 29, 2026.
Does olive oil have any sodium?
Almost none. USDA lists 2 mg per 100 g and 0.3 mg in a tablespoon.
USDA FoodData Central. Oil, olive, salad or cooking. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Oil, olive, salad or cooking. Source checked September 29, 2026.