Olive Oil Calories: What You Need to Know

Posted by Ruth Mercurio, Professional Olive Oil & Wine Taster on 3rd Apr 2023

olive oil calories

Olive Oil Calories: What You Need to Know

Extra virgin olive oil is globally recognized by nutrition experts as a staple if you want to lead a healthy lifestyle. In addition to the incredible taste, it brings multiple nutritional benefits to those who consume it. However, to get the most out of it, it is necessary to know more details about its composition. Should you be careful with olive oil calories? Find out below.

● Are all calories bad?

● Does olive oil contain calories?

● Does the amount of oil consumption matter, even if it is extra virgin?

● Acquire products of the best quality and obtain their greatest nutritional benefit.

Are all calories bad?

To begin with, you need to understand what calories are and how they work in your body. In simple terms, calories are defined as a measure of energy. Therefore, the body needs calories for energy to perform different functions. When food is digested, this energy is released and distributed through cells throughout the body. In this way, this energy can be used immediately or stored.

However, it is worth mentioning that when the number of calories we consume exceeds the needs of the body and are not used, they are stored. And that excess energy is converted into fat, which gradually produces weight gain. On the other hand, if the calorie consumption is insufficient, your body will begin to use fat reserves as fuel, and therefore weight loss will occur.

Does this mean that there is a standard amount of calories we should consume? Should I count them? While it is true that it has been suggested that the recommended amount for adulthood is around 2000 and 2500 calories per day, this is not a strict rule. You have to take into account the type of activity that a person performs. The calories required by an athlete are different from someone who works in an office or who spends many hours driving.

avocado oil vs olive oil labeled bottles

However, physical activity is not the only factor to consider. Calorie consumption also depends on each person's age, gender, weight, and metabolic rate. Therefore, for a diet to be healthy it must be based on the needs of each individual. To better understand how calories are closely related to our day-to-day diet, it is good to know how to consume them.

For example, water is an element that has no calories. Other foods like lettuce can contain around 10 calories, which is really few. On the other hand, other foods like peanuts, in small amounts like 1/4 cup, can have up to 200 calories. In the same way, we must bear in mind that there are empty calories, that is, they provide a lot of energy, but almost no nutrients. This is the case with products such as sugary drinks, desserts, fast food, and even some “diet food” that can be misleading since they contain many calories.

Does olive oil contain calories?

The answer is yes. Every 100 grams of extra virgin olive oil contains approximately 884 calories. This means that one tablespoon contains about 130 calories. Although it should be noted that these figures of the olive oil calories can vary depending on the type of olive from which the oil was extracted and the type of filtering process that was used.

The same goes for other oils. When you compare avocado oil vs olive oil you can first see that they have approximately the same calories, however, each one has different nutritional elements. In addition to the unique flavor that each one can bring to your table.

And what about extra virgin olive oil, does this contain calories? Yes, extra virgin olive oil does contain calories. Like all oils, it is a concentrated source of energy, with about 120 calories per tablespoon. However, it is important to note that extra virgin olive oil is also a good source of healthy monounsaturated fats, which can be beneficial for heart health.

Does the amount of oil consumption matter, even if it is extra virgin?

Does the fact that a product is healthy mean that we can eat it in any portion? Not necessarily. In most cases, any excess, even if it is something healthy, can have a negative effect. This is also the case with olive oil. While it is true that it is an icon in the Mediterranean diet for its high nutritional value, it is worth considering how much olive oil is too much.

Experts recommend that to get the maximum benefit from olive oil, the recommended amount is around 3 tablespoons a day, that is, about 40 milliliters. Therefore, it is necessary to balance our consumption at each meal.

For example, if you eat something fried you are already consuming a considerable number of calories and fats. When food is fried, it absorbs some of the oil used in the frying process, which can contribute to its calorie and fat content. So, if possible, it is better to opt for grilled or steamed cooking. These cooking methods can help preserve the natural flavors and nutrients of your food while reducing the need for added fats or oils. And of course, you can always add some delicious olive oil to a vinaigrette to give it a special touch.

how much olive oil is too much olive and fig

Others consume olive oil on an empty stomach since this may promote better digestion for some individuals, while others may prefer to use it in cooking or as a dressing for salads and other dishes. It is important to note that heating olive oil can alter its composition and reduce its nutritional potential, so using it raw may be preferred for some applications. Be that as it may, the ideal is to integrate it as an element of daily life but consume it with balance.

Acquire products of the best quality and obtain their greatest nutritional benefit

Nowadays, there are many options available for maintaining a healthy lifestyle without sacrificing taste or quality. There is a growing demand for healthy and delicious food options, and many companies are meeting this demand by offering high-quality, nutritious, and tasty products. As we analyzed you can be confident that the olive oil calories that you consume will have a positive effect in the short and long term.

If you would like to acquire the best EVOO or other high-quality products, show them now or use our olive oil store near me section to find the nearest location near you. You can also contact us via email at or call 805 238 2900 if you want to place a special order for custom labeled bottles, gift boxes, or wine gifts.