Calories in Olive Oil

Olive Oil is considered one of the most healthy oils, but too much of a good thing will still make you gain weight. Simply stated, there are a lot of calories in olive oil.  An average of 1 tablespoon a day when trying to lose weight should be enough.  If you are getting fats and oils from other sources you will not need this much.

To summarize:
1 tablespoon of olive oil has 119 calories (1.25 in calorie cash™)
1 teaspoon has olive oil has 40 calories (0.50 in calorie cash™)
1 cup of olive oil has 1909 calories (19.00 in calorie cash™)  

For many people this (1 cups worth) is a whole days worth of calories!


Olive oil
 tablespoon   cup  tsp
100.0g 13.5g 216g 4.5g
Water g 0 0 0 0
Energy kcal  884  119  1909  40
Protein g 0 0 0 0
Total lipid (fat) g 100 13.5 216 4.5
Carbohydrate, by difference g 0 0 0 0
Fiber, total dietary g 0 0 0 0
Sugars, total g 0 0 0 0
Minerals
Calcium, Ca mg 1 0 2 0
Iron, Fe mg 0.56 0.08 1.21 0.03
Magnesium, Mg mg 0 0 0 0
Phosphorus, P mg 0 0 0 0
Potassium, K mg 1 0 2 0
Sodium, Na mg 2 0 4 0
Zinc, Zn mg 0 0 0 0
Vitamins
Vitamin C, total ascorbic acid mg 0 0 0 0
Thiamin mg 0 0 0 0
Riboflavin mg 0 0 0 0
Niacin mg 0 0 0 0
Vitamin B-6 mg 0 0 0 0
Folate, DFE mcg_DFE 0 0 0 0
Vitamin B-12 µg 0 0 0 0
Vitamin A, RAE mcg_RAE 0 0 0 0
Vitamin A, IU IU 0 0 0 0
Vitamin E (alpha-tocopherol) mg 14.35 1.94 31 0.65
Vitamin D (D2 + D3) µg 0 0 0 0
Vitamin D IU 0 0 0 0
Vitamin K (phylloquinone) µg 60.2 8.1 130 2.7
Lipids
Fatty acids, total saturated g 13.808 1.864 29.825 0.621
Fatty acids, total monounsaturated g 72.961 9.85 157.596 3.283
Fatty acids, total polyunsaturated g 10.523 1.421 22.73 0.474
Cholesterol mg 0 0 0 0
Other
Caffeine mg 0 0 0 0


One thing you will notice about this chart is that there are little vitamins and minerals left after processing the oil. Why not eat olives and get some oil that way. The olives will have more nutrition. Olives have anti-inflammatory properties, they are full of anti-oxidants, and have even been found to increase bone density.  Be careful though; I know that olives will put the weight on me.

The data above was taken from the USDA National Nutrient Database.  It was not specific about what kind of olive oil, but in general extra virgin olive oil should have slightly more flavor and nutrition.  Keep your olive oil fresh. It is best if it is less than a year old.



Related Resources at Ideal-Weight-Charts.com

Calories in Other Oils and Fats

Empty Calories



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