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.