Calories in Olive Oil
Olive oil is a liquid fat obtained from olives, a traditional tree crop of the Mediterranean Basin. It is primarily composed of monounsaturated fatty acids and is highly regarded for its heart-healthy properties.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 tbsp (14g) | 1 tbsp (14g) | 119 | 0g | 0g | 13.5g |
| 1 tsp (5g) | 1 tsp (5g) | 40 | 0g | 0g | 4.5g |
| 100 ml (92g) | 100 ml (92g) | 813 | 0g | 0g | 92g |
Health Benefits
Rich in monounsaturated oleic acid, which is linked to reduced inflammation.
Contains powerful antioxidants that may lower the risk of chronic heart diseases.
May help improve insulin sensitivity and protect against type 2 diabetes.
Nutrition Tips
- Choose 'Extra Virgin' for the highest concentration of beneficial polyphenols and antioxidants.
- Store olive oil in a cool, dark place to prevent light and heat from oxidizing the healthy fats.
- Use it as a finishing oil on cooked dishes to preserve its delicate flavor and nutritional integrity.
- Be mindful of portion sizes; while healthy, olive oil is very calorie-dense.
- Avoid using it for deep frying at extremely high temperatures to prevent the oil from reaching its smoke point.
GAYA Tracking Tip
For the most accurate tracking, use a measuring spoon rather than pouring directly. If you are logging a meal with oil already added, GAYA can estimate the amount based on the visible sheen on the food.
Frequently Asked Questions
Is 'Light' olive oil lower in calories?+
No, 'light' refers to the flavor and color of the oil, not the calorie or fat content. It contains the same 126 calories per tablespoon as extra virgin olive oil.
Can I cook with extra virgin olive oil?+
Yes, extra virgin olive oil has a smoke point of around 375-405°F (190-207°C), making it safe for most home cooking methods like sautéing and roasting.
Does olive oil contain cholesterol?+
No, olive oil is a plant-based fat and is naturally 100% cholesterol-free.
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