Oils & Sweeteners
Olive Oil
Overview
Why use olive oil?
Olive oil is pure fat, but the kind that has earned its place in kitchens built around vegetables, beans and fish. A tablespoon adds about 119 calories along with vitamin E and vitamin K, and its mostly unsaturated fat makes it a sensible everyday choice for cooking and dressing.
Good to know: At 884 calories per 100 g, olive oil is the most calorie-dense thing in most kitchens, so measure it rather than pouring free-hand.
Rich in vitamin E
Olive oil supplies 14.35 mg of vitamin E per 100 g (96% DV), an antioxidant that helps protect cell membranes and fats in the body from damage.
Adds vitamin K
One tablespoon provides 8.13 µg of vitamin K (7% DV), a nutrient the body needs for normal blood clotting and bone maintenance.
Mostly unsaturated fat
With 13.8 g saturated fat per 100 g, the remainder is largely unsaturated, and replacing butter with olive oil is linked to better heart health.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in olive oil?
Calories
884kcal
Protein
0g
Carbs
0g
Fat
100g
Fiber
0g
Sugars
0g
Minerals
- Calcium1 mg0%
- Iron0.56 mg3%
- Potassium1 mg0%
- Sodium2 mg0%
Vitamins
- Vitamin E14 mg96%
- Vitamin K60 µg50%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
Side by side, per 100 g
Olive Oil vs Coconut Oil
| Nutrient | Olive Oil | Coconut Oil |
|---|---|---|
| Calories | 884 kcal | 892 kcal |
| Fat | 100 g | 99 g |
| Saturated fat | 14 g | 82 g |
| Calcium | 1 mg | 1 mg |
| Iron | 0.56 mg | 0.05 mg |
| Potassium | 1 mg | 0 mg |
| Vitamin E | 14 mg | 0.11 mg |
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Source: USDA FoodData Central, “Oil, olive, salad or cooking” (SR Legacy, FDC ID 171413).View the USDA record ↗ (opens in a new tab).