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Olive Oil Nutrition Facts: Is Olive Oil Good for You?
Olive oil is 100% fat, making it very high in calories. It provides significant amounts of Vitamin E and Vitamin K, and its fat content is primarily monounsaturated (73 g per 100 g). It contains no protein, carbohydrates, or fiber. While it offers key vitamins and a favorable fat profile compared to saturated fats, its high calorie count means portion size is an important consideration within a balanced diet.
Per 100 g · Oil, olive, salad or cooking
What stands out in olive oil
- Primarily monounsaturated fat. Olive oil is 100% fat, with most of it being monounsaturated fat at 73 g per 100 g. It also contains 13.8 g of saturated fat and 10.5 g of polyunsaturated fat.
- High in vitamin E. A 100 g serving of olive oil provides 14.3 mg of Vitamin E. This amount supplies 96% of the Daily Value for this nutrient.
- High in vitamin K. Olive oil is also high in Vitamin K, with 60.2 mcg per 100 g. This meets 50% of the Daily Value.
- No protein or carbs. This oil contains 0 g of protein, 0 g of carbohydrates, and 0 g of total sugars. It also has no dietary fiber.
What to keep in mind
- Olive oil is a high-calorie food, with 884 calories per 100 g.
- A 100 g serving contains 13.8 g of saturated fat, which is 69% of the Daily Value.
Olive Oil nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 884 kcal | – |
| Protein | 0 g | 0% |
| Total fat | 100 g | 128% |
| Saturated fat | 13.8 g | 69% |
| Monounsaturated fat | 73 g | – |
| Polyunsaturated fat | 10.5 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 0 g | – |
| Sodium | 2 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 1 mg | 0% |
| Calcium | 1 mg | 0% |
| Iron | 0.56 mg | 3% |
| Magnesium | 0 mg | 0% |
| Phosphorus | 0 mg | 0% |
| Zinc | 0 mg | 0% |
| Copper | 0 mg | 0% |
| Manganese | 0 mg | 0% |
| Selenium | 0 mcg | 0% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 14.3 mg | 96% |
| Vitamin K | 60.2 mcg | 50% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0% |
| Folate (DFE) | 0 mcg | 0% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 0.3 mg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Olive Oil by portion
The nutrition data is based on a 100 gram serving, but common portions are much smaller. A single tablespoon provides 119 calories and about 14 g of fat. A smaller portion, like 1 tsp, has 40 calories and 4.5 g of fat. A full cup of olive oil contains 1909 calories and 216 g of fat. None of these portions contain any protein, carbohydrates, or fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 tablespoon | 14 g | 119 | 0 g | 0 g | 0 g | 13.5 g |
| 1 cup | 216 g | 1909 | 0 g | 0 g | 0 g | 216 g |
| 1 tsp | 4.5 g | 40 | 0 g | 0 g | 0 g | 4.5 g |
How olive oil compares with other oils, fats and sweeteners
Among the oils, fats, and sweeteners on this site, olive oil has the highest amount of total fat and Vitamin K. It has the second-highest calorie count. Its calorie content (884 kcal per 100 g) is identical to avocado oil and very close to coconut oil (892 kcal). Unlike honey or dark chocolate, which contain significant carbohydrates, olive oil has none. It contains very little sodium (2 mg) and potassium (1 mg), ranking sixth for both minerals within its group.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Olive Oil | 884 | 0 g | 0 g | 0 g | 100 g |
| Avocado Oil | 884 | 0 g | 0 g | 0 g | 100 g |
| Coconut Oil | 892 | 0 g | 0 g | 0 g | 99.1 g |
| Dark Chocolate | 598 | 7.8 g | 45.9 g | 10.9 g | 42.6 g |
| Honey | 304 | 0.3 g | 82.4 g | 0.2 g | 0 g |
Quick answers
How many calories are in a tablespoon of olive oil?
Based on USDA data, one tablespoon of olive oil contains 119 calories, all from fat.
Does olive oil have carbs or sugar?
No, olive oil contains 0 g of carbohydrates and 0 g of total sugars per 100 g serving.
How much fat is in olive oil?
Olive oil is 100% fat. A tablespoon contains 13.5 g of total fat, while a teaspoon has 4.5 g.
When to talk to a doctor or dietitian
- It supplies 60.2 mcg of vitamin K per 100 g. If you take warfarin, the usual advice is to keep vitamin K intake steady rather than avoid these foods, so talk to your care team before making big changes.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how olive oil fits your situation.
Last updated October 21, 2026