Olive Oil: Benefits, Nutrition and Uses

Understanding Olive Oil Calories and Nutrition

Olive oil has become increasingly popular in recent years due to its many health benefits. This versatile oil can be used for cooking, dressings, marinades, and more. But many people wonder just how many calories there are in olive oil.

The number of calories in olive oil depends on the type and serving size. Here's a look at olive oil nutrition facts:

Calories in Olive Oil by Type

There are several main types of olive oil that contain slightly different numbers of calories per serving:

• Extra virgin olive oil: 120 calories per tablespoon (14g)
• Virgin olive oil: 120 calories per tablespoon
• Refined olive oil: 120 calories per tablespoon
• Light olive oil: 120 calories per tablespoon

So all types of olive oil contain about 120 calories in a single tablespoon. The types of olive oil differ in their processing methods, acidity levels, taste, and aroma.

Calories in Varying Serving Sizes

The serving size of olive oil can alter the number of calories:

• 1 teaspoon of olive oil: 40 calories
• 1 tablespoon of olive oil: 119 calories
• 2 tablespoons of olive oil: 238 calories
• 1/4 cup of olive oil: 473 calories
• 1/3 cup of olive oil: 631 calories
• 1/2 cup of olive oil: 946 calories
• 2/3 cup of olive oil: 1,261 calories
• 3/4 cup of olive oil: 1,420 calories
• 1 cup of olive oil: 1,918 calories

When using larger amounts of oil for cooking, the calories can add up quickly. Measuring servings carefully is important for controlling calorie intake.

Nutritional Profile of Olive Oil

In addition to calories, olive oil contains a range of nutrients:

Fat Content

Olive oil is 100% fat, with monounsaturated fats making up the majority. One tablespoon contains:

• Total fat: 14g
• Saturated fat: 2g
• Monounsaturated fat: 10g
• Polyunsaturated fat: 1.5g

Monounsaturated and polyunsaturated fats are considered good fats that can improve cholesterol levels when used in moderation. The saturated fat content is relatively low compared to other oils.

Vitamins and Minerals

Olive oil contains a variety of vitamins and minerals, including:

• Vitamin E: 12% Daily Value
• Vitamin K: 8% DV
• Iron: 1% DV

It provides antioxidants like vitamin E to help protect the body. The natural vitamins and minerals come from the olives used to make the oil.

Other Nutrients

Olive oil also contains trace amounts of:

• Calcium
• Magnesium
• Phosphorus
• Potassium
• Sodium
• Zinc

So olive oil provides a range of healthy fats, vitamins, minerals, and antioxidants. The nutrition profile makes it a good choice compared to other oils and fats.

Health Benefits of Olive Oil

The unique nutritional profile of olive oil offers several potential health benefits:

Heart Health

Olive oil contains monounsaturated fatty acids that can improve cholesterol levels when used in place of saturated and trans fats. This may lower your risk of heart disease. Extra virgin olive oil provides the biggest benefits.

Reduced Inflammation

Chronic inflammation contributes to diseases like cancer, diabetes, arthritis and more. The antioxidants in olive oil can help reduce inflammation when consumed regularly.

Better Brain Function

The fatty acids and antioxidants in olive oil may prevent cognitive decline by protecting the brain against oxidative stress.

Cancer Prevention

The antioxidants in olive oil, especially vitamin E, may help prevent certain cancers related to chronic inflammation and oxidative stress.

Diabetes Management

Replacing other fats with olive oil can improve blood sugar control and insulin sensitivity, helping manage diabetes symptoms.

So using olive oil moderately as part of a healthy diet may provide protective effects for many aspects of health.

Downsides of Olive Oil

While olive oil offers valuable benefits, there are some downsides to consider:

High in Calories

A tablespoon of olive oil contains 119 calories, so it's very high in calories for the serving size. Consuming too many calories from any source can lead to weight gain over time.

Not Ideal for High-Heat Cooking

The fatty acids in olive oil can break down and oxidize when exposed to very high heat. For this reason, it may be best to use olive oil for low- to medium-heat cooking.

More Processed Types Lose Benefits

Highly refined and processed types of olive oil lose many of the key nutrients and benefits compared to extra virgin. For health, it's best to choose quality extra virgin or virgin olive oil.

As with any food, olive oil should be consumed in moderation as part of an overall healthy diet to avoid potential adverse effects.

How Many Calories You Should Consume

How many calories from olive oil you should consume per day depends on your calorie needs, which are based on factors like:

• Age
• Sex
• Height
• Weight
• Activity level

Most adults need around 2,000 calories per day for weight maintenance. On average, the recommended breakdown is:

• 45-65% from carbohydrates
• 10-35% from protein
• 20-35% from fat

So on a 2,000 calorie diet, you would aim for 400-700 calories from fat sources. One tablespoon of olive oil contains 119 calories from fat.

The US Dietary Guidelines recommend consuming oils like olive oil sparingly to avoid excess calories. Aim for just 1-2 tablespoons per day to keep calories under control.

Using olive oil in cooking, salad dressings and marinades can add flavor while still keeping portions small. Measure carefully and opt for low-calorie cooking methods like baking and broiling.

Tips for Cooking with Olive Oil

Here are some tips for using olive oil in cooking:

Choose Quality Oils

Look for extra virgin or virgin olive oils that are cold-pressed. Check for a harvest date within the past year for freshness.

Measure Portions

Use measuring spoons or a drizzle bottle to keep portions controlled.

Try Oil Sprayers

Oil sprayers can distribute a light coating of oil using less than a teaspoon.

Use for Low and Medium-Heat Cooking

Save olive oil for sauting, baking, roasting and other low to medium-heat methods.

Add Flavor Last

Drizzle olive oil over cooked foods like fish, chicken, salads, pasta and vegetables to maximize its flavor.

Pair with Other Oils When Cooking at High Heat

For high-heat cooking, use a more stable oil like avocado combined with a bit of olive oil for flavor.

Using these tips can help maximize the benefits of olive oil without going overboard on calories.

Healthy Recipes with Olive Oil

Here are some healthy, lower-calorie recipes that showcase olive oil:

1. Olive Oil Granola

Ingredients:

• 3 cups rolled oats
• 1 cup slivered almonds
• 1/4 cup olive oil
• 1/3 cup pure maple syrup
• 1 tsp vanilla
• 1/2 tsp cinnamon
• 1/4 tsp salt

Directions:

1. Preheat oven to 325F.
2. Mix oats, almonds, olive oil, maple syrup, vanilla, cinnamon and salt.
3. Spread mixture on a baking sheet.
4. Bake for 20 minutes, stirring occasionally.
5. Remove from oven and let cool.
6. Store in an airtight container.

2. Lemon Olive Oil Dressing

Ingredients:

• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• 1 tsp honey
• Salt and pepper to taste

Directions:

1. Whisk together all ingredients in a small bowl.
2. Drizzle over salads, vegetables and proteins.

3. Olive Oil Hummus

Ingredients:

• 1 15-oz can chickpeas, drained and rinsed
• 2 tbsp olive oil, plus more for serving
• 3 tbsp tahini
• Juice from 1 lemon
• 1 garlic clove
• 1/4 tsp paprika
• 1/8 tsp cayenne pepper
• Salt to taste

Directions:

1. In a food processor, combine chickpeas, olive oil, tahini, lemon juice, garlic and seasonings.
2. Blend until smooth, adding water 1 tbsp at a time if needed.
3. Transfer to a serving bowl and drizzle with olive oil and paprika before serving.

The Bottom Line

Olive oil provides 120 calories per tablespoon, along with beneficial fats and antioxidants. Consuming 1-2 tablespoons per day can be part of a healthy, balanced diet and lifestyle.

When cooking with olive oil, opt for extra virgin or virgin varieties, measure carefully, and use proper cooking methods to get the most benefits without excess calories.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.