Oil, olive, salad or cooking
Per 1 tbsp (14g) — verified against USDA FoodData Central (fdcId 171413).
| Nutrient | Per 1 tbsp | Per 100g |
|---|---|---|
| Calories | 124 kcal | 884 kcal |
| Protein | 0g | 0g |
| Carbohydrate | 0g | 0g |
| — of which sugar | 0g | 0g |
| Fiber | 0g | 0g |
| Fat | 14g | 100g |
| — of which saturated | 1.9g | 13.81g |
| Sodium | 0mg | 2mg |
For context, 124 kcal is roughly equivalent to a 29-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 20g of oil, olive, salad or cooking — roughly 1.4× the 1 tbsp serving above.
About this food
Olive oil is essentially pure fat — 100g of it is 100g of fat, with no protein, carbohydrate, or fiber at all, and correspondingly the highest calorie density on this entire list per 100g. Nothing else in this database comes close, simply because oils have nothing else in them to dilute the fat.
Most of that fat is unsaturated (about 86%, going by the figures above), which is why olive oil is commonly grouped with avocado and nuts as a “healthy fat” source rather than with more saturated fats like butter or coconut oil, even though all of them are calorie-dense in the same way.
Because a tablespoon (about 14g) already supplies well over 100 kcal, olive oil is one of the easier ingredients to underestimate when totalling a meal's calories — cooking oil added to a pan rarely gets measured the way a solid ingredient does, even though it contributes real, fairly substantial calories.
For a full daily target across calories and all three macros, try the macro calculator.
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