Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is olive oil?

Is olive oil healthy? Yes, as your main cooking fat, in measured amounts. Olive oil scores 13/100 on the HowHealthyIs Score: 100 g provides 884 kcal and 14 mg vitamin E. Its score is low because it has few vitamins or minerals per calorie, but its mostly monounsaturated fat makes it one of the better fats to cook with. Source: USDA FoodData Central.

  • High in vitamin E
  • Mostly monounsaturated fat
  • Calorie-dense
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Olive oil ranks higher than 13% of them.

Counts in favor (% daily value per 100 kcal)

  • Vitamin E11%
  • Iron0%
  • Calcium0%
  • Potassium0%
  • Protein0%
  • Fiber0%
  • Vitamin A0%
  • Vitamin C0%
  • Magnesium0%

Counts against

  • Saturated fat8%
  • Added sugars0%
  • Sodium0%

Raw NRF9.3: 11 minus 8 = 3. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in olive oil?

Calories119kcal
Protein0g
Carbohydrates0g
Fat14g
Fiber0g
Sugars0g
Nutrition facts for olive oil. Per 100 g and for the selected portion (14 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories884 kcal119 kcal
Protein0 g0 g0%
Carbohydrates0 g0 g0%
Fiber0 g0 g0%
Sugars0 g0 g
Added sugars0 g0 g0%
Fat100 g14 g17%
Saturated fat14 g1.9 g9%
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C0 mg0 mg0%
Vitamin E14 mg1.9 mg13%
Minerals
Calcium1 mg0.1 mg0%
Iron0.6 mg<0.1 mg0%
Potassium1 mg0.1 mg0%
Magnesium0 mg0 mg0%
Sodium2 mg0.3 mg0%

Source: USDA FoodData Central, "Oil, olive, salad or cooking" (FDC 171413). Values rounded.

Why is olive oil good for you?

  • 1.9 mg vitamin E in 1 tbsp, 13% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.

Good ways to use it

  • Replacing butter and other fats high in saturated fat
  • Dressings and roasting vegetables

What should you watch out for?

  • Pure fat: one tablespoon is about 120 kcal, and free-pouring adds up fast.

Which oils, sweets and spreads score higher?

Other oils, sweets and spreads with more nutrition per calorie. Variety matters more than picking one winner.

Canola oil

884 kcal per 100 g

18

High in vitamin E, Contains plant omega-3

Tahini

592 kcal per 100 g

22

High in iron, Source of fiber

Peanut butter

598 kcal per 100 g

25

High in vitamin E, High in magnesium

How does olive oil compare?

Common questions about olive oil

Why does olive oil score low if it is healthy?
The HowHealthyIs Score measures vitamins, minerals, protein and fiber per 100 kcal. Oils are almost pure fat, so they score low on that scale even when the type of fat is favorable. The score describes nutrient density, not whether a food belongs in your kitchen.
How many calories are in olive oil?
100 g of olive oil has 884 kcal. A typical portion, 1 tbsp (14 g), has about 119 kcal.
How much protein is in olive oil?
Olive oil has 0 g of protein per 100 g, or about 0 g in 1 tbsp.
Is olive oil good for weight loss?
Olive oil is fairly calorie-dense (884 kcal per 100 g), so portion size matters more than the food itself. 1 tbsp is about 119 kcal.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Oil, olive, salad or cooking", FDC ID 171413. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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More: Oils, sweets & spreads ranked, foods high in protein.