Olive oil (incl. extra virgin)
About 120 kcal per tablespoon and the hidden calorie source in most diets, so use a measuring spoon or spray.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Olive oil for gym-goers
Per 100 g, olive oil (incl. extra virgin) provides 884 kcal, 0 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 100 g fat (13.8 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 tbsp, about 13.5 g) comes to roughly 119 kcal and 0 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Olive oil
Olive oil is pressed from olives and, like any pure oil, is close to 100% fat with no protein or carbohydrate. The fat profile is what separates it from butter, coconut oil and most seed oils: mostly monounsaturated oleic acid, with only around 14 g of saturated fat per 100 g. Extra virgin keeps more of the natural polyphenols than refined olive oil, at the same calories.
In a gym diet
Olive oil won't help your protein numbers at all. Treat it as flavor and energy. On a bulk it's one of the easiest ways to add calories without adding food volume: a couple of tablespoons stirred into rice or pasta is well over 200 kcal. On a cut it's usually the first thing to measure, because free-poured oil can quietly wipe out a planned deficit.
Preparation and cooking
Extra virgin is fine for everyday sauteing and roasting at home temperatures. Refined or light olive oil tastes more neutral and has a higher smoke point, so it's better for hotter searing. When you pan-fry, a good part of the oil stays in the pan or soaks into the food; log what you poured rather than guessing what was absorbed.
Buying and storage
Pick extra virgin in dark glass or tins with a harvest or best-before date. Light olive oil means lighter in flavor and color, not in calories. Keep the cap closed, store it away from heat and light, and use it within a few months of opening for the best taste.
Things to watch
Calorie density is the whole story here: about 120 kcal per tablespoon, which adds up fast if you cook by eye.
Meal ideas
- Lean lunch: grilled chicken, cucumber, tomato and feta with one measured teaspoon of olive oil.
- Bulking side: warm white beans tossed with olive oil, garlic, lemon and parsley.
- Simple dinner: oven-roasted salmon and potatoes brushed with olive oil and rosemary.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 12 Fats & Oils
| Protein per 100 kcal | 0.0 g | #9 of 12 |
| Protein per 100 g | 0 g | #9 of 12 |
| Fiber per 100 g | 0 g | #3 of 12 |
| Lowest calories per 100 g | 884 kcal | #8 of 12 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded; reference record FDC #171413. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in olive oil?
Olive oil (incl. extra virgin) has about 884 kcal per 100 g, or roughly 119 kcal per 1 tbsp (13.5 g).
How much protein is in olive oil?
About 0 g of protein per 100 g and 0 g per 1 tbsp. That works out to 0.0 g per 100 kcal, so it's not primarily a protein source.
Is olive oil good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is it safe to cook with extra virgin olive oil?
Yes, for normal home cooking like sauteing, roasting and shallow frying.
Is light olive oil lower in calories?
No. "Light" describes the milder flavor and paler color you get after refining, not the energy content. Light, pure and extra virgin olive oil all have roughly the same calories per tablespoon.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.