Calories in olive oil
Olive oil is an ancient food that has been used by people for thousands of years. Unusually, it is extracted from the fruit, rather than a seed, nut, or grain like most other oils.
Mostly produced in Europe (Spain, Italy, France and Greece), olive oil varies in color and flavoring. These attributes depend on the ripeness of the olives, climate, type of soil and production process (a good quality olive oil will be thicker than other olive oils).
Olive oil contains no carbohydrates or protein. All of its calories come from fat, mostly monounsaturated, making it an extremely heart healthy.
1 tbsp of olive oil calories
Nutrition facts, provided by the USDA for one tablespoon (15g) of olive oil:
- Calories: 119 (793 Kcal / 100g)
- Fat: 14g
- Sodium: 0.3mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 0g
Fats are an integral part of a healthy diet, and EVOO is the healthiest fat. According to the American Heart Association, dietary fats are an essential part of a healthy diet. In particular, fats provide energy, improve cell growth and absorption of nutrients, and create important hormones.
Not only does olive oil consist mainly of healthy monounsaturated fats, but it is also the only fat that contains high levels of antioxidants known as polyphenols. This makes extra virgin olive oil without question the healthiest of all fats.
Olive oil is 100% fat and contains 120 calories in 1 Tbsp (0.5 oz), exactly the same number of calories as vegetable fats like canola oil and animal fats like butter. But while many people want to know how many calories are in olive oil, research finds that not all calories are necessarily equal.
Calorie content of olive oil
In a famous study at Middlesex Hospital in London researchers tested a series of diets on overweight patients. The patients on a high-carbohydrate diet consistently gained or sustained weight, even when given limited calories. Conversely, subjects on the high-fat diet lost considerably more weight than any of the other diets, even when provided with excess calories.
A more recent study published in The Journal of the American Medical Association also challenges the notion that a “calorie is just a calorie.” The purpose of the study was to learn what kind of diet helped people maintain their new weight after successfully losing weight.
The results indicated that a low-fat diet predicts weight regain. On the other side, diets featuring a moderate to high percentage of calories from fat both increased subjects’ energy expenditure and reduced the surge in their blood sugar after eating. These diets are therefore preferable to a low-fat diet for those trying to achieve lasting weight loss.
Nutrient-rich extra virgin olive oil
Incorporating extra virgin olive oil into your diet can help counteract other factors responsible for fat buildup. Moreover, adding EVOO to your diet provides your body with important nutrients and all the healthy fats it needs, thus reducing the cravings that lead to nutrient-empty foods like soft drinks, cookies and breads.
By emphasizing nutrient-rich extra virgin olive oil alongside vegetables and protein in your diet, you can avoid excess consumption of weight-inducing sugars and grains.
Consumption of man-made trans fats found in hydrogenated and refined vegetable oils interferes with numerous biochemical processes. On top of that, they can cause serious health problems and contribute to weight gain.
Using EVOO instead can begin reversing the negative effects of trans fats
Many people consume EVOO strictly for its antioxidant power. But beyond that, the nutritional value of olive oil makes you full and satisfied for a longer period of time and be less tempted to overeat. These facts make extra virgin olive oil an important aid in weight loss and improved health for adults and kids.
