One tablespoon of olive oil (about 14 g) provides roughly 120 calories and 14 g of mostly heart-healthy monounsaturated fat, per USDA FoodData Central. Extra-virgin olive oil is a smart fat for dressings and light cooking, but it’s easy to pour far more than a tablespoon — and the calories add up fast. Measure it (a teaspoon for a salad, a measured tablespoon for cooking) rather than free-pouring.
Key facts:
- 1 tbsp olive oil: ~120 kcal
- Mostly monounsaturated
- Easy to overpour
- Measure, don’t free-pour