Olive Oil - How Many Calories?

Dietitian's Tips for Consuming Olive Oil

• Metabolic Impact: The oleic acid in olive oil lowers LDL cholesterol while preserving HDL, making it a heart-friendly fat choice. It also improves insulin sensitivity, which supports stable blood sugar levels throughout the day.
• Consumption Recommendation: One to two tablespoons (roughly 10–20 g) per day fits comfortably into a balanced diet without exceeding calorie targets. Using it raw in salads preserves its polyphenol content and vitamin E better than cooking does.
• Points to Watch: Because olive oil is calorie-dense, even small amounts add up quickly if portions are not measured, which can silently push daily energy intake over the limit. Prolonged high-heat frying takes the oil past its smoke point and generates harmful compounds, so refined olive oil is the better pick for sautéing and roasting.
• Exercise Equivalent: One tablespoon of olive oil (about 14 g, 124 kcal) equals roughly 20 minutes of brisk walking for a person weighing around 70 kg. Eating a meal containing olive oil one to two hours before endurance training provides a steady, sustained energy release during longer workouts.