Olive Oil Calories
Olive oil is a liquid fat that has been shown to reduce bad cholesterol levels and increase good ones. It is also rich in polyphenols, which help people burn more calories.
A tablespoon of olive oil has 120 calories and is a source of heart-healthy monounsaturated fat, says sports dietitian Kelly Jones. It’s also loaded with disease-fighting antioxidants.
1. Trader Joe’s
One tablespoon of olive oil contains 119 calories and 14 grams of fat—most of which is the heart-healthy monounsaturated variety. That makes it a heart-healthy addition to marinades or salad dressings, but it’s important to use olive oil in moderation, says Dr. Michael Zeratsky, a cardiologist at the Mayo Clinic.
If you want to reap the most benefits, stick with extra virgin olive oil (EVOO), which is less processed and has higher levels of polyphenols, which fight free radicals and help prevent blood clots, Zeratsky says. Look for EVOO that has the California Olive Oil Council or North American Olive Oil Association quality seal, which indicates it’s been tested.
Other healthful types of olive oil include pomegranate, walnut, and avocado oils, which are pressed from the flesh of whole, ripe fruits. Those oils tend to have higher omega-3 fats and anti-inflammatory properties, which are also good for your heart.
As for cooking with olive oil, Zeratsky says a drizzle of it can boost the flavor of roasted vegetables and other cooked foods. It can also protect your heart by lowering LDL cholesterol levels and reducing c-reactive protein, a marker for inflammation, he adds.
When buying olive oil, it’s a good idea to buy a single-source oil, Gaytan says. “Oils that list multiple sources, like Italy, Spain, and Greece, have to travel long distances, get blended, bottled, and shipped before they’re sold,” she says. “And the more time the oil is exposed to air, light, and heat, the more it degrades.”
If you’re not sure which olive oil is best for you, try a tasting, which can be fun and informative. Channel your inner olive oil sommelier and invite friends to join you. Swirl, sniff and slurp each bottle to see which ones you prefer. Then start experimenting with how you can add each kind of olive oil to your diet:
2. Whole Foods
Olive oil is a kitchen staple in many homes. It is a source of healthy fats and can be added to salads, breads, and other foods for flavor. It also provides antioxidants, including vitamin E. Adding oils with monounsaturated fats, like olive oil, can help reduce LDL cholesterol levels, which may reduce your risk for heart disease.
The types of fats that you eat can make or break your health, according to the American Heart Association. Unhealthy fats, such as saturated and trans fats, increase cholesterol levels and are linked to heart disease. But healthful fats, such as monounsaturated fats, lower cholesterol levels and decrease the risk for heart disease.
There are many different types of olive oil available, but not all are created equal. The best olive oil is the one that is the least processed, which means it contains more of the beneficial antioxidants. The best way to determine the quality of olive oil is to buy it from a store that supports local farmers and sustainable production practices.
You should also be wary of purchasing olive oil in grocery stores, as it is likely that the olive oil has been chemically processed and diluted to make it more affordable. The most common chemical process for olive oil involves heating it with chemicals and solvents to extract the oil. This can remove some of the beneficial nutrients, such as polyphenols.
When buying olive oil, look for the USDA Organic label or an authentic seal from the National Olive Oil Association to ensure you are getting the highest quality. You can also find high-quality olive oil at independent specialty food stores.
Invest in a bottle of extra virgin olive oil and use it for cooking and dressings. EVOO has the highest smoke point, so it is great for roasting vegetables or making a stir-fry. EVOO is also delicious in salad dressings and for drizzling on food without heat.
A tablespoon of olive oil will contain around 40 kilocalories, depending on the type of olive oil that you choose. It is recommended that you consume two spoons of olive oil daily as part of a balanced diet.
3. Health Food Stores
Health food stores are a great source for finding healthy foods. Many offer organic and vegan options that can be hard to find at grocery stores. They also have a wide variety of vitamins and supplements. They are a good choice for people with sensitive dietary needs. One such place is Thrive Market, which offers a large selection of products and membership discounts. It also helps low-income families, students, teachers, and veterans access discounted health foods.
While fats are often viewed as unhealthy, the type of fat matters. Unhealthy fats, like saturated and trans fats, can raise cholesterol levels and increase the risk of heart disease. But, the monounsaturated fats in olive oil may actually lower cholesterol levels and reduce your risk of cardiovascular disease.
If you are looking for a healthy alternative to butter or other unhealthy oils, try a high-quality extra virgin olive oil. This is the least processed form of olive oil and contains a higher concentration of antioxidants. It is also heat-stable and can be used as a dressing or drizzled over foods without cooking them.
A teaspoon of olive oil has about 40 calories, so it is important to take into account the total number of calories in your diet when deciding how much of this healthy fat to consume. However, the benefits of olive oil are numerous and it is a great addition to any diet.
EVOO is an excellent source of vitamin E, which has been shown to improve the function of blood vessels and decrease blood pressure. It is also rich in monounsaturated fats, which have been linked to heart-health and a reduced risk of cancer.
Another benefit of EVOO is that it is anti-inflammatory. This is especially important for cyclists who put a lot of stress on their bodies. It can help with issues such as joint inflammation and arthritis, as well as prevent cognitive decline and osteoporosis.
4. Grocery Stores Olive Oil Calories
Compared to other cooking oils, olive oil is high in monounsaturated fats, which lower bad cholesterol levels and decrease the risk of heart disease. It also contains vitamin E, which supports normal nerve conduction and plays a role in immune function. It’s also a great source of polyphenols, which may help lower blood pressure and protect against cancer and neurodegeneration.
While other types of cooking oils offer their own benefits, experts say that EVOO is still the best choice. Other oils, such as avocado and coconut, contain higher amounts of saturated fats, which raise cholesterol levels and may increase your risk for cardiovascular diseases and heart attacks. In addition, EVOO has the lowest smoke point (close to 390 degrees Fahrenheit) of any cooking oil, so it holds up well in sauteing, frying and grilling, and can be drizzled on salads or used in marinades.
When it comes to buying the best olive oil, experts recommend looking for bottles that have a quality certification seal from an organization like the California Olive Oil Council or the North American Olive Oil Association. This ensures that the oil has been tested and meets certain standards, though it’s not a guarantee of its quality, Profaci says. She also suggests looking for a bottle that indicates its harvest date or best-by date. The longer an oil is stored, the more it degrades.
It’s also a good idea to buy the oil directly from the producer or a store that sells products from local producers, Profaci says. This way, you can be sure that the oil is fresh and has not been contaminated by other ingredients. You can find these oils in specialty stores or at some larger grocery chains that focus on local produce, she adds.
To help you decide which oil is the best for your diet, consider tasting different varieties. You can buy a sampler pack or buy a small bottle at most grocery stores to try out several different types. Channel your inner olive oil sommelier and invite friends over to get swirling, sniffing and slurping. A tablespoon of olive oil contains about 118 kilocalories.