Foods/Fats & Oils/Olive oil

Fats & Oils · meal

Olive oil

1 tbsp · 14 g124 kcal

A balanced fats & oil contributor — a little of a lot, with no single standout.

Macros

Per serving

124 kcal

Energy

not available

Protein

not available

Carbs

14g

Fat

not available

Fiber

Protein 0 gCarbs 0 gFat 14 g

884 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

Fiber: not available. Fiber isn't recorded for this food in USDA FoodData Central, so it's shown as not available — not zero.

What a serving covers

% of a day’s needs

Per 1 tbsp (14 g), as a share of a reference adult — male, 35, moderately active.

Balanced contributor. Nothing here clears 20% in a serving — olive gives a little of a lot. The bars are short on purpose; that’s honest.

Vitamin E (α-tocopherol)

13%

Omega-6 Linoleic

Vitamin K

Iron

Good source of

No single standout — and that’s fine.
Nothing in olive oil clears 20% of a day’s RDA in one serving. It’s a balanced contributor: a little of several nutrients, best read as a base the solver builds on.

Pairs well with

What fills olive’s gaps?

Olive oil is lighter on Vitamin D, Potassium — these round it out into a fuller glass.

a fuller
glass

Brazil nutsAdds Magnesium & Selenium+ Magnesium+ Selenium+ Phosphorus Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Copper 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 tbsp = 14 g

Generous to use, with room before it crowds out variety.

Common questions

Olive oil, in brief

How many calories are in olive oil?

1 tbsp (14 g) of olive oil has about 124 calories.

What is olive oil high in?

Olive oil has no single standout nutrient — it's a balanced contributor, with Vitamin E (α-tocopherol) highest at 13% of a day's needs.

Is olive oil good in a smoothie?

S8D usually places olive oil as a meal-role food alongside the smoothie.

Keep exploring

More fats & oils

All foods →

Nutrient guides

Vitamin E (α-tocopherol) Omega-6 LinoleicVitamin K Iron

Put olive to work.

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