Nutrition Facts for Olive Oil
What Is Olive Oil?
Olive Oil is a simple staple that shows up in a lot of real-world diets because it is easy to portion, easy to repeat, and easy to track.
It is a good example of a food where portion size matters more than perfection—measure once, repeat often.
Per 100g, Olive Oil is low in carbs (0g) and provides fat (100g). It can make meals taste satisfying, but it is easier to overshoot calories if you do not portion it.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Olive Oil (Per 100g)
The following values are standardized per 100 grams of olive oil.
- Calories
884 kcal
- Protein
0 g
- Carbohydrates
0 g
- Fat
100 g
Nutrition by Serving Size
Calories and macros for common portion sizes of olive oil.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 442 kcal | 0 g | 0 g | 50 g |
| 100g | 884 kcal | 0 g | 0 g | 100 g |
| 150g | 1326 kcal | 0 g | 0 g | 150 g |
| 200g | 1768 kcal | 0 g | 0 g | 200 g |
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Is Olive Oil Good for Weight Loss?
Olive Oil can fit into a weight loss diet when portions are controlled. At 884 calories per 100g, it is calorie-dense, so measuring portions helps keep intake in check. It is low in carbs, making it easy to pair with vegetables and other foods. For best results, combine olive oil with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Olive Oil
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons olive oil can be a useful addition to a balanced diet:
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Teaches portion awareness—use a repeatable serving size so your daily totals stay predictable.
- Fits low-carb meal patterns and is easy to combine with high-fiber vegetables.
- Adds satisfaction and flavor to meals, which can make a long-term plan more enjoyable.
Who Is Olive Oil Best For?
Weight loss
Olive Oil can still work for weight loss, but it is easier to overshoot calories. Use smaller servings and build the rest of the plate with vegetables and lean protein.
Muscle gain
Olive Oil can support muscle gain as part of a higher-calorie day. The key is pairing it with enough protein and total calories over time.
General health
Olive Oil can be part of a healthy diet when you balance it with vegetables, adequate protein, and overall calorie intake that matches your goals.
How to Use Olive Oil in Your Diet
Practical ways to include olive oil in meals:
- Pair it with lean protein and high-volume vegetables for a satisfying, balanced plate.
- Use olive oil in measured amounts to improve taste and adherence—just keep portions consistent.
- If fat loss is the goal, treat it like a “flavor budget” item: a little goes a long way.
- Add it to meals you already eat so you do not change everything at once while cutting.
- Use it on higher-activity days when you can fit more calories comfortably.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log olive oil and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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