February 22, 2021 by D.Fathia
Updated February 22, 2021

The curses and the blessings of olive oil calories

    The curses and the blessings of olive oil calories

I grew up in the land of the green olives and outstanding history in the cultivation of this blessed tree and in a family that has been passing down the wisdom, craft, and love of olive trees from generations. With this background, I get taken aback when I hear people asking questions like what is olive oil.

It seems strange to me that the finest of oils on earth and the healthiest natural blessing is still a mystery to some people. The widespread of cheaper oils might have caused the obliteration of olive oil. Personal preferences might also have been pushing aside this golden liquid.

It is time people get to know the blessings of olive oil calories and all related health benefits and culinary practices. Keep scrolling down to be amazed and find out more about this earthly wonder.

Nutritional value of olive oil:

We all share a misconception that fats, whatever their source, are bad for the health. Well, surprisingly enough, not all fats are created equal! Plant-based fats, like olive oil, are always better and less harmful than animal fats.

Against all odds and all misconceptions regarding olive oil, research has proved it is incredibly beneficial and can be of great effect on certain conditions.

One study back in the 1950s revealed that high fats diets resulted in the greatest weight loss witnessed between subjects who were assigned different regimens.

Another study, published by the Journal of American Medical Association, revealed that high to moderate fat consumption is the best choice for post-weight loss diets. They reduced blood sugars and doubled the energy levels of the subjects.

Those stressing over calorie intake should rest assured that not all calories are as bad as they think. Olive oil might be high in calories but it is not quite harmful.

The nutritional value of olive oil fills you up quickly, thwarting feelings of hunger. The satisfaction you get from this fat prevents food cravings and excessive food consumption and hence helps keep you in shape.

Olive oil fits well with the Mediterranean and keto diets, the two most appreciated diets for overall health. The former has been studied extensively for its tremendous benefits and ability to prevent several chronic conditions.

Olive oil nutrition facts:

According to the United States Department of Agriculture, one tablespoon of olive oil, which is about 14 grams, contains 120 calories, and has the following nutritional information:

Total fats

14 g

Saturated fat

2.2 g

Polyunsaturated fat

1.8 g

Monounsaturated fat

10 g

Trans fat

0 g

Total carbohydrates

0 g

Dietary fiber

0 g


0 g


0 g


0 g


0 g


0 g

How many calories are in a tablespoon of extra virgin olive oil?

Is extra virgin olive oil high in calories? Most people keep asking this question. They are right to ask because calories are the main factor in all changes in our bodies and shapes. Unfortunately, like all oils, EVOO contains considerable amounts of calories, yet it has fewer calories than the other varieties of olive oil.

Normal olive oil and extra virgin olive oil have slightly different nutrition values. Extra virgin olive oil calories are a bit less than those of other varieties of olive oil. There are 119 calories in one tablespoon.

Both varieties have more or less the same amount of fats, yet the values of the types of fats differ.

  • Saturated fat: 1.9 g
  • Polyunsaturated fat: 1.4 g
  • Monounsaturated fat: 9.8 g

You should keep in mind, though, that these values might and do change according to the different brands and the type of olive used for the extraction.

The less saturated fat in this oil the better it is for health, that’s why most people prefer to use EVOO instead of normal oil. Besides, proteins and micronutrients might be rare in oil, but there are minor amounts of vitamins in EVOO. In one tablespoon you could benefit from 13 % of your daily recommended value of vitamin E and 9 % of the recommended value for vitamin K.

Extra virgin olive oil is indeed one of the healthiest fats ever acknowledged by mankind. It is extremely beneficial and health-friendly. What might have been missing from discussions are probably the benefits of olives. Oil is not the only good thing we can enjoy.

What are olives good for? Olives calories and nutritional value

Olive trees have been the faithful companion of humanity from ancient civilizations till the present day, and they will still be drowning people with their endless benefits long beyond the present generations.

The consumption of salted fruits and vegetables is a traditional habit of most cuisines around the world. What might have not occurred to most people is that olives can be eaten salted too. This is a culinary habit specific to the Mediterranean regions.

The United States Department of Agriculture revealed the following nutritional value of black olives and green olives. The serving is about 34 grams, which makes around 10 medium-sized olives.

Black olives

green olives





2 grams

1 gram


less than 1 gram

less than 1 gram

Total fat

3 grams

5 grams

Monounsaturated fat

2 grams

4 grams

Saturated fat

2% of the Daily Value

3% of the DV


3% of the DV

4% of the DV


11% of the DV

23% of the DV

Olives’ calories are relatively low. They are also low on fat and provide a good amount of fiber. These characteristics and their sweet tangy taste make them the most widespread option among people, especially on both shores of the Mediterranean.

The importance of green olive olives nutrition is common knowledge. Olives are rich in polyphenols, essential antioxidants for overall health. They help fight inflammations and might even prevent chronic conditions such as diabetes and heart issues.

One thing to keep in mind is that these wonderful treats can be risky if consumed excessively. They contain fairly good amounts of salt and this might not be suitable for everyone. Moderation is always the key to avoid all potential problems.

Olive oil calories: a blessing or a curse?

Olives, whether green or black, are an important source of antioxidants and vitamins. They are hence excellent treatment for various skin and aging problems. Olives also might contain good amounts of copper, sodium, and calcium, all necessary nutrients for the body.

Research has found that antioxidants in olives can fight oxidation and free radicals, the factors behind most chronic diseases. It is quite likely that eating salted fresh olives might be a good routine to keep your body free of cancer and other conditions. Evidence also has supported claims that consuming olives and olive oil can prevent or at least minimize the effects of osteoporosis, which is a condition that weakens the bones.

The bottom line is that antioxidants abundant in olives such as these plant-based compounds,oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin, are vital for your health. These can regulate blood fats, blood pressure and hence protect against heart diseases.

After all, olive oil calories and olives calories are not so scary compounds. Though they might be a bit high, they are overpowered by the beneficial nutrients.


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