Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Teaspoon, 5 g | 45 | 0.0 | 5.0 | 0.0 |
| Tablespoon, 15 g | 135 | 0.0 | 15.0 | 0.0 |
| 100 g | 898 | 0.0 | 99.8 | 0.0 |
Your plate isn't the average one
The table shows average reference values. Take a photo of your plate: we will count the composition, macros and FoodMate Score of exactly your serving. Free, no sign-up, the photo is not stored.
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Extra virgin | 135 kcal |
| Refined | 135 kcal |
| Cooking spray, one short spritz (about 1 g) | 9 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 9 mcg | 8% |
How many calories are in a spoon of olive oil
Olive oil is almost pure fat: 898 kcal per 100 g. A tablespoon holds about 15 g of oil and gives 135 kcal, a teaspoon about 5 g and 45 kcal. Poured from the bottle by eye, a salad usually gets two or three spoons, that is 270-400 kcal, more than all the vegetables on the plate together.
Olive and sunflower oil
In calories all vegetable oils are almost the same, about 880-900 kcal per 100 g. Olive oil differs in its fat: it is highest in monounsaturated oleic acid, and extra virgin is also rich in polyphenols. Refined olive oil has the same calories but less flavor and fewer beneficial compounds. Swapping sunflower oil for olive oil will not make you lose weight.
Oil in salads and for frying
A teaspoon of oil, 45 kcal, is usually enough for one salad serving if you mix it with salt and lemon juice first. When frying, some oil stays in the pan and some is absorbed: vegetables and eggplant absorb more, meat less. A cooking spray gives about 1 g of oil per spritz, handy when you just need to grease the pan.
Olive oil for weight loss
Oil belongs in the diet: without fat, vitamins A, D, E and K are poorly absorbed and meals are less filling. Two or three teaspoons of olive oil a day are 90-135 kcal and a good share of vitamin E. The only problem is quantity: oil is the most caloric food in the kitchen and the one most often forgotten in counting.
How to count your serving
Measure the oil with a spoon or put the bottle on the scale to see how many grams went, then multiply by 9. If the oil is already in a salad or in the pan with food, take a photo in MyFoodMate AI and the app estimates it along with the rest.