A conventional 15 ml tablespoon of extra virgin olive oil provides about 120–125 kcal. This is an estimate: household spoons vary, so weighing the oil in grams is more repeatable.
In brief
- EVOO provides about 9 kcal per gram.
- A conventional 5 ml teaspoon is about 4.6 g and 41 kcal.
- A conventional 15 ml tablespoon is about 13.7 g and 123 kcal.
- A scale is more accurate: 10 g is about 90 kcal.
- Label differences mainly reflect the reference unit, density and rounding.
Why oil is energy-dense
Oil consists almost entirely of fat. EU food-information rules use 37 kJ, or 9 kcal, per gram as the energy conversion factor for fat. CREA tables list extra virgin olive oil at about 899 kcal and 99.9 g fat per 100 g.
Calories do not measure quality, authenticity, freshness or sensory category. Those questions require other criteria and, where appropriate, official professional tests.
Converting millilitres to grams
Volume and weight are different. The Codex standard gives olive oil a relative density of about 0.910–0.916 at 20 °C. For kitchen estimates, 0.915 g/ml is practical.
- grams ≈ ml × 0.915
- kcal ≈ grams × 9
- kcal ≈ ml × 8.2
These are approximations, not analytical measurements. Temperature, composition and rounding can cause small differences.
Practical portion table
| Portion | Volume | Estimated weight | Estimated energy |
|---|---|---|---|
| 1 conventional teaspoon | 5 ml | 4.6 g | about 41 kcal |
| 2 teaspoons | 10 ml | 9.2 g | about 82 kcal |
| 1 conventional tablespoon | 15 ml | 13.7 g | about 123 kcal |
| Weighed portion | — | 10 g | about 90 kcal |
| Weighed portion | — | 20 g | about 180 kcal |
| Label reference | 100 ml | about 91.5 g | about 824 kcal |
Values are rounded. “Teaspoon” and “tablespoon” here mean conventional measures of 5 and 15 ml, not every piece of cutlery.
Why 100 ml and 100 g show different values
About 824 kcal per 100 ml and 899–900 kcal per 100 g are compatible: 100 ml of oil weighs roughly 91–92 g. Compare labels only on the same basis; small differences can also arise from source data and rounding.
How to measure oil at home
The most reliable kitchen method
- Place a container on a scale and tare it.
- Pour the desired amount.
- Multiply grams by 9 for a quick calorie estimate.
You can also weigh the bottle before and after pouring. A graduated measure is useful for recipes; an ordinary spoon is less repeatable.
What home checks cannot establish
At home you can measure weight and volume. A kitchen scale cannot determine exact energy, authenticity or commercial category; those require composition data and professional or official methods.
Does EVOO have more calories than other oils?
Per gram, edible oils have very similar energy values because they consist almost entirely of fat. “Extra virgin” does not make the oil more calorific, nor calorie-free. Overall nutritional choices cannot be reduced to calorie count alone.
Frequently asked questions
How many calories are in a tablespoon of EVOO?
About 120–125 kcal for 15 ml. Actual cutlery can hold more or less, so weighing is more accurate.
How many calories are in a teaspoon?
A conventional 5 ml teaspoon provides about 41 kcal.
How many calories are in 10 g of EVOO?
About 90 kcal, using 9 kcal per gram of fat.
Does cooking reduce the calories?
Heating does not remove the oil’s energy. Intake depends on the amount actually eaten; some may remain in the pan or be absorbed by food.
Why does a label show around 824 kcal per 100 ml?
Because 100 ml weighs about 91–92 g. At roughly 9 kcal per gram, that is close to 824 kcal.
Does EVOO have more calories than seed oil?
Per equal weight, their energy values are generally very close. Quality and composition should not be judged by calories alone.
Conclusion
Remember two practical figures: about 90 kcal per 10 g and about 120–125 kcal per conventional 15 ml tablespoon. When precision matters, weigh the oil.