Oil, olive, salad or cooking
FDC 171413tablespoon (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 34 · +12 vs Fats & oils medianOlive oil scores 34 of 100, a Low band placement ranking 12th of 60 fats and oils, above the category median of 22 despite being essentially pure fat. Its one defining figure is vitamin E at 96% DV per 100 g, a level few other oils in the category approach.
It is used for sauteing, dressing salads, and finishing cooked dishes, with a tablespoon (14 g) the standard measure in most recipes. Because it is 100% fat by weight, it also carries 13.8 g of saturated fat per 100 g, a figure worth factoring in for anyone already eating rich or fried foods elsewhere that day.
See how this score is calculated, build a plate around oil, olive, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 884 kcal | 44% |
| Total fat | 100 g | 128% |
| Saturated fat | 14 g | 69% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 1 mg | 0% |
| Calcium | 1 mg | 0% |
| Iron | 0.56 mg | 3% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 14 mg | 96% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 1.9 g | 10% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.28 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0.14 mg | 0% |
| Calcium | 0.14 mg | 0% |
| Iron | 0.08 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 2 mg | 13% |
Source: USDA FoodData Central · Public domain
FDC 171413Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fats & oils median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Oil, corn and canolaDensity 37 vs 34Vegetable oil-butter spread, reduced calorieDensity 39 vs 34Oil, canolaDensity 39 vs 34Original analysis by NutriVerdict
In the kitchen and how to use it
Olive oil for salad or cooking is used both raw and heated: drizzled over salads, bread, or finished dishes for its flavor, whisked into vinaigrettes and marinades, or used as the base fat for sauteing and roasting. Its flavor ranges from mild and buttery to peppery and grassy depending on the variety and how it was pressed, which is why cooks often keep a milder bottle for cooking and a more flavorful one reserved for finishing dishes at the table.
Store it in a dark bottle or tin away from heat and direct light, since exposure to both accelerates rancidity, and try to use it within a few months of opening rather than letting it sit indefinitely. Nutritionally it is essentially pure fat, 100 g of fat and 884 calories per 100 g, so it is used by the tablespoon in cooking and dressing rather than as a dish on its own; a tablespoon serving is just 14 g. It stands out as a source of vitamin E, providing 96% DV per 100 g, making the oil used to finish a salad or roast vegetables a meaningful contributor of that nutrient alongside its role as a cooking fat.
Frequently asked questions about oil, olive
How many calories are in olive oil?
Olive oil has 884 calories per 100 g; a tablespoon serving (14 g) is the more typical amount used in cooking or dressing.
Is olive oil a good source of vitamin E?
Yes, it provides 96% of the Daily Value for vitamin E per 100 g.
How should olive oil be stored?
Keep it in a dark bottle away from heat and light, and use it within a few months of opening to avoid rancidity.