Olive Oil vs Vegetable Oil: Calories, Nutrition & Which Is Better?
One tablespoon of olive oil (~14g) has about 124 calories, and one tablespoon of vegetable oil has almost exactly the same — also around 124 calories. Both oils are essentially 100% fat, so calories are nearly identical; what actually separates them is the type of fat and, for olive oil, the presence of beneficial plant compounds.
🫒 Olive Oil
Calories per 100g: 884 kcal
Per 1 tablespoon (14g): ~124 kcal
Protein: 0g · Carbs: 0g · Fat: 14g (per 100g)
Fiber: 0g per 100g
Best for: salad dressings, drizzling, low-to-medium heat cooking
🛢 Vegetable Oil
Calories per 100g: ~884 kcal
Per 1 tablespoon (14g): ~124 kcal
Protein: 0g · Carbs: 0g · Fat: ~14g (per 100g)
Fiber: 0g per 100g
Best for: high-heat frying, baking, neutral flavor cooking
Olive Oil vs Vegetable Oil: side-by-side comparison
| Factor | 🫒 Olive Oil | 🛢 Vegetable Oil | Better choice |
|---|---|---|---|
| Calories (per 100g) | 884 kcal | ~884 kcal | Tie — both pure fat |
| Calories (per tablespoon) | ~124 kcal | ~124 kcal | Tie |
| Fat (per 100g) | 100g | ~100g | Tie |
| Fat type | Mostly monounsaturated | Mostly polyunsaturated (varies by blend) | Olive oil, for everyday health |
| Antioxidants | High in polyphenols & vitamin E (esp. extra virgin) | Lower, especially in refined versions | Olive oil |
| Smoke point | Lower (especially extra virgin, ~190°C) | Higher (often 220°C+) | Vegetable oil, for frying |
| Typical serving size | 1 tablespoon (~14g) | 1 tablespoon (~14g) | — |
| Weight loss suitability | Same — portion, not type, is what matters | Same — portion, not type, is what matters | Tie |
| Best use case | Dressings, drizzling, sautéing | Deep frying, high-heat baking | Depends on cooking method |
Olive oil values come from the CalorieMetrica nutrition database. Vegetable oil is not yet a dedicated CalorieMetrica database entry, so figures shown use standard generic reference values for a typical refined vegetable oil (soybean/canola blend) — nearly all cooking oils share this same ~9 kcal/g, 100% fat profile. See the Food Compare tool and Meal Planner.
Calories: olive oil vs vegetable oil
All cooking oils, regardless of source, are essentially 100% fat and deliver about 9 calories per gram — so olive oil and vegetable oil land at almost exactly the same calorie count: roughly 124 kcal per tablespoon for either one.
This makes the calorie question the least interesting part of this comparison. Whichever oil you cook with, a tablespoon adds the same calorie load to your meal — the real differences are in fat quality, micronutrients and cooking behavior.
The only way to meaningfully change the calorie count is to use less oil overall — measuring with a spoon instead of free-pouring from the bottle, or using a spray bottle for a thin, even coat, whichever oil you choose.
Nutrition comparison
Olive oil, especially extra virgin, is mostly monounsaturated fat and carries meaningful amounts of polyphenols and vitamin E — plant compounds linked to anti-inflammatory and antioxidant effects in nutrition research. This is the basis for olive oil's central role in the Mediterranean diet.
Vegetable oil is a broad category — it usually refers to soybean, canola, corn or a blend, and its fatty acid profile varies by source. Refined vegetable oils generally have fewer of the plant antioxidants found in unrefined olive oil, since refining strips out many micronutrients along with strong flavors and odors.
Neither oil provides meaningful protein, carbohydrate or fiber — they are pure fat sources, so their nutritional value comes entirely from fat type and micronutrient content rather than macros. Check your overall fat intake goals against your daily target with the TDEE Calculator.
Which is better for weight loss?
Neither — this is a genuine calorie tie. Both oils deliver about 124 kcal per tablespoon, so the calories-in side of weight loss doesn't favor one over the other; portion control is what matters.
Where oil choice can indirectly help weight management is satiety and flavor satisfaction — olive oil's stronger flavor can mean people use a little less to get the same taste payoff in a dressing or finished dish, though this varies by person and recipe. Track your daily target with the TDEE Calculator and plan meals in the Meal Planner.
Which is better for muscle gain?
Neither oil contributes protein, so this category is a tie by default. Either oil is a reasonable way to add calories to a bulking diet — a drizzle on rice, a cooking fat for meat or vegetables — but protein still needs to come from dedicated sources.
Set your protein target with the Protein Calculator and get your protein from chicken, fish, eggs, legumes or dairy rather than from either oil.
Which is healthier overall?
Olive oil generally has the edge for everyday health, mainly due to its monounsaturated fat profile and antioxidant content — research consistently links regular olive oil use, particularly extra virgin, to favorable cardiovascular outcomes as part of an overall healthy diet.
That said, vegetable oil isn't unhealthy in moderate amounts, and its higher smoke point makes it genuinely better suited to high-heat frying, where olive oil (especially extra virgin) can degrade and smoke. Many kitchens reasonably use both — olive oil for dressings and finishing, a refined oil for high-heat cooking.
Practical meal examples
Weight-loss dressing (~62 kcal): 1/2 tablespoon olive oil (~62 kcal) whisked with lemon juice and herbs for a salad.
Muscle-gain stir-fry (~248 kcal added): 2 tablespoons vegetable oil (~248 kcal) for high-heat searing of chicken and vegetables.
Balanced daily use (~124 kcal): 1 tablespoon olive oil drizzled over roasted vegetables or a finished dish. Build any of these in the Meal Planner.
FAQs: olive oil vs vegetable oil
Which has fewer calories, olive oil or vegetable oil?
Neither — both are essentially pure fat and land at almost exactly the same calorie count, roughly 124 kcal per tablespoon.
Is olive oil healthier than vegetable oil?
For most everyday uses, yes — olive oil's monounsaturated fat and antioxidant polyphenols are generally considered more favorable than the profile of most refined vegetable oils, though both are fine in moderation.
Which has more protein, olive oil or vegetable oil?
Neither has any meaningful protein — both are pure fat with no significant protein, carbohydrate or fiber content.
Can I use olive oil for frying?
You can, but its lower smoke point (especially extra virgin) means it's better suited to low-to-medium heat cooking, dressings and finishing. Refined vegetable oil handles high-heat frying more reliably.
Is vegetable oil bad for you?
Not inherently — moderate amounts of vegetable oil fit into a balanced diet. The main consideration is fat quality and overall dietary pattern rather than any single oil being "bad."
Which is better for gym diets, olive oil or vegetable oil?
Both add the same calories with no protein, so neither has a gym-specific advantage — either can be used to hit daily calorie targets alongside dedicated protein sources.
Related pages
Keep going
Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, or find your calorie target with the TDEE Calculator.
📊 Olive oil values come from the CalorieMetrica nutrition database. Vegetable oil figures are generic reference estimates, since vegetable oil is not yet a dedicated database entry — nearly all cooking oils share a similar ~9 kcal/g fat profile. See Data Sources.