Olive Oil Nutrition Facts: Calories, Macros & Health Benefits
Summary: Olive Oil contains 450 calories, 0.1g protein, 2.5g carbs, and 48g fat per 2 tablespoons (30g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 450 kcal | 22% |
| Protein | 0.10g | 0% |
| Carbohydrates | 2.5g | 1% |
| Total Fat | 48.0g | 62% |
| Sugar | 2.0g | -- |
| Saturated Fat | 6.8g | 34% |
| Sodium | 480.0mg | 21% |
| Potassium | 0.20mg | 0% |
| Calcium | 1.0mg | 0% |
| Iron | 10.0mg | 56% |
| Magnesium | 0.05mg | 0% |
| Zinc | 3.0mg | 27% |
| Vitamin E | 5.0mg | 33% |
Is Olive Oil Good for You?
Olive Oil provides 450 calories per 2 tablespoons (30g) with 0.1g protein, 2.5g carbohydrates, and 48g fat. It is a source of saturated fat (34% dv), sodium (21% dv), iron (56% dv).
Light salad dressing made primarily with olive oil, vinegar or lemon juice, and seasonings
Key Health Benefits of Olive Oil
- Saturated Fat (34% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (56% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (27% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (33% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Olive Oil Nutrition with Gram
Use Gram to log olive oil and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in olive oil?
Olive Oil contains 450 calories per 2 tablespoons (30g).
How much protein is in olive oil?
Olive Oil provides 0.1g of protein per 2 tablespoons (30g).
How many carbs are in olive oil?
Olive Oil has 2.5g of carbohydrates per 2 tablespoons (30g).
Is olive oil good for tracking nutrition?
Yes. Olive Oil can be logged by calories, macros, and micronutrients in the Gram app.
How should I use olive oil in a meal plan?
Use Olive Oil as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track olive oil and thousands of other foods with the Gram app.