Cooking Oil Calories

Cooking oils are everywhere — sizzling in pans, drizzling over salads, or baked right into our favorite breads. But here’s the thing: those tiny drops pack a serious punch when it comes to calories. Cooking oil calories might not seem like much when you “just” add a splash, but they add up faster than most people realize.

Whether you’re watching your weight, tracking macros, or simply aiming for better nutrition, understanding calories in cooking oil is essential. Not all oils are created equal. Some deliver healthy fats that support heart health, while others can work against your wellness goals.

In this guide, we’ll break down:

• How many calories in 1 tablespoon cooking oil (and in a teaspoon).
• Which cooking oil is lowest in calories.
• The difference between healthy fats and harmful fats.
• How to choose the cooking oil with least calories without sacrificing flavor.

By the end, you’ll know exactly which bottle to reach for in your kitchen — and how to use it wisely.

Calories in Cooking Oil: The Basics

Here’s the reality: fats are calorie-dense. All cooking oils, regardless of source, contain around 120 calories per tablespoon on average. That’s because fats contain 9 calories per gram, compared to just 4 for proteins and carbs.

For perspective:

• 1 tablespoon = ~120 calories.
• 1 teaspoon = ~40 calories.

That means even a “light” drizzle can turn into an unintentional calorie bomb.

But while the calorie count doesn’t vary dramatically, the type of fat and nutritional benefits do. That’s why which cooking oil is lowest in calories isn’t the only question — you also need to know what kind of fats it contains.

Calories in 1 Tablespoon Cooking Oil: A Quick Reference Guide

Here’s a breakdown of popular cooking oils and their calorie content per tablespoon:

Cooking Oil	Calories per Tablespoon	Main Fat Type	Key Notes
Lard	115	Saturated	High in saturated fat — use sparingly.
Shortening	113	Mostly Monounsaturated	More stable than lard but still processed.
Hazelnut Oil	120	Monounsaturated	Rich in Vitamin E, but pricey and harder to find.
Almond Oil	120	Monounsaturated	Heart-healthy, boosts HDL cholesterol.
Avocado Oil	124	Monounsaturated	Good for heart health; avoid if on MAO inhibitors.
Canola Oil	124	Monounsaturated	Low in saturated fat; versatile.
Coconut Oil	120	Saturated	Raises cholesterol; use moderately.
Corn Oil	120	Polyunsaturated	Can lower total cholesterol but may lower HDL too.
Cottonseed Oil	120	Polyunsaturated	Contains Vitamin E; often used in processed foods.
Grapeseed Oil	120	Polyunsaturated	Can help reduce cholesterol.
Olive Oil	119	Monounsaturated	Anti-inflammatory, heart-healthy, rich in Vitamin E.
Palm Oil	120	Saturated	Best used in non-food products like soap.
Peanut Oil	119	Mono + Polyunsaturated	Great for frying; cholesterol-friendly.
Safflower Oil	120	Polyunsaturated	Lowers cholesterol.
Sesame Oil	120	Unsaturated	Distinct flavor; healthy in moderation.
Soybean Oil	120	Polyunsaturated	Affordable, but often refined.
Sunflower Oil	120	Polyunsaturated	Supports heart health.
Walnut Oil	120	Polyunsaturated	Delicate flavor; best for dressings.

Calories in 1 Teaspoon Cooking Oil

When tracking your intake, teaspoons matter. Calories in 1 teaspoon cooking oil average 40 calories. That may seem small, but if you sauté vegetables in 3 teaspoons (1 tablespoon), that’s already 120 calories before you even add other ingredients.

Actionable Tip: Use a measuring spoon when cooking — you might be surprised how much you’re actually pouring.

What Cooking Oil Is Lowest in Calories?

Technically, most oils fall in the same calorie range — between 113 and 124 calories per tablespoon. That’s just a 9% difference from the lowest to highest.

However, if your goal is the cooking oil with least calories, then shortening (113 kcal) and lard (115 kcal) are technically lower. But here’s the catch — they’re also high in saturated fat, which can negatively impact heart health.

If you want low calories and healthy fats, stick with oils rich in monounsaturated or polyunsaturated fats:

• Olive Oil (119 kcal)
• Canola Oil (124 kcal, but heart-healthy)
• Avocado Oil (124 kcal, nutrient-rich)

Healthy Fats vs. Unhealthy Fats

Not all calories in cooking oil are equal in terms of health impact.

Better Choices (Healthy Fats):

• Monounsaturated fats (Olive, Canola, Avocado, Almond) — Improve cholesterol, reduce inflammation.
• Polyunsaturated fats (Walnut, Sunflower, Grapeseed) — Provide essential omega-3 and omega-6 fatty acids.

Limit or Avoid (Less Healthy Fats):

• Saturated fats (Lard, Coconut, Palm) — Can raise LDL cholesterol and increase heart disease risk.
• Trans fats (Partially hydrogenated oils) — Should be eliminated entirely.

Practical Tips to Reduce Cooking Oil Calories Without Losing Flavor

You don’t have to ditch oil entirely — you just need to use it strategically.

1. Measure, Don’t Pour
   Eyeballing often doubles the intended amount.
2. Use Oil Misters
   Spray bottles distribute oil evenly while drastically cutting down quantity.
3. Combine Oil with Broth or Water
   For sautéing vegetables, start with a splash of broth, then add a touch of oil for flavor.
4. Choose Cooking Methods that Require Less Oil
   Steaming, baking, and air frying use less oil than deep-frying.
5. Use Strong-Flavored Oils for Finishing
   A teaspoon of toasted sesame oil or walnut oil packs enough flavor to dress a whole dish.

The Role of Cooking Oil in Nutrition

While cutting calories from cooking oil is smart for weight management, remember: fats are essential. They help absorb vitamins A, D, E, and K, provide energy, and support cell function. The key is moderation and making smart swaps.

Final Thoughts on Cooking Oil Calories

The truth? You can’t avoid calories in cooking oil entirely. Even the cooking oil with least calories will still be calorie-dense. But by choosing oils with healthy fats, measuring portions, and using cooking techniques that reduce oil usage, you can keep flavor high and calories in check.

Next time you reach for that bottle, you’ll know exactly what’s in every golden drop — and how to make it work for your health.

FAQs on Cooking Oil Calories