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Oleic Acid Calories
Monounsaturated fatty acid, abundant in olive oil and avocados.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Oleic Acid (14 g) has 119 calories. That works out to 884 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 13.5 g of fat and 0 g of fiber. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oleic Acid Nutrition Facts
Selected: 1 tablespoon (medium) · 13.5 g
119
KCAL / 13.5G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
13.5g
· 17% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Oleic Acid nutrition facts table · 1 tablespoon (medium) (13.5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Oleic Acid?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 13.5 g | 119 kcal |
| 1 teaspoon (small) | 4.5 g | 40 kcal |
| 10 g | 10 g | 88 kcal |
| 20 g | 20 g | 177 kcal |
| 2 tablespoon (large) | 27 g | 239 kcal |
| 1 ounce (medium) | 28 g | 248 kcal |
| 50 g | 50 g | 442 kcal |
| 100 g | 100 g | 884 kcal |
| 1 cup (large) | 216 g | 1909 kcal |
Calculated from 884 calories per 100 g.
Frequently Asked Questions About Oleic Acid
What is oleic acid?
Oleic acid is a monounsaturated fatty acid found in foods such as olive oil, avocados and many nuts. Your body can also make it, so it is not considered an essential fatty acid that must come from food.
Which foods are high in oleic acid?
Olive oil is a well-known source of oleic acid, as are avocados, almonds, hazelnuts and some canola oils. The amount varies by food and oil variety; “high-oleic” labels identify products bred or made to contain more.
Is oleic acid an omega-9 fatty acid?
Yes, oleic acid is an omega-9 fatty acid. Unlike essential omega-3 and omega-6 fats, the body can produce oleic acid, although it is also commonly consumed in plant oils and other foods.
Is oleic acid the same as olive oil?
No, oleic acid is one fatty acid found in olive oil, not the oil itself. Olive oil contains a mixture of fatty acids and other naturally occurring compounds, with oleic acid usually making up a large share.
Can oleic acid help lower LDL cholesterol?
Replacing some saturated fat with oleic-acid-rich foods may help lower LDL cholesterol. The benefit comes from the dietary replacement, such as using olive oil instead of butter, rather than from oleic acid acting as a treatment on its own.
Is oleic acid good for you?
Oleic acid can be part of a heart-healthy eating pattern, especially when it replaces saturated fats. Sources such as olive oil, nuts and avocados also provide a practical way to include it in meals.
Can you cook with oleic acid?
Oleic acid is not usually sold or used by itself as a household cooking oil. It is consumed in oils that contain it, such as olive oil; avoid overheating cooking oils, since high heat can degrade their quality.
Can oleic acid be used on the skin?
Oleic acid appears in some skincare products as an emollient, but concentrated oleic acid may irritate sensitive skin or weaken the skin barrier. Do not apply pure oleic acid to your skin unless a product is specifically formulated for that use.
How is oleic acid different from linoleic acid?
Oleic acid is a monounsaturated omega-9 fat that the body can make, while linoleic acid is a polyunsaturated omega-6 fat that must come from food. Olive oil is rich in oleic acid; many sunflower oils contain more linoleic acid.
Can eating too much oleic acid be harmful?
Oleic acid in ordinary foods is generally safe for most people. However, consuming large amounts of added oils can add substantial energy to meals, so use oleic-acid-rich oils as part of a varied diet rather than in excess.
Oleic Acid Vitamins & Minerals
Vitamins
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
B2
0mg · 0% DV
B3
0mg · 0% DV
Minerals
Calcium
0mg · 0% DV
Iron
0mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
Oleic Acid Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oleic Acid
To burn the 119 calories in 1 tablespoon (medium) (13.5 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oleic Acid?
Oleic Acid is a monounsaturated fatty acid found naturally in foods such as olive oil, avocados and some nuts. It is not usually served on its own; people consume it as part of these foods and the oils made from them.
In Mediterranean cooking, it is familiar through olive oil used in salads, dressings and cooked vegetables. Its flavour and texture depend on the food it occurs in: olive oil can taste fruity and feel smooth, while an avocado is mild and creamy. Oleic Acid itself contributes fat and energy, so measuring oil when cooking can help keep portions in line with your needs. Pair olive oil with vegetables, herbs and citrus for a simple dressing.
How Nutritious Is Oleic Acid?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oleic Acid Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oleic Acid Contain Allergens?
No known major allergens
Which Diets Is Oleic Acid Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Oleic Acid Fat Profile
SATURATED
0g
MONOUNSATURATED
13.5g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.