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Olive oil (pan-heated) Calories
Pan-heated olive oil, rich in vitamin E and healthy monounsaturated fats.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Olive oil (pan-heated) (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 1.9 mg of Vitamin E covers 13% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Olive oil (pan-heated) 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%
Olive oil (pan-heated) nutrition facts table · 1 tablespoon (medium) (13.5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 1.86 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.27 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 Olive oil (pan-heated)?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 13.5 g | 119 kcal |
| 1 teaspoon (small) | 4.5 g | 40 kcal |
| 1 serving (medium) | 10 g | 88 kcal |
| 1 tablespoon (thin) | 10 g | 88 kcal |
| 1 tablespoon (thick) | 15 g | 133 kcal |
| 2 tablespoon (large) | 27 g | 239 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 Olive oil (pan-heated)
Can you cook with pan-heated olive oil?
Yes, pan-heated olive oil works well for everyday cooking, including sautéing and shallow frying. Keep the heat moderate and avoid leaving the oil in the pan until it smokes.
Does pan-heated olive oil become toxic when heated?
No, ordinary cooking does not make pan-heated olive oil toxic. Prolonged overheating or burning can create unpleasant and potentially harmful breakdown products, so lower the heat if the oil starts smoking.
Does pan-heated olive oil lose its health benefits?
It does not lose all of them. Heating can reduce some antioxidants, but the monounsaturated fats in olive oil are relatively stable during typical pan cooking.
Can you use extra-virgin olive oil as pan-heated olive oil?
Yes, extra-virgin olive oil can be used in a pan. Its flavor may come through in the finished dish, so it is especially useful when that fruity, peppery taste is welcome.
Why does pan-heated olive oil smoke so quickly?
Pan-heated olive oil usually smokes quickly because the pan is too hot, especially if it was left empty over high heat. Reduce the heat and add the oil as the pan warms rather than heating it for a long time on its own.
Can pan-heated olive oil be used for deep-frying?
Yes, olive oil can be used for deep-frying as well as pan cooking. For home use, avoid letting it overheat, and do not keep reheating the same oil after it has darkened or developed an off smell.
Why does pan-heated olive oil foam in the pan?
Foaming often comes from moisture on the pan or food, or tiny food particles left in the oil. Dry the pan and ingredients where practical; a little foam by itself does not mean the olive oil is spoiled.
Should you heat the pan or the pan-heated olive oil first?
Warm the pan and add the olive oil as it heats, or add both shortly before cooking. Leaving olive oil in an empty, very hot pan can make it smoke before the food goes in.
Does pan-heated olive oil change the taste of food?
Yes, particularly when the pan-heated olive oil is extra virgin. Its fruity, grassy, or peppery notes can remain in the dish; refined olive oil gives a milder, more neutral result.
Can you reuse pan-heated olive oil after frying?
You can reuse it only if it has not been overheated and is still clean, but repeated heating degrades the oil. Discard it if it is dark, sticky, smells off, or smokes unusually fast.
Olive oil (pan-heated) Vitamins & Minerals
Vitamins
Vitamin E
1.94mg · 13% DV
Vitamin K
8.13µg · 7% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
Minerals
Manganese
0.01mg · 0% DV
Iron
0.08mg · 0% DV
Calcium
0.14mg · 0% DV
Sodium
0.27mg · 0% DV
Potassium ⭐
0.14mg · 0% DV
Olive oil (pan-heated) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive oil (pan-heated)
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 Olive oil (pan-heated)?
Pan-heated olive oil is olive oil warmed in a skillet for cooking, rather than a separate dish. It is used to sauté vegetables, eggs, fish and meat, and to start sauces; the flavour and aroma become more pronounced as it warms. In Mediterranean cooking, it is a familiar base for everyday meals, while home cooks elsewhere use it much the same way. Add it to a hot pan before the other ingredients, but avoid letting it smoke.
It is almost entirely fat, so it is energy-dense and provides no protein, carbohydrate or fibre. A little goes a long way: measure a small amount for the pan, or pair it with vegetables, beans or whole grains for a more balanced meal.
How Nutritious Is Olive oil (pan-heated)?
Nutrient density
Medium
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 Olive oil (pan-heated) Processed?
NOVA 2
Minimally Processed
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 Olive oil (pan-heated) Contain Allergens?
No known major allergens
Which Diets Is Olive oil (pan-heated) 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
Olive oil (pan-heated) Fat Profile
SATURATED
1.86g
MONOUNSATURATED
9.86g
POLYUNSATURATED
1.42g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.