1 tablespoon (medium) of Olive Oil (Spray) (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.

What is Olive Oil (Spray)?

Olive oil spray is olive oil dispensed as a fine mist, making it easier to coat a pan, baking tray or ingredients with a thin, even layer. It is a convenient format rather than a different kind of oil, and its flavour depends on the olive oil used, ranging from mild and fruity to more peppery.

In Mediterranean cooking, it can be used to prepare vegetables for roasting, lightly coat a pan for eggs, or finish food before cooking. It also works for home cooks elsewhere who want to spread oil over a surface without pouring freely. Olive oil is entirely fat and is rich in monounsaturated fats; spraying can help you use less, but the amount still matters. It is useful for lightly coating cookware or vegetables when you want a measured hand with oil.

Olive Oil (Spray) Nutrition Facts

Selected: 100 g

884

KCAL / 100G

Carbs

· 0% DV

Protein

· 0% DV

Fat

100g

· 128% DV

Fiber

· 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 (Spray) Vitamins & Minerals

Vitamins

Vitamin E

14.4mg · 96% DV

Vitamin K

60µg · 50% DV

Vitamin A

0.1mg · 0% DV

0mg · 0% DV

Minerals

Iron

1mg · 6% DV

Calcium

1mg · 0% DV

Magnesium

0mg · 0% DV

Zinc

0mg · 0% DV

How Nutritious Is Olive Oil (Spray)?

Nutrient density

Medium

40/ 100

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

0/ 100

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.

Olive Oil (Spray) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Olive Oil (Spray)

To burn the 884 calories in 100 g:

🚶

219min

Walking (5 km/h)

🏃

90min

Running (8 km/h)

🚴

120min

Cycling

🏊

103min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Olive Oil (Spray) 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 (Spray) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Olive Oil (Spray) Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Olive Oil (Spray) Fat Profile

SATURATED

14g

MONOUNSATURATED

73g

POLYUNSATURATED

11g

⚖️

Omega 6:3 ratio 12.3:1

Above the ideal 4:1 (12.3:1).

Compare Olive Oil (Spray)

🫒vs🧈

Olive Oil (Spray) vs Butter167 kcal more per 100 g

→🫒vs🫒

Olive Oil (Spray) vs Olive oilSame calories per 100 g

→🫒vs💊

Olive Oil (Spray) vs Fish Oil Capsule16 kcal fewer per 100 g

→🫒vs🥥

Olive Oil (Spray) vs Coconut oil22 kcal more per 100 g

→

Foods Similar to Olive Oil (Spray)

🧈

Butter

717 kcal

🫒

Olive oil

884 kcal

💊

Fish Oil Capsule

900 kcal

🥥

Coconut oil

862 kcal

🥥

Coconut milk

230 kcal

🌻🛢️

Sunflower Oil

884 kcal

🛢️

Oil

884 kcal

🛢️

MCT Oil

860 kcal

Frequently Asked Questions About Olive Oil (Spray)

Can you use olive oil spray in an air fryer?

Yes, olive oil spray can lightly coat food before it goes into an air fryer. Spray the food rather than the heating element, and follow your appliance’s instructions; a thin coating helps avoid excess oil pooling in the basket.

Is olive oil spray just regular olive oil?

Olive oil spray delivers olive oil as a fine mist, so the main difference is how it is applied. Some aerosol products also use a propellant or other ingredients, while pump sprays may contain only oil; formulations vary.

Can you cook with olive oil spray?

Yes, olive oil spray works for everyday cooking such as sautéing vegetables or coating a pan. Its thin layer can heat quickly, so use moderate heat and avoid leaving a sprayed pan empty over a hot burner.

Is olive oil spray suitable for high-heat cooking or frying?

Olive oil spray is not the best choice for deep-frying or very high heat. The fine layer can smoke or burn quickly, and spraying a pan does not provide enough oil for deep-frying; use an appropriate cooking oil instead.

Can you use olive oil spray for eggs?

Yes, olive oil spray can coat a pan for frying or scrambling eggs. Keep the pan at moderate heat, since the thin film may smoke if overheated, and use a spray that is suitable for your cookware.

Can olive oil spray be used for baking?

Yes, olive oil spray can lightly coat baking trays and pans. It may not replace solid fat when a recipe depends on butter or shortening for texture, so use it mainly for greasing rather than as a direct recipe substitute.

Does olive oil spray help with weight loss?

Olive oil spray can make it easier to use a thinner coating than pouring oil, which may help you limit added oil. It does not cause weight loss on its own, and a long spray can still leave a generous coating.

Can you spray olive oil directly onto food?

Yes, you can spray olive oil directly onto vegetables, bread, or other foods before cooking. Use short, even sprays so the surface is lightly coated, and avoid spraying near an open flame or onto a hot heating element.

How should you store olive oil spray?

Store olive oil spray in a cool, dry place away from direct sunlight and heat, with the cap on. Light and warmth can make olive oil lose freshness; follow the storage directions on the particular container.

Can you refill an olive oil spray can?

Do not refill a pressurized aerosol can of olive oil spray; opening or refilling it can be dangerous. Refillable pump bottles are designed for reuse, but clean and refill them only as their manufacturer directs.

Have another question about Olive Oil (Spray)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026