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Olive oil spread Calories
Spreadable olive oil, rich in unsaturated fats and vitamin E.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Olive oil spread (14 g) has 101 calories. That works out to 720 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 11.2 g of fat and 0 g of fiber. Its 2 mg of Vitamin E covers 13% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Olive oil spread Nutrition Facts
Selected: 1 tablespoon (medium) · 14 g
101
KCAL / 14G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
11.2g
· 14% 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 spread nutrition facts table · 1 tablespoon (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 1.82 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.28 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 spread?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 14 g | 101 kcal |
| 1 teaspoon (small) | 5 g | 36 kcal |
| 1 slice (thin) | 10 g | 72 kcal |
| 1 slice (thick) | 20 g | 144 kcal |
| 1 serving (medium) | 20 g | 144 kcal |
| 2 tablespoon (large) | 28 g | 202 kcal |
| 1 serving (large) | 30 g | 216 kcal |
| 100 g | 100 g | 720 kcal |
| 1 pack (medium) | 100 g | 720 kcal |
Calculated from 720 calories per 100 g.
Frequently Asked Questions About Olive oil spread
What is olive oil spread made of?
Olive oil spread is a processed, spreadable product made with olive oil. Its exact ingredients vary: some versions combine olive oil with water or other ingredients to create a soft texture, so it is not simply bottled olive oil in a different shape.
Is olive oil spread healthier than butter?
Olive oil spread can provide more unsaturated fat than butter, which may make it a preferable choice for the type of fat. Formulas vary, though, and a spreadable texture does not mean it should be used without regard to portion size.
Can you cook with olive oil spread?
Yes, some olive oil spreads can be used in cooking, but not all are made for high heat. Spreads containing water may splatter when heated, so use liquid olive oil for frying unless the product directions specifically say otherwise.
Does olive oil spread need to be refrigerated after opening?
Follow the storage directions for your olive oil spread, since products have different formulations. Keep the container closed and use a clean knife; these simple steps help prevent contamination and preserve its quality after opening.
Why does olive oil spread become hard in the fridge?
Olive oil spread can firm up in the fridge because olive oil fats crystallize at low temperatures. This change in texture does not necessarily mean it has spoiled; letting it sit briefly at room temperature can soften it again.
Can olive oil spread replace butter in baking?
Sometimes, but olive oil spread does not always behave like butter in baking. Its water and fat proportions can change a recipe’s texture, especially in pastries that rely on butter’s structure, so a direct swap may not work well.
How do you make olive oil spread at home?
You can make a simple olive oil spread by chilling olive oil and stirring it as it firms, but the texture may change as it warms. Commercial spreads may be processed with other ingredients to keep their consistency more stable.
Can you put olive oil spread on toast?
Yes, olive oil spread works on toast just like other spreads. If it has become firm in the fridge, let it soften briefly before spreading; adding it while the toast is warm also makes it easier to spread.
Is olive oil spread the same as olive tapenade?
No, olive oil spread and olive tapenade are different foods. Olive oil spread is a fat-based spread, while tapenade is made from chopped or blended olives and commonly includes ingredients such as capers or anchovies.
Can you fry with olive oil spread?
Olive oil spread is generally not the best choice for frying. Water or other ingredients in some spreads can cause splattering or affect how the product behaves when heated; use liquid olive oil for frying instead.
Olive oil spread Vitamins & Minerals
Vitamins
Vitamin E
1.96mg · 13% DV
Vitamin K
8.4µg · 7% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
Minerals
Iron
0.08mg · 0% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
Magnesium
0.14mg · 0% DV
Sodium
0.28mg · 0% DV
Potassium ⭐
0.14mg · 0% DV
Olive oil spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive oil spread
To burn the 101 calories in 1 tablespoon (medium) (14 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 spread?
Olive oil spread is olive oil presented in a soft, spreadable form rather than as a pourable liquid; its exact texture and ingredients can vary by product. It has the fruity, sometimes grassy flavour associated with olive oil and is easy to spread on bread. In Mediterranean-style meals, serve it at breakfast or as part of a simple starter with bread, tomatoes, olives or grilled vegetables; it also works as a table spread wherever you live.
It is high in fat and provides unsaturated fats and vitamin E, while supplying no protein or carbohydrate. A thin layer adds plenty of flavour, so pair it with fresh or toasted bread, or use a little to finish vegetables. Check the product’s texture before serving if you want it to spread smoothly.
How Nutritious Is Olive oil spread?
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 spread Processed?
NOVA 3
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 spread Contain Allergens?
No known major allergens
Which Diets Is Olive oil spread Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Olive oil spread Fat Profile
SATURATED
1.82g
MONOUNSATURATED
8.4g
POLYUNSATURATED
1.47g
Omega 6:3 ratio 13.7:1
Above the ideal 4:1 (13.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.