Among commonly used cooking oils, coconut oil and avocado oil have slightly fewer calories per tablespoon compared to others, but all oils are calorie-dense, providing about 120-130 calories per tablespoon.
Which Oil Has the Least Calories? | A Guide to Healthy Cooking Fats
When it comes to cooking oils, the focus is often on their health benefits, such as the types of fats they contain, rather than just their calorie count. However, if you’re trying to manage weight or reduce calorie intake, understanding which oil has the least calories can be helpful. While there isn’t a huge difference in calories between various oils, knowing the caloric content and nutritional profile of each can assist in making more informed choices.
In this article, we'll break down the calorie content of common cooking oils, examine the types of fats they contain, and discuss their overall impact on health. You'll also find practical tips for using oils wisely in your diet without overloading on calories.
Caloric Content of Common Cooking Oils
All cooking oils are calorie-dense, but some oils have a slightly lower calorie content than others. On average, one tablespoon of oil contains around 120 to 130 calories, but this number can vary slightly depending on the type of oil.
Oils with the Lowest Calorie Count
- Coconut Oil: 117 calories per tablespoon.
- Avocado Oil: 120 calories per tablespoon.
- Olive Oil: 119 calories per tablespoon.
Although these differences may seem minor, over time, choosing oils with lower calorie content can add up, especially if you use oil frequently in cooking.
Oils with Moderate to High Calories
- Vegetable Oil: 124 calories per tablespoon.
- Canola Oil: 124 calories per tablespoon.
- Peanut Oil: 119 calories per tablespoon.
- Sunflower Oil: 120 calories per tablespoon.
While these oils are slightly higher in calories, it's important to remember that the quality of the fats in these oils can make a significant difference to your health. Oils high in healthy fats, such as monounsaturated and polyunsaturated fats, can be more beneficial despite their similar calorie count to less healthy oils.
Table 1: Caloric Content of Common Cooking Oils (Per Tablespoon)
| Oil Type | Calories per Tablespoon | Primary Fat Type |
| Coconut Oil | 117 | Saturated |
| Olive Oil | 119 | Monounsaturated |
| Avocado Oil | 120 | Monounsaturated |
| Peanut Oil | 119 | Monounsaturated/Polyunsaturated |
| Vegetable Oil | 124 | Polyunsaturated |
| Canola Oil | 124 | Monounsaturated/Polyunsaturated |
| Sunflower Oil | 120 | Polyunsaturated |
Types of Fats in Cooking Oils and Their Impact on Health
The type of fat in cooking oils is just as important as the number of calories they contain. Different oils contain varying proportions of saturated, monounsaturated, and polyunsaturated fats, each of which affects health in different ways.
Saturated Fats
Saturated fats are typically solid at room temperature and have been linked to higher levels of LDL (“bad”) cholesterol, which can increase the risk of heart disease. However, some saturated fats, like those found in coconut oil, may have different effects due to their medium-chain triglycerides (MCTs), which are metabolized differently by the body.
- Best For: Occasional use, particularly in high-heat cooking or baking where solid fat is needed.
- Common Oils: Coconut oil, palm oil.
Monounsaturated Fats
Monounsaturated fats are considered heart-healthy fats because they can help reduce LDL cholesterol while maintaining or even increasing HDL (“good”) cholesterol levels. Oils high in monounsaturated fats, like olive oil and avocado oil, are excellent choices for overall health.
- Best For: Salad dressings, light sautéing, and medium-heat cooking.
- Common Oils: Olive oil, avocado oil, peanut oil.
Polyunsaturated Fats
Polyunsaturated fats include omega-3 and omega-6 fatty acids, which are essential for brain function and cell growth. However, too much omega-6, found in oils like vegetable and sunflower oil, can promote inflammation if not balanced with omega-3 intake.
- Best For: Use in moderation for cooking at moderate temperatures.
- Common Oils: Vegetable oil, canola oil, sunflower oil.
Table 2: Types of Fats in Common Cooking Oils
| Oil Type | Saturated Fats (%) | Monounsaturated Fats (%) | Polyunsaturated Fats (%) |
| Coconut Oil | 82 | 6 | 2 |
| Olive Oil | 14 | 73 | 11 |
| Avocado Oil | 12 | 70 | 13 |
| Peanut Oil | 17 | 48 | 34 |
| Vegetable Oil | 11 | 24 | 63 |
| Canola Oil | 7 | 63 | 28 |
| Sunflower Oil | 10 | 20 | 66 |
Health Considerations Beyond Calories: Choosing the Right Oil
While it's helpful to know the caloric content of oils, the type of fats and how oils are processed have a more significant impact on overall health. Here's a deeper look into the benefits and potential downsides of different oils.
Olive Oil: A Staple for Heart Health
Olive oil, particularly extra virgin olive oil (EVOO), is celebrated for its high content of heart-healthy monounsaturated fats and antioxidants. It has been linked to reduced inflammation, lower risk of heart disease, and improved brain function.
- Calories: 119 per tablespoon.
- Best Use: Salad dressings, light sautéing, drizzling on vegetables or pasta.
Coconut Oil: Low in Calories but High in Saturated Fat
Coconut oil contains medium-chain triglycerides (MCTs), which may support weight loss by boosting metabolism. However, it is high in saturated fat, which could raise cholesterol levels if consumed in excess.
- Calories: 117 per tablespoon (slightly lower than most other oils).
- Best Use: Baking, high-heat cooking, or adding richness to dishes.
Avocado Oil: Nutrient-Rich and Versatile
Avocado oil is another excellent source of monounsaturated fats and is rich in vitamin E. It's ideal for cooking at high temperatures due to its high smoke point, making it a great choice for frying or roasting.
- Calories: 120 per tablespoon.
- Best Use: High-heat cooking, salad dressings, or as a finishing oil.
Canola and Vegetable Oils: Affordable but Highly Processed
While canola and vegetable oils are inexpensive and widely used, they are often highly processed, which can reduce their nutritional value. These oils are high in omega-6 fatty acids, which can promote inflammation when consumed in excess.
- Calories: 124 per tablespoon.
- Best Use: Occasional use in cooking but best avoided for daily use due to their highly processed nature.
How to Use Cooking Oils Wisely to Manage Calorie Intake
Given that cooking oils are calorie-dense, it's easy to overuse them, leading to unwanted calorie intake. Here are some practical tips for incorporating healthy oils into your diet without exceeding your calorie goals.
Measure Your Oil
Instead of pouring oil directly from the bottle, use a tablespoon or oil spray to control the amount you're using. This simple step can significantly reduce the calories you consume from oils.
- Tip: Try using a kitchen spray bottle to lightly coat your pans or salads with oil for better portion control.
Opt for Non-Stick Cooking Methods
Using non-stick cookware or cooking techniques like steaming, grilling, or baking can help reduce the need for oil. When using oils, choose high-quality options and use them sparingly.
- Tip: Invest in good non-stick cookware to reduce the amount of oil needed for frying or sautéing.
Prioritize Cold Use Oils for Maximum Benefits
Oils like extra virgin olive oil and flaxseed oil offer the most nutritional benefits when used in cold dishes, such as salads or drizzled over cooked vegetables. Cooking these oils at high temperatures can break down some of their beneficial compounds.
- Tip: Save high-quality oils for finishing or cold use and use more heat-stable oils, like avocado oil, for frying or roasting.
Table 3: Tips for Reducing Calorie Intake from Oils
| Strategy | Explanation | Benefit |
| Measure Oil Use | Use a spoon or spray bottle to portion oil | Prevents excessive calorie intake |
| Non-Stick Cookware | Reduces need for oil during cooking | Lowers total calorie consumption |
| Cold Use Oils | Use oils like olive or flaxseed in cold dishes | Retains beneficial nutrients |
| Heat-Stable Oils | Use avocado or coconut oil for high-heat cooking | Prevents oil degradation |
FAQs – Which Oil Has the Least Calories
Which Cooking Oil Has the Fewest Calories?
Coconut oil has the fewest calories per tablespoon, at around 117 calories, though most oils contain between 120-130 calories per tablespoon. The small differences in calorie content are less significant than the type of fat and overall health benefits of each oil.
Is Coconut Oil Healthier Because It Has Fewer Calories?
While coconut oil has slightly fewer calories, its high saturated fat content may not make it the healthiest choice for everyday use. It's best to use it in moderation and combine it with other healthier fats, like olive or avocado oil.
How Can I Reduce Calories When Cooking with Oil?
To reduce calories, measure the oil you use, choose non-stick cookware, and opt for oil sprays. This helps control portion sizes and ensures you're not consuming extra calories unnecessarily.
Is Olive Oil Better for Weight Loss?
Olive oil, particularly extra virgin olive oil, is a healthy fat that can support weight loss due to its heart-healthy fats and ability to promote satiety. However, it should still be used in moderation due to its calorie content.
Which Oil Is Best for High-Heat Cooking?
Avocado oil is one of the best oils for high-heat cooking due to its high smoke point and nutrient profile. It can withstand higher temperatures without breaking down, making it ideal for frying or roasting.
Are There Any Oils with Zero Calories?
No, all oils contain calories, typically around 120 per tablespoon. However, you can reduce calorie intake by using cooking sprays that lightly coat your food with oil.
Does the Type of Oil Affect Cholesterol?
Yes, oils high in monounsaturated and polyunsaturated fats, such as olive and avocado oils, can help reduce LDL (bad) cholesterol levels. In contrast, oils high in saturated fats, like coconut oil, may raise cholesterol levels when used excessively.
Can I Use Oil and Still Lose Weight?
Yes, you can use oil and still lose weight by controlling portion sizes and choosing oils that provide health benefits, such as olive or avocado oil. Be mindful of the calorie content, as oils are calorie-dense.
What Is the Healthiest Oil for Daily Use?
Extra virgin olive oil is widely considered the healthiest oil for daily use due to its high content of monounsaturated fats and antioxidants. It's ideal for salad dressings, light sautéing, and drizzling over cooked dishes.
Should I Avoid All Oils to Reduce Calories?
No, oils provide essential fats that are important for health. Instead of avoiding oils, focus on using them in moderation and choosing high-quality oils that offer nutritional benefits.
Conclusion: Which Oil Has the Least Calories
Balance Calorie Control with Nutritional Benefits
While the calorie content of oils is fairly consistent across types, the health benefits can vary significantly. For those looking to manage weight, it's essential to choose oils like olive or avocado oil, which provide heart-healthy fats without overloading on calories. By measuring portions, using non-stick cookware, and focusing on nutrient-rich oils, you can enjoy the benefits of cooking with oils while keeping calorie intake in check.