Lowest Calorie Oil? Compare 5 Common Cooking Oils
Which Cooking Oil Has the Lowest Calories?
Most common pure cooking oils have very similar calories at the same serving size: about 120 calories per tablespoon. Switching from olive oil to avocado, canola, coconut or grapeseed oil is unlikely to make a meaningful difference to the calories you use. Compare equal portions first, then consider flavor, cooking needs and the amount you actually add.
Use the five-oil comparison below as a quick guide. Check your bottle's Nutrition Facts label for its exact serving size and calories; small differences between labels do not make an oil a low-calorie food.
| Cooking oil | Approximate calories | What to compare beyond calories |
|---|---|---|
| Olive oil | About 120 kcal | Flavor and the intended cooking use |
| Avocado oil | About 120 kcal | Refined or unrefined variety and flavor |
| Canola oil | About 120 kcal | Neutral flavor and the recipe's needs |
| Coconut oil | About 120 kcal | Distinctive flavor and higher saturated fat |
| Grapeseed oil | About 120 kcal | Mild flavor and the intended cooking use |
Calories are rounded comparison estimates, not laboratory measurements of a particular brand. Sources: University of Arkansas Division of Agriculture: Choose the Best Cooking Oil; American Heart Association: Healthy Cooking Oils.
Looking to use less oil? Jump to cooking substitutes or portion-control tips. An oil sprayer changes how oil is applied; it does not change the calories in the oil itself.
Why Calories Don't Mean “Unhealthy”
Here's the thing: most cooking oils are calorie-dense. A single tablespoon packs around 120 calories, regardless of whether it's olive oil, avocado oil, or grapeseed oil. But those calories aren't “empty.” They often come bundled with healthy fats, vitamin E, and antioxidants that your body needs.
The American Heart Association even encourages the use of unsaturated fats, like those in olive and canola oil, over saturated or trans fats (AHA source). So, while the calorie numbers might look intimidating, they don't automatically make oils “bad.”
Breaking Down Oils: Calories and Nutrition
Olive Oil
The classic kitchen staple, olive oil, is about 120 kcal per tablespoon. It's rich in monounsaturated fats and antioxidants. Beyond the numbers, it adds a peppery finish to salads or warm bread. Using an olive oil mister bottle helps keep your portions in check while still delivering that iconic Mediterranean flavor.
Avocado and Canola Oil
- Avocado oil: Around 120 kcal per tablespoon, mild taste, high smoke point, and packed with heart-healthy fats.
- Canola oil: Similar calorie count, but lower in saturated fat than many alternatives. Its neutral flavor makes it a go-to for stir-frying.
Both are practical everyday choices if you like versatile oils that won't overpower your dish.
Coconut and Grapeseed Oil
- Coconut oil: About 120 kcal per tablespoon, similar to other cooking oils, but higher in saturated fat.
- Grapeseed oil: About 120 kcal per tablespoon, with a higher smoke point and subtle flavor, making it perfect for roasting veggies.
Low-Calorie Cooking Substitutes
Broth and Vinegar
Vegetable or chicken broth can replace oil when sautéing onions or mushrooms. A splash of apple cider vinegar or balsamic vinegar adds tang with only a handful of calories—between 2 and 14 per tablespoon.
Applesauce in Baking
Baking a batch of brownies? Try swapping part of the oil for unsweetened applesauce. It keeps baked goods moist while trimming the calorie load.
Sprays and Misters
A mister for oil (like a refillable spray bottle) delivers flavor with just a fine mist—far less than a full pour. It's one of the easiest tricks for reducing calories without sacrificing taste.
How to Control Portions Without Losing Flavor
Here's where real kitchen experience makes a difference. Over the years, I found myself pouring way more oil than I needed—especially when cooking with friends or rushing through a recipe. Two simple habits changed everything:
- Brush, don't pour: A Yarramate oil bottle brush lets you lightly coat pans or bread with just enough oil, no waste.
- Spray, don't soak: A Yarramate oil sprayer evenly mists salads or roasting veggies, saving calories while enhancing flavor.
Final Thoughts: Enjoy Oils Wisely
There's no such thing as a truly “low-calorie oil.” The five oils above have broadly similar calories when compared at the same serving size. Instead of chasing the lowest numbers, focus on:
- Choosing oils rich in healthy fats.
- Using substitutes like broth or vinegar when oil isn't essential.
- Controlling portions with brushes, sprayers, and measuring spoons.
Cooking with oils can be both healthy and satisfying when you use them intentionally. With the right tools and a little mindfulness, you'll get the flavor, texture, and nutrients—without the unnecessary excess.