Blog

Walking down that supermarket aisle and staring at rows of oil bottles—olive oil, avocado oil, sunflower oil—can feel overwhelming. But don't worry: this guide will help you confidently select the right cooking oil to match your health goals, cooking habits, and pantry essentials.

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 124 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 124 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: Slightly lower in calories (~117 kcal per tablespoon), but higher in saturated fats. Best in moderation.
• 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.” Coconut oil might shave a few calories off, but the difference is minimal. 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.