Olive oil has a health halo. It is the star of the Mediterranean diet, the oil fitness influencers drizzle on everything, and the bottle that costs three times as much as your regular refined oil. But if you are trying to lose weight, is it actually helping? The honest answer is yes, with one big condition.
Quick answer
Olive oil can support weight loss when it replaces other fats, not when it is added on top of them. It is rich in monounsaturated fats that support heart health and fullness, but it still has about 120 calories per tablespoon. Use it in measured amounts, roughly 1 to 2 tablespoons a day.
Calories first: olive oil is still oil
Every oil, from olive to mustard to ghee, contains about 9 calories per gram. One tablespoon of olive oil is about 120 calories, the same as a tablespoon of refined sunflower oil. Pouring olive oil freely because it is “healthy” is one of the most common reasons people stall on a diet.
So the question is not “Is olive oil low in calories?” It isn’t. The real question is whether it is a better fat to spend your calories on. It is.
Why olive oil is a better fat
- Monounsaturated fat. About 70 percent of olive oil’s fat is oleic acid, a monounsaturated fat linked with better cholesterol levels and heart health.
- Extra virgin olive oil contains antioxidants that help reduce inflammation, which matters if you train regularly.
- Fat slows digestion. A little olive oil with a protein-rich meal helps you stay full longer.
- Better than the alternatives. Swapping vanaspati, butter-heavy cooking or reused deep-frying oil for olive oil is a clear upgrade.
Research on the Mediterranean diet, which uses olive oil as its main fat, has repeatedly linked it with better heart health and modest weight benefits over time. The benefit comes from the overall pattern, not from oil alone.
Which type of olive oil to buy
| Type | Best for | Smoke point (approx.) |
| Extra virgin | Salads, drizzling, light sautéing | 190–210°C |
| Pure or “classic” | Everyday cooking, stir-frying | 210–230°C |
| Pomace | High-heat cooking | ~240°C |
| Light | Neutral flavour, baking | ~240°C |
Can you cook Indian food in olive oil?
Yes. Indian tadkas and sautéing rarely go above 180 to 200°C, which pure olive oil handles well. Extra virgin works for gentle cooking too, though its flavour can clash with strong spices. For deep frying, olive oil works but is expensive. Most people use it for everyday cooking and keep extra virgin for salads.
How to use olive oil for weight loss
- Measure it. Use a teaspoon, not a free pour. An oil spray is even better.
- Replace, don’t add. If you switch to olive oil, cut back on other fats.
- Pair it with protein. Olive oil plus lean chicken or fish makes a meal that keeps you full for hours.
- Watch salad dressings. Restaurant salads can carry 3 to 4 tablespoons of oil.
- Keep total fat in balance. For most people, fat should make up roughly 20 to 35 percent of daily calories.
FAQs
Does drinking olive oil on an empty stomach burn fat? No. There is no good evidence for this, and it adds calories.
Is olive oil better than ghee for weight loss? Calorie for calorie they are similar. Olive oil has more heart-friendly fats; ghee is higher in saturated fat.
How much olive oil per day is healthy? Around 1 to 2 tablespoons fits most balanced diets.
Lean protein, cooked the better way
The best way to use olive oil is in measured amounts, alongside lean protein. Brush a teaspoon over a Norwegian Atlantic Salmon Fillet before baking, or toss a light olive-oil salad with sliced Everyday Chicken Breast (32 g protein per pack).
