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Calorie Chart for Fats and Oils

Calories and saturated fat in cooking oils, olive oil, butter, lard, and margarine — per 100 g, tablespoon, and teaspoon.
Margarine 80%7170.20.780.70
Butter7170.90.181.10
Coconut oil8920099.10
Canola oil884001000
Sunflower oil884001000
Olive oil884001000

Values per 100 g of food. P = protein, C = carbs (excluding fiber), F = fat, in grams. Click a column heading to sort.

Lowest in calories per 100 g

  1. Margarine 80% 717 kcal
  2. Butter 717 kcal
  3. Canola oil 884 kcal
  4. Sunflower oil 884 kcal
  5. Olive oil 884 kcal

Highest in protein per 100 g

  1. Butter 0.9 g
  2. Margarine 80% 0.2 g
  3. Coconut oil 0 g
  4. Canola oil 0 g
  5. Sunflower oil 0 g

Good to know

Fat is the most calorie-dense macronutrient, so oils have more calories per 100 g than any other foods. But they differ in the types of fat they contain: butter, lard, and coconut oil are high in saturated fat, while olive oil and canola oil are low in it. In practice, measuring with a spoon instead of pouring “by eye” makes the biggest difference.

Data: USDA FoodData Central (SR28); Polish names and servings: EatSee editorial team. Values are approximate and for informational purposes only. How we prepare our calorie chart.