Previously, we have discussed the content in several everyday eatables — from fruits to processed foods. But have you ever wondered how many calories one tablespoon of oil may have, and could any variety have as many as 500 calories?
Experts note that the calorie content of one tablespoon of oil varies depending on the type used.
“It is a known fact that many oils tend to carry more calories — around 120 to 130 — per tablespoon. However, it is not understood if any oil has as many as 500 calories per tablespoon,” said Jinal Patel, dietician, Zynova Shalby Hospital.
Agreed Kanikka Malhotra, consultant dietician and diabetes educator, and shared that one spoon or 5 ml has 45 calories. “So one tablespoon is 15 ml. So 45*3 = 135 calories,” she explained.
In the context of India’s rising chronic disease burden, particularly conditions like obesity, diabetes, and heart disease, it is crucial to re-evaluate our cooking oil consumption. Malhotra noted that the general guideline for is to limit daily oil intake to approximately 30 ml (two tablespoons). “This recommendation translates to about 250-260 calories from fats, encompassing all dietary fat sources, including oils, ghee, butter, and nuts. However, it’s essential to focus not just on quantity but also on the quality of oils used,” said Malhotra.
Oils such as olive, coconut, and canola may give around 120 calories per tablespoon, said Patel.
Patel, too, noted that while all oils provide essential fats, the type of fat matters. “Oils like olive oil are rich in monounsaturated fats, which are good for heart health. Moreover, coconut oil contains of saturated fat. It is advisable to use the oil recommended by the expert,” said Patel.
Aim to restrict deep-fried foods to once every two weeks. “This not only cuts down on oil consumption but also minimises unhealthy fat intake associated with fried foods. Using a variety of oils can help achieve a more balanced intake of fatty acids in your diet. “For example, combining mustard and coconut oil can enhance flavour and nutritional benefits. The overconsumption of certain oils, particularly those high in omega-6 fatty acids, such as soybean and sunflower oils, may contribute to chronic inflammation and related diseases. Therefore, selecting oils wisely and practicing moderation is vital,” Malhotra said.
If you are on a , it will be imperative to consult an expert to determine which oil suits you best for consumption, taking into account your calorie intake.
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