All cooking oils are essentially fat, but the exact fat content and the weight of a spoonful vary from one product to the next. This calculator takes the fat-per-100g number from nutrition databases, applies it to your chosen oil type, and converts your measurement — grams, millilitres, tablespoons, teaspoons, or cups — into a precise fat count for the serving you actually use.
It is designed for anyone tracking macronutrients, following a keto or low-fat diet, counting calories, or simply trying to understand food labels. A 1-tablespoon pour of olive oil is rarely exactly 15 g — density matters — and this tool accounts for that. You will see fat grams, fat calories, total calories, and the percentage Daily Value based on a 78 g reference.
Because oils are so energy-dense, small measurement errors can shift your daily totals by 50–100 kcal. The quick-fill buttons and detailed step-by-step breakdown make consistent logging faster, whether you are meal prepping or eating out.
🛢️ Oil Fat Per 100g
Pick an oil, enter an amount, and see the fat breakdown for that serving.
📊 Nutrition breakdown
How 'Fat per 100g' Is Calculated
The 'per 100g' figure is the standard nutrition-label way to express a food's fat density. It tells you how many grams of fat exist for every 100g of product. For a pure oil, that number is close to 100 because the product is almost entirely fat, but for butter, ghee, or blended fats it can be 81-99g.
When you measure oil by volume, the calculator first converts your spoonful or cup into a weight using the oil's density, then applies the fat percentage. The step-by-step breakdown in the results panel shows each stage, so you never have to trust an unexplained number.
Reference: Fat and Density of Common Oils
The table below lists typical values from nutrition databases. These are rounded; check your specific product label for the most precise numbers.
| Oil / Fat | Fat per 100 g | Density (g/ml) | Energy per 100 g |
|---|---|---|---|
| Olive oil | 100 g | 0.91 | 884 kcal |
| Canola oil | 100 g | 0.92 | 884 kcal |
| Sunflower oil | 100 g | 0.92 | 884 kcal |
| Coconut oil | 99 g | 0.92 | 862 kcal |
| Avocado oil | 100 g | 0.91 | 884 kcal |
| Sesame oil | 100 g | 0.92 | 884 kcal |
| Peanut oil | 100 g | 0.91 | 884 kcal |
| Butter | 81 g | 0.91 | 717 kcal |
| Ghee | 99.5 g | 0.92 | 882 kcal |
Source: USDA FoodData Central. Energy values are approximate; the FDA Daily Value for total fat is 78 g per day.
Worked Example: A 2-Tablespoon Pour of Avocado Oil
You add 2 tablespoons of avocado oil to a salad dressing. With 1 tablespoon set to 15 ml, your volume is 30 ml. Avocado oil has a density of about 0.91 g/ml, so the mass is 30 × 0.91 = 27.3 g. Since avocado oil is 100 g fat per 100 g, the fat is also 27.3 g.
At 9 kcal per gram of fat, that serving provides about 246 kcal from fat alone. If you used butter instead (81 g fat per 100 g, density 0.91), the same 2-tablespoon serving would weigh about 27.6 g and contain 22.4 g fat, roughly 202 kcal from fat. That 20-kcal difference matters when you log several oil-based foods each day.
Why Density Changes the Answer
Oil is lighter than water. A tablespoon (15 ml) of water weighs 15 g, but a tablespoon of most oils weighs only 13.6-13.8 g because oil density is roughly 0.91-0.92 g/ml. If you simply treat '1 tablespoon' as 15 g or '1 cup' as 240 g, you will overestimate fat and calories by about 8-9%.
Tips for Accurate Fat Tracking
- Use a kitchen scale and measure oil in grams whenever possible; it removes spoon-size and density uncertainty.
- Measure oil before it goes into the pan. Oil that sticks to the bottle neck or pourer can quietly add 5-10 kcal.
- If you use cooking spray, track the spray time or treat it as a small fat addition—many sprays market '0 g fat' per 0.25-second spray, but the bottle label nutrition values assume a tiny serving.
- Don't forget oil hiding in marinades, dressings, bread dips, and sautéed vegetables. These 'extras' are often the difference between a calorie target and a hidden surplus.
- To fit oil fat into your daily macronutrient targets, pair this calculator with a nutrition target calculator.
Frequently Asked Questions
Is every cooking oil really 100 g of fat per 100 g?
Most refined and cold-pressed plant oils are 99-100% fat. Coconut oil is close to 99 g because of minor moisture and unsaponifiable compounds. Butter is only about 81 g fat per 100 g because it contains water and milk solids. Ghee, which is butter with water and solids removed, is back up near 99.5 g.
Does 1 teaspoon of oil weigh 5 g?
Not exactly. A teaspoon is a volume measure equal to 5 ml, so its weight depends on density. For a standard oil at 0.92 g/ml, 1 teaspoon weighs about 4.6 g and supplies roughly 41 kcal. Treating it as 5 g would overstate fat by about 0.4 g per teaspoon—small for one spoonful, but noticeable if you pour three or four 'teaspoons' into a pan.
Can I use the calculator for blended products like mayonnaise?
The custom option works well for any fat spread or blended oil with a known nutrition label. Enter the fat grams per 100g from the label (for example, mayonnaise often contains 75-80 g of fat per 100 g) and treat the density as roughly 0.92 g/ml. For products with significant water, the density estimate is less exact, so weighing the product is the better choice.