Olive Oil vs. Lemon juice
Nutrition comparison of Olive Oil and Lemon Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
lemon juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and lemon juice:
- Lemon juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lemon juice is an excellent source of Vitamin C.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Lemon juice (Lemon juice, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and lemon juice has 98% less calories than olive oil - lemon juice has 22 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to lemon juice per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for lemon juice, 5:88:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Lemon juice | |
|---|---|---|
| Protein | ~ | 5% |
| Carbohydrates | ~ | 88% |
| Fat | 100% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than lemon juice - lemon juice has 6.9g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Lemon juice has more dietary fiber than olive oil - lemon juice has 0.3g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than lemon juice - lemon juice has 2.5g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Lemon juice and olive oil contain similar amounts of protein - lemon juice has 0.35g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and lemon juice has 100% less saturated fat than olive oil - lemon juice has 0.04g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Lemon juice is an excellent source of Vitamin C and it has more Vitamin C than olive oil - lemon juice has 38.7mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Lemon juice and olive oil contain similar amounts of Vitamin A - lemon juice has 1.8ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 94 times more Vitamin E than lemon juice - lemon juice has 0.15mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has more Vitamin K than lemon juice - olive oil has 60.2ug of Vitamin K per 100 grams and lemon juice does not contain significant amounts.
The B Vitamins
Lemon juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Lemon juice | |
|---|---|---|
| Thiamin | ~ | 0.024 MG |
| Riboflavin | ~ | 0.015 MG |
| Niacin | ~ | 0.091 MG |
| Pantothenic acid | ~ | 0.131 MG |
| Vitamin B6 | ~ | 0.046 MG |
| Folate | ~ | 20 UG |
Minerals
calcium
Lemon juice and olive oil contain similar amounts of calcium - lemon juice has 6mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Olive oil has 600% more iron than lemon juice - lemon juice has 0.08mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Lemon juice has 102 times more potassium than olive oil - lemon juice has 103mg of potassium per 100 grams and olive oil has 1mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Olive Oil | Lemon juice | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | ~ |
| myricetin | ~ | 0.02 mg |
| Quercetin | ~ | 0.37 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than lemon juice per 100 grams.
| Olive Oil | Lemon juice | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.009 G |
| Total | 0.761 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than lemon juice per 100 grams.
| Olive Oil | Lemon juice | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.012 G |
| Total | 10.176 G | 0.012 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Lemon juice (Lemon juice, raw) .
Olive Oil g
()
|
Daily Values (%) |
Lemon juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lemon juice or olive oil contain more calories in 100 grams?Olive oil is high in calories and lemon juice has 100% less calories than olive oil - lemon juice has 22 calories in 100g and olive oil has 884 calories.
Does lemon juice or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than lemon juice - lemon juice has 6.9g of carbs for 100g and olive oil has no carbs..