Olive Oil vs. Lemon
Nutrition comparison of Olive Oil and Lemon
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
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and lemon:
- Lemon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lemon is a great source of dietary fiber.
- Lemon 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 (Lemons, raw, without peel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and lemon has 97% less calories than olive oil - lemon has 29 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 per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for lemon, 10:84:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Lemon | |
|---|---|---|
| Protein | ~ | 10% |
| Carbohydrates | ~ | 84% |
| Fat | 100% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than lemon - lemon has 9.3g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Lemon is a great source of dietary fiber and it has more dietary fiber than olive oil - lemon has 2.8g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than lemon - lemon has 2.5g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Lemon has more protein than olive oil - lemon has 1.1g 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 has 100% less saturated fat than olive oil - lemon has 0.04g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has more Vitamin C than olive oil - lemon has 53mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Lemon and olive oil contain similar amounts of Vitamin A - lemon has 1ug 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 - lemon 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 - olive oil has 60.2ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Lemon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Lemon | |
|---|---|---|
| Thiamin | ~ | 0.04 MG |
| Riboflavin | ~ | 0.02 MG |
| Niacin | ~ | 0.1 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | ~ | 0.08 MG |
| Folate | ~ | 11 UG |
Minerals
calcium
Lemon has 25 times more calcium than olive oil - lemon has 26mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Lemon and olive oil contain similar amounts of iron - lemon has 0.6mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Lemon has 137 times more potassium than olive oil - lemon has 138mg 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 | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | 1.9 mg |
| kaempferol | ~ | 0.03 mg |
| myricetin | ~ | 0.5 mg |
| Quercetin | ~ | 1.14 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than lemon per 100 grams.
| Olive Oil | Lemon | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.026 G |
| Total | 0.761 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than lemon per 100 grams.
| Olive Oil | Lemon | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.063 G |
| Total | 10.176 G | 0.063 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.
Olive Oil g
()
|
Daily Values (%) |
Lemon 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 or olive oil contain more calories in 100 grams?Olive oil is high in calories and lemon has 100% less calories than olive oil - lemon has 29 calories in 100g and olive oil has 884 calories.
Does lemon or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than lemon - lemon has 9.3g of carbs for 100g and olive oil has no carbs..