Olive oil is not high in potassium. A tablespoon contains less than 1 mg of potassium, making it one of the lowest-potassium foods you can consume. For context, the daily recommended intake for potassium is 4,700 mg, so even generous use of olive oil contributes virtually nothing to your daily total.
How Much Potassium Is in Olive Oil
According to the National Kidney Foundation, one tablespoon of olive oil has less than 1 mg of potassium, less than 1 mg of sodium, and 0 mg of phosphorus. That trace amount is nutritionally insignificant. You could drizzle olive oil on every meal of the day and still take in less potassium from it than you’d get from a single bite of banana.
This near-zero potassium content holds true across all types of olive oil, whether extra virgin, virgin, or refined. The pressing and filtering process that extracts oil from olives leaves behind the water-soluble minerals, including potassium, in the olive flesh and pulp. What ends up in the bottle is almost entirely fat, with small amounts of fat-soluble vitamins and antioxidants.
What Olive Oil Does Contain
While olive oil is negligible as a mineral source, it does provide meaningful amounts of two fat-soluble vitamins. A single tablespoon delivers about 13% of the daily value for vitamin E, which functions as an antioxidant protecting cells from damage, and 7% of the daily value for vitamin K, which supports blood clotting and bone health. Extra virgin olive oil in particular is rich in plant-based antioxidants that come from the minimal processing it undergoes.
The primary nutritional contribution of olive oil is its fat content, mostly monounsaturated fat. A tablespoon has about 120 calories and 14 grams of fat. That fat profile is the reason olive oil is considered heart-healthy, not its mineral content.
How Other Cooking Oils Compare
If you’re comparing oils for potassium content, the answer is simple: cooking oils as a category are essentially potassium-free. Canola oil, for example, contains no potassium or phosphorus at all. Vegetable oil, coconut oil, and other refined cooking fats follow the same pattern. Because potassium dissolves in water rather than fat, the oil extraction process strips it out regardless of the source plant. You won’t find a meaningful difference in potassium between any common cooking oil.
Olive Oil on a Low-Potassium Diet
If you’re asking this question because you or someone you know needs to limit potassium intake, olive oil is one of the safest choices available. The National Kidney Foundation lists olive oil as appropriate for all stages of kidney disease, including chronic kidney disease, dialysis (both hemodialysis and peritoneal), transplant recovery, and kidney stones. Healthy oils and fats are specifically described as “a great choice for a kidney-friendly diet.”
People managing kidney conditions often need to restrict potassium, phosphorus, and sodium simultaneously. Olive oil is effectively free of all three, which makes it useful for adding calories and flavor without affecting mineral balance. Using olive oil to sauté vegetables, dress salads, or finish dishes lets you build meals around low-potassium ingredients without worrying about hidden mineral content from your cooking fat.
The potassium in a kidney-friendly diet comes almost entirely from whole foods like fruits, vegetables, dairy, meat, and legumes. Cooking oils, butter, and other pure fats sit in a separate category where potassium simply isn’t a concern. If you’re tracking your daily intake, olive oil is one item you can safely skip counting.