A tablespoon of oil runs ~120 kcal. Eyeball errors reach 50–200% on dense fats (Almiron-Roig et al., Appetite 2013). At 763 kcal per 100 g every gram counts. Pouring from a bottle turns "one tablespoon" into 1.5 or 2 without you noticing.
How should I track Oil, soybean lecithin?
With calorie-dense foods like Oil, soybean lecithin, a kitchen scale is your best friend. Research shows that portion estimation errors reach 50–200% for fats and oils (Almiron-Roig et al., Appetite 2013) — even a tablespoon off can mean 40–120 extra calories. Weigh on a scale rather than eyeballing — this applies to both liquid oils and solid fats like butter. If you use cooking sprays, note that "0 calorie" labels are per fraction-of-a-second spray — a realistic burst is closer to 5–10 calories, and multiple sprays add up.