Calories in Olives: Nutrition Facts & Serving Sizes
Per 1 cup, chopped
Per 100g
Source: USDA FoodData Central, Foundation, March 2026.
Olives are small fruits packed with healthy monounsaturated fat and a dense nutrient profile for their size. Per 100g, olives deliver 130 calories, 1.2g protein, 5g carbs, and 12.9g fat. The fat is primarily monounsaturated (8.9g per 100g), the same type found in olive oil, which is associated with heart health. Olives also provide 4g of fiber and zero sugar, making them an excellent snack for anyone watching their carb or sugar intake. Vitamin E content is 3.8mg per 100g, a fat-soluble antioxidant that protects cell membranes. Sodium is high at 1620mg per 100g due to the curing and brining process, so portion control matters. A common serving is about 5-10 olives, which is much more manageable for sodium. Olives are a staple of Mediterranean-style eating and work well as a snack, in salads, or on protein-rich dishes.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, chopped | 130 | 1.2g | 5g | 12.9g | 4g |
| 100g | 130 | 1.2g | 5g | 12.9g | 4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 130 | 7% |
| Protein | 1.2g | 2% |
| Total Fat | 12.9g | 17% |
| Saturated Fat | 2.3g | 12% |
| Total Carbohydrates | 5g | 2% |
| Dietary Fiber | 4g | 14% |
| Sugars | 0g | |
| Sodium | 1620mg | 70% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.3g | 1% |
| Calcium | 121mg | 9% |
| Iron | 0.3mg | 2% |
| Potassium | 43mg | 1% |
| Vitamin A | 25mcg | 3% |
| Magnesium | 12.4mg | 3% |
| Phosphorus | 7mg | 1% |
| Zinc | 0.1mg | 1% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Olives
Olives are one of the best whole-food sources of monounsaturated fat, specifically oleic acid. Oleic acid is the primary fat in extra-virgin olive oil and has been extensively studied for its role in reducing inflammation and supporting cardiovascular health. Getting healthy fats from whole foods like olives rather than processed oils means you also get fiber and antioxidants alongside the fat.
The vitamin E content (3.8mg per 100g) is significant. Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage caused by training, pollution, and normal metabolic processes. Combined with the polyphenols naturally present in olives, the antioxidant profile is strong.
Olives provide 4g of fiber per 100g with zero sugar. This fiber supports digestion and gut health without spiking blood sugar, making them a high-quality snack for satiety on a cut.
Vitamin K (16.6mcg per 100g) supports bone metabolism and proper calcium utilization. Calcium content (121mg per 100g) is also notable. The brining process does make olives high in sodium, which is worth managing if you are tracking your salt intake, but the nutritional trade-off is favorable when eaten in reasonable portions.
Dietary Considerations
Olives are naturally vegan, gluten-free, and dairy-free. With zero sugar and only 5g carbs per 100g (4g of which is fiber, leaving about 1g net carbs), olives are one of the most keto-friendly foods available. They are excellent for weight loss as a high-fat, low-carb snack that promotes satiety. The main consideration is sodium: 1620mg per 100g is very high, so limit portions to 10-15 olives if you are managing blood pressure or overall salt intake. Pair olives with protein sources like chicken, tuna, or feta cheese for a satisfying meal.
Daily Intake (100g)
100g of olive provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in olives?
Olives contain 130 calories per 100g. A single large olive weighs about 6-8g, which is roughly 8-10 calories each. Ten olives contain approximately 80-100 calories depending on size.
Are olives good for weight loss?
Yes, olives can support weight loss. They are high in fiber (4g per 100g) and healthy fat that promotes fullness. The key is watching portions due to the calorie density. Ten to fifteen olives as a snack is a reasonable amount that satisfies hunger without adding too many calories.
How much protein is in olives?
Olives contain 1.2g of protein per 100g. They are not a significant protein source, but they are a great source of healthy fats and fiber. Combine them with protein-rich foods like canned tuna or chicken for a balanced meal.
Are olives keto-friendly?
Yes, olives are one of the best keto-friendly foods available. They have minimal net carbs (about 1g per 100g after subtracting fiber), high fat content, and no sugar. They make an excellent snack or addition to meals on a ketogenic diet.
Why are olives so high in sodium?
Olives are high in sodium because they are cured and brined in salt water during processing. Fresh raw olives are extremely bitter due to a compound called oleuropein and require curing to become palatable. The salt used in this process stays in the olive flesh.
What is the difference between green and black olives?
Green olives are harvested before they ripen, while black olives are fully ripe. Black olives tend to be higher in oil content and calories, while green olives are slightly more firm. Nutritionally both are similar in terms of fat, fiber, and micronutrient content.
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