Food guide

Olives

Cured fruit of the olive tree, rich in monounsaturated fat and salt.

Healthy FatsPlant-Based

Olives, a nutrient-dense healthy fats food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of olives for fair comparison. Typical serving: 30 g (about 8 olives) — 44 kcal per 30 g serving.

Nutrition information for Olives
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	147 kcal	44 kcal	100 kcal
Protein	1 g	0.3 g	0.7 g
Carbohydrate	4 g	1.2 g	2.7 g
Fat	15.3 g	4.6 g	10.5 g
Fibre	3.3 g	1 g	2.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of olives, with a typical serving and FDA Daily Value for adults.

Micronutrients for Olives
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	20 µg	6 µg	2%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	3.8 mg	1.1 mg	25%
Vitamin K	1.4 µg	0.42 µg	1%
Thiamin	0.021 mg	0.006 mg	2%
Riboflavin	0.007 mg	0.002 mg	<1%
Niacin	0.24 mg	0.072 mg	2%
Vitamin B6	0.031 mg	0.009 mg	2%
Folate	3 µg	0.9 µg	<1%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.023 mg	0.007 mg	<1%
Choline	14.2 mg	4.3 mg	3%
Minerals
Calcium	52 mg	15.6 mg	4%
Iron	0.49 mg	0.15 mg	3%
Magnesium	11 mg	3.3 mg	3%
Phosphorus	4 mg	1.2 mg	<1%
Potassium	42 mg	12.6 mg	<1%
Sodium	1556 mg	467 mg	68%
Zinc	0.04 mg	0.012 mg	<1%
Selenium	0.9 µg	0.27 µg	2%
Copper	0.12 mg	0.036 mg	13%

Source: USDA FoodData Central — Olives, pickled, canned or bottled, green

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat olives?

Satisfying fat and flavour in a small portion.
Contributes polyphenols typical of the Mediterranean diet.

How to include it

Chop into salads, pasta and grain bowls.
Rinse to reduce salt if you eat them often.

Things to consider

Curing makes them high in sodium.
Easy to eat many without noticing.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.