Olive: Calories, Nutrition and Health Benefits
Mediterranean superfood packed with heart-healthy monounsaturated fats, powerful antioxidants, and centuries of proven health benefits.
Quick Nutrition Facts
Per 100g (Mixed, canned/jarred)
| Nutrient | Amount |
|---|---|
| Calories | 115 kcal |
| Protein | 0.8g |
| Carbohydrates | 6.3g |
| Fiber | 3.2g |
| Sugars | 0g |
| Fat | 10.7g |
| Sodium | 735mg |
| Vitamin E | 3.81mg |
| Iron | 3.3mg |
| Calcium | 88mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Olives are one of the few fruits naturally high in healthy fats. The monounsaturated oleic acid (same as olive oil) reduces inflammation and protects heart health. Rinse canned olives to reduce sodium by 30-40%.
Myth Busters
MYTH #1: Olives Are Too High in Fat for Weight Loss
TRUTH: The fats in olives are heart-healthy monounsaturated fats that promote satiety. Moderate portions (5-10 olives) provide 25-50 calories and help control appetite. It's the healthy fat type that matters, not just the amount.
MYTH #2: Black Olives Are Artificially Colored
TRUTH: Some canned "black ripe olives" are oxidized green olives treated with iron compounds for uniform color. Natural black olives are sun-ripened and have varied coloring. Check labels - natural olives don't list ferrous gluconate.
MYTH #3: Olive Oil Is Healthier Than Whole Olives
TRUTH: Whole olives provide the same oleic acid as olive oil, plus fiber (3.2g per 100g), vitamin E, and polyphenol antioxidants. Olives offer more complete nutrition; oil is concentrated fat without fiber.
MYTH #4: You Should Avoid Olives If You Have High Blood Pressure
TRUTH: While olives are high in sodium, the monounsaturated fats and potassium can help regulate blood pressure. Choose low-sodium varieties, rinse before eating, and limit to 5-10 olives. The Mediterranean diet (rich in olives) is proven to lower blood pressure.
MYTH #5: Green and Black Olives Have Different Nutrition
TRUTH: Nutritionally very similar. Green olives are picked unripe (firmer texture, milder flavor), black olives are fully ripe (softer, richer taste). Black olives have slightly more oil and calories, but both offer the same heart-healthy fats and antioxidants.
MYTH #6: Olives Are Just Empty Calories
TRUTH: Olives provide vitamin E (antioxidant), iron (energy), calcium (bones), polyphenols (anti-inflammatory), and healthy fats. They're nutrient-dense, not nutrient-empty. The Mediterranean diet's longevity benefits are partly attributed to olive consumption.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Calorie-dense (115 cal/100g) but satiating fats. Limit to 5-10 olives per serving. |
| Muscle Gain |  | Very low protein (0.8g), high fat. Use as flavor addition, not primary food. |
| Diabetes Management |  | Near-zero glycemic impact, healthy fats improve insulin sensitivity. |
| PCOS Management |  | Anti-inflammatory fats, low carb (6g), supports hormone balance. |
| Pregnancy Nutrition | | Healthy fats for fetal brain development, iron for blood. Watch sodium intake during pregnancy. |
| Heart Health | | Monounsaturated fats reduce LDL cholesterol, antioxidants protect blood vessels, Mediterranean diet staple. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Olives
Olives have virtually no impact on blood sugar, making them ideal for diabetes and low-carb diets.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Mediterranean-Style Pairings
Olives pair perfectly with protein and complex carbs for balanced Mediterranean meals:
- 🧀 Cheese and olives - Protein and healthy fats for satiety
- 🥖 Whole grain bread with tapenade - Fiber with heart-healthy fats
- 🥗 Greek salad with feta - Complete Mediterranean nutrition
- 🐟 Grilled fish with olive garnish - Omega-3s plus monounsaturated fats
These combinations provide the anti-inflammatory benefits of the Mediterranean diet proven to reduce heart disease and diabetes risk.
Cultural Significance
Olives have been cultivated for over 6,000 years, originating in the Mediterranean region.
In Mediterranean Culture:
- Symbol of peace, wisdom, and prosperity in Greek mythology
- Essential to Greek, Italian, Spanish, and Lebanese cuisines
- Olive branch represents peace in UN emblem
- Kalamata, Castelvetrano, Manzanilla - famous varieties by region
- Traditional curing methods: brine, salt, lye, water
In India:
- Growing popularity in modern Indian cuisine
- Used in Mediterranean-fusion dishes, pizza toppings
- Olive oil increasingly used for health-conscious cooking
- Not traditional to Indian Ayurveda, but valued for heart health
Global Impact:
- Mediterranean diet (rich in olives) recognized by UNESCO
- Linked to longevity in Blue Zones (regions with longest lifespans)
- Spain, Italy, Greece are top producers
- 90% of olives worldwide are pressed into olive oil
Compare & Substitute
Olives vs Similar Healthy Fats (Per 100g)
| Nutrient | 🫒 Olives | 🥑 Avocado | 🌰 Almonds | 🥜 Walnuts |
|---|---|---|---|---|
| Calories | 115 kcal | 160 kcal | 579 kcal | 654 kcal |
| Carbs | 6.3g | 8.5g | 21.6g | 13.7g |
| Fiber | 3.2g | 6.7g | 12.5g | 6.7g |
| Protein | 0.8g | 2g | 21.2g | 15.2g |
| Fat | 10.7g | 14.7g | 49.9g | 65.2g |
| Sodium | 735mg | 7mg | 1mg | 2mg |
| Vitamin E | 3.81mg | 2.07mg | 25.6mg | 0.7mg |
| Best For | Flavor, snack | Creamy, subs. | Protein, bulk | Omega-3s |
Frequently Asked Questions
Are olives good for weight loss?
Yes, when eaten in moderation. Olives provide healthy monounsaturated fats that promote satiety and help control appetite, but they're calorie-dense at 115 calories per 100g.
Weight loss guidelines: Limit to 5-10 olives per serving (25-50 calories); use as flavor addition to salads; choose as alternative to processed snacks; pair with vegetables for volume.
The Mediterranean diet (moderate olive consumption) is proven effective for sustainable weight loss.
Can diabetics eat olives?
Absolutely yes! Olives are one of the best foods for diabetics. With a glycemic index near 0 and only 6g carbs per 100g, olives have virtually no blood sugar impact.
Benefits for diabetics: Zero blood sugar spike; healthy fats improve insulin sensitivity; anti-inflammatory properties; helps prevent cardiovascular complications of diabetes.
Watch out for: High sodium in some brands - choose low-sodium varieties or rinse before eating. Monitor portion sizes due to calorie density.
What's the difference between black and green olives?
The main difference is ripeness and processing:
Green Olives:
- Picked unripe
- Firmer texture, milder flavor
- Often stuffed (pimento, garlic, almonds)
- Slightly lower fat content
Black Olives:
- Picked fully ripe (or oxidized from green)
- Softer texture, richer, fruitier flavor
- Higher oil content, slightly more calories
- Natural varieties have varied purple-black coloring
Nutritionally very similar - both offer the same heart-healthy monounsaturated fats and antioxidants.
What are the main health benefits of olives?
Key Benefits:
- Heart Health: Monounsaturated fats reduce LDL cholesterol
- Anti-Inflammatory: Polyphenol antioxidants reduce chronic inflammation
- Brain Health: Oleic acid supports cognitive function
- Bone Health: Calcium and polyphenols support bone density
- Skin Health: Vitamin E and antioxidants promote healthy aging
- Digestive Health: Fiber supports gut microbiome
- Cancer Prevention: Antioxidants may reduce oxidative stress
The Mediterranean diet's health benefits are largely attributed to olive (and olive oil) consumption.
How many olives should I eat per day?
General Guidelines:
- 5-10 olives daily - Most people (25-50 calories, heart health)
- 5 olives daily - Weight loss (controlled portions)
- 10-15 olives daily - Heart health focus (Mediterranean diet)
- Limit if: High blood pressure (watch sodium), weight loss (calorie-dense)
Avoid excess: More than 20 olives per day may provide too much sodium and calories. Choose low-sodium varieties if eating larger portions.
Track your meals with NutriScan app to monitor olive intake within your personal goals.
Are olives high in sodium?
Yes, most olives are high in sodium due to the brining/curing process. Average sodium content is 735mg per 100g (about 32% of daily recommended limit).
How to reduce sodium:
- Choose low-sodium or reduced-salt varieties
- Rinse olives under water before eating (removes 30-40% sodium)
- Limit portions to 5-10 olives
- Balance with low-sodium foods throughout the day
If you have high blood pressure or kidney disease, consult your doctor about olive consumption. The heart-healthy fats may still make moderate portions beneficial.
Can I eat olives every day?
Yes, for most people! Daily olive consumption is a cornerstone of the Mediterranean diet, linked to longevity and reduced chronic disease.
Daily olive benefits:
- Consistent heart-healthy fat intake
- Anti-inflammatory antioxidants
- Supports healthy cholesterol levels
- Aids satiety and appetite control
Watch for:
- Sodium intake (choose low-sodium varieties)
- Calorie density if trying to lose weight
- Individual tolerance
Best approach: Include 5-10 olives daily as part of a balanced Mediterranean-style diet with vegetables, whole grains, and lean proteins.
