Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Olive Calories
Healthy fats, antioxidants, Mediterranean cuisine
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
10 piece (medium) of Olive (30 g) has 35 calories. That works out to 115 calories per 100 g. It contains 1.9 g of carbs, 0.2 g of protein, 3.2 g of fat and 1 g of fiber. Its 220.5 mg of Sodium covers 10% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Olive?
Olives are the fruit of the olive tree, a familiar part of Mediterranean cooking. They’re harvested green or fully ripe, when they may turn brown or nearly black, then cured to mellow their natural bitterness. You’ll find them whole, pitted, or sometimes cracked, with flavor shaped by the variety and curing method.
Their taste can range from mild and fruity to briny and pleasantly sharp, while the flesh is tender and a little firm near the pit. They’re served as a snack, alongside bread and cheese, or folded into salads, sauces and cooked dishes. Olives are rich in fat and provide some fibre; if you prefer a less salty bite, rinse them briefly before serving.
Olive Nutrition Facts
Selected: 100 g
115
KCAL / 100G
Carbs
6.3g
· 2% DV
Protein
0.8g
· 2% DV
Fat
10.7g
· 14% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 3% · Fat 77%
Olive Vitamins & Minerals
Vitamins
Vitamin E
1.7mg · 11% DV
B5
0.3mg · 6% DV
Biotin
1.5µg · 5% DV
Vitamin A
20µg · 2% DV
Minerals
Sodium
735mg · 32% DV
Iron
1mg · 6% DV
Calcium
52mg · 5% DV
Magnesium
11mg · 3% DV
How Nutritious Is Olive?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive
To burn the 115 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Olive Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Olive Contain Allergens?
No known major allergens
Which Diets Is Olive Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Olive Fat Profile
SATURATED
2.3g
MONOUNSATURATED
7.7g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
Compare Olive
Foods Similar to Olive
Frequently Asked Questions About Olive
Are green olives and black olives different?
Yes. Green olives are usually picked before they fully ripen, while naturally black olives ripen further on the tree. Some black table olives are darkened during processing, so a dark colour does not always mean the fruit ripened to black.
Can you eat olives straight off the tree?
Usually not. Fresh olives are intensely bitter because of naturally occurring compounds, so table olives are cured in brine, salt, or another solution before eating. Curing reduces the bitterness and develops the familiar salty, savoury flavour.
How are olives cured?
Olives are cured to remove much of their bitterness, commonly by soaking them in brine or packing them in salt. The exact method varies by olive variety and tradition; curing time and handling affect the final taste and texture.
How should you store olives after opening the jar?
Keep opened olives refrigerated in their original brine in a tightly closed container. Use a clean utensil and keep the fruit submerged; olives left exposed to air or handled with dirty cutlery are more likely to spoil.
Should you rinse olives before eating them?
No, rinsing is not necessary, but it can reduce some of the surface brine and salt if the olives taste too salty. Briefly rinse them under cool water just before serving; soaking them for a long time can weaken their flavour.
Can you freeze olives?
Yes, olives can be frozen, though thawing may make them softer. Freeze them in a sealed container in small portions, then thaw them in the refrigerator. They work best after thawing in cooked dishes, sauces, or chopped toppings.
Do olives have pits, and can you eat them?
Many olives are sold with their pits, while others are pitted for convenience. Do not eat the pit: remove it before serving, especially for children, and check pitted olives for any fragments that may remain.
Are olives fruit or vegetables?
Olives are fruits, botanically speaking, because they develop from a flower and contain a pit. They are commonly treated as a savoury ingredient in cooking, which is why they are often grouped with vegetables in everyday food discussions.
What is the difference between table olives and olive oil?
Table olives are whole or pitted fruits cured for eating, while olive oil is extracted from the fruit. They share the same source but differ in form and use: whole olives add texture and briny flavour, while oil is used for cooking and dressing.
Can olives go bad, and how can you tell?
Yes. Discard olives if you see mold, notice an unpleasant or unusual smell, or find the brine has become unusually cloudy or fizzy. A properly refrigerated, opened jar stays in better condition when the olives remain covered by brine.
Have another question about Olive?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.