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Olive (green or black) Calories
Healthy fats, antioxidants, Mediterranean diet staple
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
10 piece (medium) of Olive (green or black) (35 g) has 49 calories. That works out to 140 calories per 100 g. It contains 1.3 g of carbs, 0.4 g of protein, 4.7 g of fat and 1.2 g of fiber. Its 420 mg of Sodium covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Olive (green or black)?
Olive (green or black) is the fruit of the olive tree, native to the Mediterranean region. Fresh olives are naturally bitter, so they are cured—often in brine—before eating. Green olives tend to be firmer and sharper, while black ones are usually softer and more mellow, though variety and curing method also shape the flavour.
Across the Mediterranean and beyond, olives are served at breakfast, as a snack, or alongside salads, bread, cheese and other small dishes. They contribute mostly unsaturated fat, with some fibre, and can be a satisfying addition to plant-forward meals. Brined olives may taste quite salty, so rinse them briefly or use a smaller handful if you want a lighter, less salty plate.
Olive (green or black) Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
3.8g
· 1% DV
Protein
1.1g
· 2% DV
Fat
13.5g
· 17% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 3% · Fat 86%
Olive (green or black) Vitamins & Minerals
Vitamins
Vitamin E
3.8mg · 25% DV
B5
0.3mg · 6% DV
B1
0.03mg · 3% DV
Vitamin A
20µg · 2% DV
Minerals
Sodium
1200mg · 52% DV
Iron
1mg · 6% DV
Calcium
52mg · 5% DV
Magnesium
11mg · 3% DV
How Nutritious Is Olive (green or black)?
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 (green or black) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive (green or black)
To burn the 140 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 (green or black) 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 (green or black) Contain Allergens?
No known major allergens
Which Diets Is Olive (green or black) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Olive (green or black) Fat Profile
SATURATED
2g
MONOUNSATURATED
9.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10.9:1
Above the ideal 4:1 (10.9:1).
Compare Olive (green or black)
Foods Similar to Olive (green or black)
Frequently Asked Questions About Olive (green or black)
What is the difference between green and black olives?
Green and black olives are usually the same fruit picked at different stages of ripeness. Green olives are harvested earlier, while naturally black olives ripen longer; some commercial black olives are darkened during processing instead.
Are olives a fruit or a vegetable?
Olives are fruits—botanically, they are drupes, like peaches and cherries. Their savoury, briny taste makes them seem like vegetables in meals, but they grow as fruit on olive trees.
Are black olives naturally black?
Some black olives darken naturally as they ripen, but not all are harvested fully ripe. Many canned black olives are picked while green and darkened through oxidation during processing.
Why are olives so bitter?
Olives are naturally bitter because they contain oleuropein. Curing—using brine, dry salt, or another method—reduces that bitterness, which is why freshly picked olives usually need processing before they taste pleasant.
How do you remove salt from olives?
Rinse olives or soak them in fresh water to reduce their surface salt. A longer soak removes more salt but can also dilute their flavour; drain them before serving and keep any unused olives refrigerated.
How should you store olives after opening?
Keep opened olives refrigerated in a covered container, with the olives submerged in their brine. Use a clean utensil to serve them, and discard them if you notice mould, an off smell, or an unusual texture.
Are olives good for you?
Yes, olives can be a nutritious addition to meals: they provide mostly unsaturated fats and plant compounds. Brined olives can also be high in sodium, so people limiting salt should pay attention to how often and how many they eat.
Can dogs eat olives?
Dogs can have a small amount of plain, pitted olive, but olives are not a necessary treat. Avoid salty brined olives and stuffed varieties, especially those containing garlic, and never give a dog an olive pit.
Can you freeze olives?
Yes, olives can be frozen, though thawing often makes them softer and less pleasantly firm. Freeze them in an airtight container and use thawed olives in cooked dishes, where the texture change is less noticeable.
Are olives fermented?
Some olives are fermented during curing, but not all are. Brine-curing can allow beneficial microorganisms to ferment the fruit and develop its flavour; other curing methods rely mainly on salt, water, or processing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.