10 piece (medium) of Dried olives (30 g) has 87 calories. That works out to 290 calories per 100 g. It contains 2.1 g of carbs, 0.7 g of protein, 8.7 g of fat and 2.6 g of fiber. Its 960 mg of Sodium covers 42% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Dried olives Nutrition Facts

Selected: 100 g

290

KCAL / 100G

Carbs

· 3% DV

Protein

2.2g

· 4% DV

Fat

29g

· 37% DV

Fiber

8.5g

· 30% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 9% · Protein 3% · Fat 88%

Dried olives Vitamins & Minerals

Vitamins

Vitamin E

3.8mg · 25% DV

0.03mg · 3% DV

Vitamin A

20µg · 2% DV

0.03mg · 2% DV

Minerals

Sodium

3200mg · 139% DV

Iron

3mg · 17% DV

Calcium

75mg · 8% DV

Magnesium

11mg · 3% DV

How Nutritious Is Dried olives?

Nutrient density

Medium

55/ 100

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

44/ 100

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.

Dried olives Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Dried olives

To burn the 290 calories in 100 g:

🚶

72min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

39min

Cycling

🏊

34min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Dried olives 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 Dried olives Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Dried olives 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

Dried olives Fat Profile

SATURATED

3.9g

MONOUNSATURATED

20.5g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 16.3:1

Above the ideal 4:1 (16.3:1).

Compare Dried olives

🫒vs🍅

Dried olives vs Tomato272 kcal more per 100 g

→🫒vs🥗

Dried olives vs Mixed Green Salad272 kcal more per 100 g

→🫒vs🫑

Dried olives vs Red Pepper259 kcal more per 100 g

→🫒vs🥄

Dried olives vs Boiled Beetroot246 kcal more per 100 g

→

Foods Similar to Dried olives

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Dried olives

How many calories are in dried olives?

Dried olives contain 290 calories per 100 g. A 100 g serving provides 29 g of fat, 7 g of carbohydrates, and 2.2 g of protein.

Are dried olives good for a low-glycemic diet?

Dried olives have a glycemic index of 15, which is low. They provide 8.5 g of fiber per 100 g.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026