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Raw green olive Calories
Raw, unsalted, unprocessed green olive; high in antioxidants, vitamin E, and healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Raw green olive (40 g) has 58 calories. That works out to 145 calories per 100 g. It contains 1.5 g of carbs, 0.5 g of protein, 6.1 g of fat and 1.3 g of fiber. Its 1.5 mg of Vitamin E covers 10% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw green olive Nutrition Facts
Selected: 10 piece (medium) · 40 g
58
KCAL / 40G
Carbs
1.5g
· 1% DV
Protein
0.5g
· 1% DV
Fat
6.1g
· 8% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 3% · Fat 87%
Raw green olive nutrition facts table · 10 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 0.5 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 10 Pieces of Raw green olive?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 40 g | 58 kcal |
| 5 piece (small) | 20 g | 29 kcal |
| 1 ounce (whole) | 28 g | 41 kcal |
| 50 g | 50 g | 73 kcal |
| 1 serving (medium) | 60 g | 87 kcal |
| 20 piece (large) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (whole) | 120 g | 174 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Raw green olive
Can you eat raw green olives straight off the tree?
Yes, raw green olives are edible, but they are usually extremely bitter straight off the tree. Most people cure them first by soaking or brining them, which draws out much of that bitterness and makes them palatable.
Are raw green olives poisonous?
No, raw green olives are not poisonous; their strong bitterness comes mainly from naturally occurring oleuropein. They are generally cured before eating because the untreated fruit is unpleasantly bitter, not because it is toxic.
Why are raw green olives so bitter?
Raw green olives taste bitter because they contain oleuropein, a naturally occurring plant compound. Soaking, brining, or other curing methods reduce the bitterness; simply rinsing the fruit does not remove enough of it.
How do you cure raw green olives at home?
To cure raw green olives, rinse them, score or gently crack each fruit, then soak them in water and replace the water regularly until the bitterness falls. Finish by storing them in brine in clean containers; the time varies with the olive and method.
What is the difference between raw green olives and black olives?
Green and black olives are commonly harvested at different stages of ripeness, with green olives picked before they darken. Olive variety and curing method also affect their color and flavor, so color alone does not identify a different species.
How can you tell if raw green olives are fresh?
Fresh raw green olives should feel firm and look intact, without mold, extensive bruising, or shriveled patches. Sort out damaged fruit before curing, since bruised or spoiled olives can affect the quality of the batch.
How long do raw green olives last before curing?
Raw green olives are best cured soon after harvest; they are not shelf-stable like properly preserved olives. Keep them cool while you prepare them, and discard any that develop mold, an off smell, or a soft, deteriorating texture.
Can you freeze raw green olives?
Yes, you can freeze raw green olives, but thawing may make their texture softer. Wash and dry them first, then freeze them in an airtight container; use them soon after thawing, as they may be less suitable for brining.
Are raw green olives healthier than cured green olives?
Not necessarily: raw green olives avoid added curing salt, but their bitterness usually makes them unsuitable to eat as-is. Cured olives can still be nutritious, though brined versions may contain substantial sodium; the curing method matters.
When should raw green olives be harvested?
Raw green olives are generally harvested while still firm and green, before they darken as they ripen. The ideal stage depends on the olive variety and intended use, so growers also consider the fruit’s size, firmness, and color.
Raw green olive Vitamins & Minerals
Vitamins
Vitamin E
1.52mg · 10% DV
Vitamin A
28µg · 3% DV
Biotin
0.6µg · 2% DV
B5
0.06mg · 1% DV
Minerals
Copper
0.05mg · 6% DV
Calcium
21mg · 2% DV
Iron
0.2mg · 1% DV
Phosphorus
7.6mg · 1% DV
Potassium ⭐
17mg · 1% DV
Sodium
2mg · 0% DV
Raw green olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw green olive
To burn the 58 calories in 10 piece (medium) (40 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.
What is Raw green olive?
A raw green olive is picked before it fully ripens and has not been cured or seasoned. Straight from the tree, it is notably bitter, so it is not usually eaten as-is. Across olive-growing regions, green olives are commonly cured—often in brine or after being cracked or soaked—to mellow their bite, then served as a snack, side or part of a mezze spread. The uncured fruit tastes very different from the familiar table olive.
Olives provide mostly unsaturated fat and some fibre, and green olives also contribute vitamin E and antioxidants. If you are preparing them at home, soaking and changing the water can help reduce bitterness; a milder brine and herbs make a gentler accompaniment to bread, salads or cheese.
How Nutritious Is Raw green 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.
Is Raw green olive Processed?
NOVA 1
Unprocessed
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 Raw green olive Contain Allergens?
No known major allergens
Which Diets Is Raw green 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
Raw green olive Fat Profile
SATURATED
1.08g
MONOUNSATURATED
4.28g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 48:1
Above the ideal 4:1 (48:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.