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Raw olives Calories
Source of monounsaturated fat and vitamin E
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Raw olives (35 g) has 51 calories. That works out to 145 calories per 100 g. It contains 1.3 g of carbs, 0.4 g of protein, 5.4 g of fat and 1.2 g of fiber. Its 1.3 mg of Vitamin E covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw olives Nutrition Facts
Selected: 10 piece (medium) · 35 g
51
KCAL / 35G
Carbs
1.3g
· 0% DV
Protein
0.4g
· 1% DV
Fat
5.4g
· 7% DV
Fiber
1.2g
· 4% 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%
Raw olives nutrition facts table · 10 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 51 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.71 g | 4% |
| Trans fat | 0 g | |
| Sodium | 1.75 mg | 0% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 1.2 g | 4% |
| Protein | 0.4 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 olives?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 35 g | 51 kcal |
| 5 piece (small) | 18 g | 26 kcal |
| 1 serving (medium) | 35 g | 51 kcal |
| 15 piece (large) | 53 g | 77 kcal |
| ½ cup (whole) | 68 g | 99 kcal |
| 20 piece (extra large) | 70 g | 102 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (whole) | 135 g | 196 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Raw olives
Can you eat raw olives straight from the tree?
Technically, yes, but raw olives are intensely bitter and most people do not enjoy them as they are. They are usually cured in water, brine, or salt to reduce the bitterness before eating.
Why are raw olives so bitter?
Raw olives contain oleuropein, a naturally bitter compound. Curing helps reduce that bitterness: soaking, cracking, or cutting the fruit lets water or brine reach the flesh more effectively.
How do you cure raw olives at home?
You can cure raw olives by rinsing them, cracking or cutting the skins, and soaking them in water that you change regularly before brining. Keep the olives submerged in a clean container, and taste them as they cure.
How long does it take to cure raw olives?
Curing time varies with the olive variety, size, and method. Cracked or cut olives usually lose bitterness faster than whole ones, so taste them periodically and move them to brine once they suit your preference.
What is the difference between green and black raw olives?
Green olives are generally picked earlier, while black olives are usually riper when harvested. Both can be bitter when raw; color does not mean an olive is cured or ready to eat.
Can you cure raw olives without lye?
Yes. Water curing and salt curing are traditional alternatives to lye. Water curing involves soaking and changing the water, while salt curing draws moisture from the olives; both take time to reduce bitterness.
Do raw olives ripen after picking?
No, raw olives do not ripen into sweet, ready-to-eat fruit after picking. They may change color during storage, but that does not remove their bitterness; curing is still needed before they are pleasant to eat.
How should cured raw olives be stored?
Store cured olives in a clean, closed container with the fruit fully covered by brine. Use a clean utensil to remove them, and keep homemade olives cool or refrigerated to help prevent spoilage.
Can you freeze raw olives before curing them?
You can freeze raw olives, but freezing does not cure them or remove their bitterness, and thawing may soften their texture. For a better result, cure the olives first and freeze only if you are comfortable with a softer texture.
Should raw olives be cracked before curing?
No, cracking is optional. It opens the skin so water or brine can reach the flesh and can speed up curing, but whole raw olives can also be cured; they generally take longer to lose their bitterness.
Raw olives Vitamins & Minerals
Vitamins
Vitamin E
1.33mg · 9% DV
Vitamin A
7µg · 1% DV
B1
0.01mg · 1% DV
B3
0.08mg · 1% DV
Minerals
Copper
0.04mg · 4% DV
Calcium
18mg · 2% DV
Iron
0.18mg · 1% DV
Magnesium
3.85mg · 1% DV
Potassium ⭐
2.8mg · 0% DV
Sodium
1.75mg · 0% DV
Raw olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw olives
To burn the 51 calories in 10 piece (medium) (35 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 olives?
Raw olives are freshly picked fruits that have not yet been cured to remove their pronounced bitterness. Unlike ready-to-eat table olives, they are generally not served straight from the tree. In the Mediterranean, olives are usually brined, dry-cured or otherwise prepared before they reach the table, where they accompany bread, salads and shared appetisers.
They provide mostly monounsaturated fat, along with fibre and vitamin E. If you have freshly picked olives, cure them before serving rather than eating them as they are. Prepared olives pair well with tomatoes, cheese and crusty bread; for a less salty choice, rinse brined olives briefly before serving.
How Nutritious Is Raw olives?
Nutrient density
Medium
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 olives 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 olives Contain Allergens?
No known major allergens
Which Diets Is Raw olives 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 olives Fat Profile
SATURATED
0.71g
MONOUNSATURATED
3.96g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.