Nutrition for Olives

Calories, Protein, Vitamins and More

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Olives Nutrition Summary

One cup of olives (134.4 grams or 0.3 lb) contains 156 calories and 1.1 grams of protein. Olives consists of 80% water, 6% carbohydrates, 11% fat, and less than 1% of protein.

Olives are an excellent source of many nutrients, including dietary fiber, calcium and iron. It also contains significant amounts of copper.

In one cup of olives:

  • Calories: 156
  • Protein: 1.1 g
  • Dietary fiber: 2.2 g
  • Fat: 14.6 g, (Saturated: 3.1 g)
  • Sodium: 987.8 mg
There is no significant amounts of sugar or cholesterol in olives.

See the Olives Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Olives, ripe, canned.

Calories in Olives

Olives have 156 calories per cup or 116 calories for every 100 grams. Most of its calories are from fat and carbohydrates.

78% of calories in olives are from fat, 19% of calories are from carbohydrates and 3% of calories are from protein.

Calories from Carbs

About 19% the calories in olives are from carbohydrates. The carbs in olives are mostly in the form of dietary fiber (100%). 1 cup of olives has 9% of daily values or 2.2 grams of dietary fiber.

  • Dietary fiber: 2.2 g
There is no significant amounts of sugar or starch in olives.

Calories from Fat

The majority, or 78% of the calories in Olives are from fat. Olives have a moderate amount of total fat, with 14.6 grams or 23% of recommended daily values per cup. Most of the fat in olives are healthier unsaturated fats.

Olives are cholesterol free and trans-fat free.

  • Total fat: 14.6 g
  • Saturated fat: 3.1 g
  • Monounsaturated fat: 10.3 g
  • Polyunsaturated fat: 0.8 g
There is no significant amounts of cholesterol or trans fat in olives.

Omega-6 in Olives

A good source of omega-6 fatty acids, every cup of olives contain a total of 0.9 grams of omega-6. In addition, a large portion of the omega-6 in olives come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.07 g
  • linoleic acid: 0.85 g

Calories Similar to Olives

Some other fruits or fruit juices with similar calories to olives by weight:

Protein in Olives

One cup of Olives has 1.1 grams of protein or about 2% of daily recommended intake. Olives are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.13 g
  • Threonine: 0.03 g
  • Isoleucine: 0.04 g
  • Leucine: 0.07 g
  • Lysine: 0.04 g
  • Phenylalanine: 0.04 g
  • Valine: 0.05 g
  • Histidine: 0.03 g
There is no significant amounts of tryptophan or methionine in olives.

Protein Similar to Olives

Some other fruits or fruit juices with similar amounts of protein to olives by weight:

Vitamins and Minerals in Olives

An good source of nutrients, olives contain abundant amounts of calcium and iron. In fact, a single cup of olives contains 47% of recommended daily values or 8.4 milligrams of iron. Also an excellent source of calcium, a single cup of olives contains 12% of recommended daily values or 118.3 milligrams of calcium.

Vitamins in olives (1 cup):
  • Vitamin a: 22.8 ug
  • Vitamin c: 1.2 mg
  • Vitamin e: 2.2 mg
  • Vitamin k: 1.9 ug
Minerals in olives (1 cup):
  • Calcium: 118.3 mg
  • Potassium: 10.8 mg
  • Iron: 8.4 mg
  • Magnesium: 5.4 mg
  • Zinc: 0.3 mg
  • Selenium: 1.2 ug
  • Phosphorus: 4 mg
  • Copper: 0.3 mg
  • Choline: 13.8 mg
There is no significant amounts of manganese, thiamin, riboflavin, niacin, pantothenic acid, vitamin b6, folate or vitamin b12 in olives.

Similar to Olives for Iron

Here are some other fruits or fruit juices with similarly abundant amounts of iron to olives:

Flavonoids and Carotenoids in Olives [3]

Olives contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids luteolin. In one cup of olives:

  • beta-carotene: 266 ug
  • lutein + zeaxanthin: 685 ug
  • luteolin: 3.76 mg

Olives Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Olives in Cooking

Olives are in the top 25% most popular ingredients for recipes. Olives can be consumed raw and is often pitted, chopped or sliced before cooking or serving. Most recipes call for one or two cups of olives.

Friends and Relatives of Olives

Foods commonly cooked with olives:

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