Fruits

Olives Nutrition Facts

Olives are a fruit whose variety, ripeness, edible portion, and preparation state affect its composition. They provide dietary fiber, monounsaturated fat, and calcium.

Calories130

Protein1.2 g

Carbs5 g

Fat12.9 g

ProteinCarbsFat

Nutrition for 100 g

Calories130 kcal

Protein1.2 g

Total Fat12.9 g

Carbohydrates5 g

Fiber4 g

Sodium1620 mg

Total Sugars0 g

Source: USDA FoodData Central, record 332791

Nutrients

Full nutrient profile

Proximates

Water76.7 g

Nitrogen0.18 g

Protein1.15 g

Total lipid (fat)12.9 g

Total fat (NLEA)11.8 g

Ash4.29 g

Carbohydrates

Carbohydrate, by difference4.96 g

Carbohydrate, by summation4.32 g

Fiber, total dietary4 g

Sugars, Total0 g

Sucrose0 g

Glucose0 g

Fructose0 g

Lactose0 g

Maltose0 g

Galactose0 g

Starch0.33 g

Minerals

Calcium, Ca121 mg

Iron, Fe0.31 mg

Magnesium, Mg12.4 mg

Phosphorus, P7 mg

Potassium, K43 mg

Sodium, Na1620 mg

Zinc, Zn0.09 mg

Copper, Cu0.107 mg

Manganese, Mn0.047 mg

Vitamins and other components

Vitamin C, total ascorbic acid0 mg

Thiamin0.041 mg

Riboflavin0 mg

Niacin0.103 mg

Pantothenic acid0 mg

Vitamin B-60 mg

Folate, total0 ug

Choline, total1.6 mg

Choline, free0.6 mg

Choline, from phosphocholine0.7 mg

Choline, from phosphotidyl choline0 mg

Choline, from glycerophosphocholine0.3 mg

Choline, from sphingomyelin0 mg

Betaine0.1 mg

Vitamin A, RAE25 ug

Carotene, beta272 ug

Carotene, alpha2 ug

Cryptoxanthin, beta48 ug

Lycopene0 ug

Lutein + zeaxanthin340 ug

Vitamin E (alpha-tocopherol)3.78 mg

Tocopherol, beta0.02 mg

Tocopherol, gamma0.1 mg

Tocopherol, delta0 mg

Tocotrienol, alpha0 mg

Tocotrienol, beta0 mg

Tocotrienol, gamma0 mg

Tocotrienol, delta0 mg

Vitamin K (phylloquinone)16.6 ug

Vitamin K (Dihydrophylloquinone)0 ug

Vitamin K (Menaquinone-4)0 ug

Lipids

Fatty acids, total saturated2.3 g

SFA 4:00.01 g

SFA 6:00 g

SFA 8:00 g

SFA 10:00.001 g

SFA 11:00 g

SFA 12:00 g

SFA 14:00.003 g

SFA 15:00.001 g

SFA 16:01.87 g

SFA 17:00.018 g

SFA 18:00.323 g

SFA 20:00.053 g

SFA 22:00.015 g

SFA 24:00.01 g

Fatty acids, total monounsaturated8.86 g

MUFA 14:1 c0 g

MUFA 15:10 g

MUFA 16:1 c0.151 g

MUFA 17:10.033 g

MUFA 17:1 c0.033 g

MUFA 18:1 c8.64 g

MUFA 20:1 c0.031 g

MUFA 22:1 c0 g

MUFA 22:1 n-90 g

MUFA 24:1 c0 g

Fatty acids, total polyunsaturated0.661 g

PUFA 18:2 c0.557 g

PUFA 18:2 n-6 c,c0.557 g

PUFA 18:2 CLAs0 g

PUFA 18:3 c0.104 g

PUFA 18:3 n-3 c,c,c (ALA)0.104 g

PUFA 18:3 n-6 c,c,c0 g

PUFA 18:40 g

PUFA 20:2 c0 g

PUFA 20:2 n-6 c,c0 g

PUFA 20:3 c0 g

PUFA 20:3 n-30 g

PUFA 20:3 n-60 g

PUFA 20:3 n-90 g

PUFA 20:40 g

PUFA 20:4c0 g

PUFA 20:5c0 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:20 g

PUFA 22:5 c0 g

PUFA 22:40 g

PUFA 22:5 n-3 (DPA)0 g

PUFA 22:6 c0 g

PUFA 22:6 n-3 (DHA)0 g

Fatty acids, total trans0 g

Fatty acids, total trans-monoenoic0 g

TFA 16:1 t0 g

TFA 18:1 t0 g

TFA 22:1 t0 g

Fatty acids, total trans-dienoic0 g

TFA 18:2 t not further defined0 g

Fatty acids, total trans-polyenoic0 g

TFA 18:3 t0 g

Interesting fact

Bitter Until Cured

A raw olive is inedibly bitter; canned ripe olives are made from matured fruit that has first been treated to remove that bitterness, then packed in a sodium chloride solution. The curing is why the salt is there.

Source: USDA Agricultural Marketing Service

Practical guidance

How to choose and store Olives

How to choose

Choose jars with intact seals and clear (not cloudy) brine, with no bulging lids.

Storage

Store unopened in a cool, dry place; follow the date on the label. After opening, keep refrigerated in the brine and follow the date and instructions on the package.

100 g

P 0.7gC 10.3gF 0.3g

Put the numbers to work

Nutrition calculators

View all

Fiber Intake Caffeine Water Intake & Hydration Keto Macro Macro Protein Intake Reverse Dieting Calorie Surplus