Nutrition for Olives

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

Calories from Fat

Omega-6 in Olives

Calories Similar to Olives

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

• Persimmon: +15 calories
• Orange Zest: -26 calories
• Passion Fruit: -26 calories
• Jackfruit: -28 calories

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:

• Cantaloupe: same
• Acai Berry Juice: same
• Mango: same
• Tangerine: same

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:

• Goji Berry: +0.7 MG
• Raisins: -5 MG
• Persimmon: -5.1 MG
• Passion Fruit: -6.3 MG

Flavonoids and Carotenoids in Olives ^[3]

Olives Nutrition Chart

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:

• Tomato