How many calories are in one cup of olives?

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

How much protein is in one cup of 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.

What vitamins and minerals are in olives?

Olives are an excellent source of many nutrients, including dietary fiber, calcium and iron.

Does olives contain antioxidants?

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

Vegan Food with Nutrition Similar to Olives

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Summary
Similar plants
Similar nuts

Olives source

Similar to Olives

Olives are an excellent source of calcium and iron. One cup of olives contains about 156 calories.

Many foods are similar nutritionally to olives, including spirulina, cumin, cashews and hemp seeds. Other similar foods include spinach, pasta and basil.

We compared the key nutrients in olives (calcium and iron) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Spirulina, Cumin, Parsley, Tumeric, Marjoram, Kimchi, Heart of Palm, Leeks, Nori, Ginger, Asparagus, Thyme, Spinach, Basil, Oregano

nuts, grains and legumes: Cashews, Hemp Seeds, Wheat Flour, Morel Mushroom, Pasta

The details of the top vegan 20 foods most nutritionally similar to olives are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to olives. Spirulina, cumin, parsley, tumeric and marjoram are all high in calcium and or iron.

Spirulina

Similarity: > 95%

More nutritionally dense than olives, spirulina is also high in calcium and iron. Moreover, spirulina contains more dietary fiber, protein, Vitamin C and Vitamin E than olives.

For 100 grams of olives and spirulina:

Olives (12 tbsps)		Spirulina (14 tbsps)
88	calcium (MG)	120
6.3	iron (MG)	29

However, olives

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	290
1.6	dietary fiber (G)	3.6
0	sugar (G)	3.1
0.84	protein (G)	57
2.3	saturated fat (G)	2.7
0.9	Vitamin C (MG)	10
17	Vitamin A (UG)	29
1.7	Vitamin E (MG)	5
8	potassium (MG)	1363
0	thiamin (MG)	2.4
0	riboflavin (MG)	3.7
0.04	niacin (MG)	13
0.02	pantothenic acid (MG)	3.5
0.01	Vitamin B6 (MG)	0.36
0	folate (UG)	94

0.979 | 0.979 | 10.32 Complete Comparison:
Spirulina vs. Olives

Cumin

Similarity: > 95%

More nutritionally dense than olives, cumin is also high in calcium and iron. Moreover, cumin contains more dietary fiber, protein, Vitamin C and Vitamin A than olives.

For 100 grams of olives and cumin:

Olives (12 tbsps)		Cumin (48 tsps)
88	calcium (MG)	931
6.3	iron (MG)	66

However, olives

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	375
1.6	dietary fiber (G)	11
0	sugar (G)	2.3
0.84	protein (G)	18
2.3	saturated fat (G)	1.5
0.9	Vitamin C (MG)	7.7
17	Vitamin A (UG)	64
1.7	Vitamin E (MG)	3.3
8	potassium (MG)	1788
0	thiamin (MG)	0.63
0	riboflavin (MG)	0.33
0.04	niacin (MG)	4.6
0.02	pantothenic acid (MG)	0
0.01	Vitamin B6 (MG)	0.44
0	folate (UG)	10

0.971 | 0.971 | 9.64 Complete Comparison:
Cumin vs. Olives

Parsley

Similarity: > 95%

More nutritionally dense than olives, parsley is also high in calcium and iron. Moreover, parsley contains more dietary fiber, protein, Vitamin C, Vitamin A and potassium than olives.

For 100 grams of olives and parsley:

Olives (12 tbsps)		Parsley (1.75 cup)
88	calcium (MG)	138
6.3	iron (MG)	6.2

However, olives does contain more than parsley by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	36
1.6	dietary fiber (G)	3.3
0	sugar (G)	0.85
0.84	protein (G)	3
2.3	saturated fat (G)	0.13
0.9	Vitamin C (MG)	133
17	Vitamin A (UG)	421
1.7	Vitamin E (MG)	0.75
8	potassium (MG)	554
0	thiamin (MG)	0.09
0	riboflavin (MG)	0.1
0.04	niacin (MG)	1.3
0.02	pantothenic acid (MG)	0.4
0.01	Vitamin B6 (MG)	0.09
0	folate (UG)	152

0.965 | 0.965 | 4.88 Complete Comparison:
Parsley vs. Olives

Tumeric

Similarity: > 95%

More nutritionally dense than olives, tumeric is also high in calcium and iron. Moreover, tumeric contains more dietary fiber, protein, Vitamin E and potassium than olives.

For 100 grams of olives and tumeric:

Olives (12 tbsps)		Tumeric (33 tsps)
88	calcium (MG)	168
6.3	iron (MG)	55

However, olives does contain more Vitamin A than tumeric by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	312
1.6	dietary fiber (G)	23
0	sugar (G)	3.2
0.84	protein (G)	9.7
2.3	saturated fat (G)	1.8
0	trans fat (G)	0.06
0.9	Vitamin C (MG)	0.7
17	Vitamin A (UG)	0
1.7	Vitamin E (MG)	4.4
8	potassium (MG)	2080
0	thiamin (MG)	0.06
0	riboflavin (MG)	0.15
0.04	niacin (MG)	1.4
0.02	pantothenic acid (MG)	0.54
0.01	Vitamin B6 (MG)	0.11
0	folate (UG)	20

0.957 | 0.957 | 7.4 Complete Comparison:
Tumeric vs. Olives

Marjoram

Similarity: > 90%

More nutritionally dense than olives, marjoram is also high in calcium and iron. Moreover, marjoram contains more dietary fiber, protein, Vitamin C and Vitamin A than olives.

For 100 grams of olives and marjoram:

Olives (12 tbsps)		Marjoram (167 tsps)
88	calcium (MG)	1990
6.3	iron (MG)	83

However, olives does contain more than marjoram by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	271
1.6	dietary fiber (G)	40
0	sugar (G)	4.1
0.84	protein (G)	13
2.3	saturated fat (G)	0.53
0.9	Vitamin C (MG)	51
17	Vitamin A (UG)	403
1.7	Vitamin E (MG)	1.7
8	potassium (MG)	1522
0	thiamin (MG)	0.29
0	riboflavin (MG)	0.32
0.04	niacin (MG)	4.1
0.02	pantothenic acid (MG)	0
0.01	Vitamin B6 (MG)	1.2
0	folate (UG)	274

0.943 | 0.943 | 12.19 Complete Comparison:
Marjoram vs. Olives

Kimchi

Similarity: > 90%

Kimchi is also high in iron and contains some of the same nutrients. Moreover, kimchi contains more dietary fiber, potassium, riboflavin and niacin than olives.

For 100 grams of olives and kimchi:

Olives (12 tbsps)		Kimchi (5/8 cup)
88	calcium (MG)	33
6.3	iron (MG)	2.5

However, olives does contain more Vitamin C, Vitamin E and calcium than kimchi by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	15
1.6	dietary fiber (G)	1.6
0	sugar (G)	1.1
0.84	protein (G)	1.1
2.3	saturated fat (G)	0.07
0.9	Vitamin C (MG)	0
17	Vitamin A (UG)	5
1.7	Vitamin E (MG)	0.11
8	potassium (MG)	151
0	thiamin (MG)	0.01
0	riboflavin (MG)	0.21
0.04	niacin (MG)	1.1
0.02	pantothenic acid (MG)	0
0.01	Vitamin B6 (MG)	0.21
0	folate (UG)	52

0.941 | 0.941 | 1.54 Complete Comparison:
Kimchi vs. Olives

Heart of Palm

Similarity: > 90%

More nutritionally dense than olives, heart of palm is also high in and contains some of the same nutrients. Moreover, heart of palm contains more protein, Vitamin C, potassium and riboflavin than olives.

For 100 grams of olives and heart of palm:

Olives (12 tbsps)		Heart of Palm (5/8 cup)
88	calcium (MG)	18
6.3	iron (MG)	1.7

However, olives does contain more calcium and iron than heart of palm by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	114
1.6	dietary fiber (G)	1.5
0	sugar (G)	17
0.84	protein (G)	2.7
2.3	saturated fat (G)	0.05
0.9	Vitamin C (MG)	6.8
17	Vitamin A (UG)	3
1.7	Vitamin E (MG)	0.5
8	potassium (MG)	1795
0	thiamin (MG)	0.05
0	riboflavin (MG)	0.17
0.04	niacin (MG)	0.85
0.02	pantothenic acid (MG)	0
0.01	Vitamin B6 (MG)	0.73
0	folate (UG)	20

0.931 | 0.931 | 2.87 Complete Comparison:
Heart of Palm vs. Olives

Leeks

Similarity: > 90%

More nutritionally dense than olives, leeks are also high in calcium and iron. Moreover, leeks contains more Vitamin C, Vitamin A, potassium and riboflavin than olives.

For 100 grams of olives and leeks:

Olives (12 tbsps)		Leeks (about 1 cup)
88	calcium (MG)	59
6.3	iron (MG)	2.1

However, olives does contain more than leeks by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	61
1.6	dietary fiber (G)	1.8
0	sugar (G)	3.9
0.84	protein (G)	1.5
2.3	saturated fat (G)	0.04
0.9	Vitamin C (MG)	12
17	Vitamin A (UG)	83
1.7	Vitamin E (MG)	0.92
8	potassium (MG)	180
0	thiamin (MG)	0.06
0	riboflavin (MG)	0.03
0.04	niacin (MG)	0.4
0.02	pantothenic acid (MG)	0.14
0.01	Vitamin B6 (MG)	0.23
0	folate (UG)	64

0.93 | 0.93 | 2.23 Complete Comparison:
Leeks vs. Olives

Nori

Similarity: > 90%

More nutritionally dense than olives, nori is also high in calcium and contains some of the same nutrients. Moreover, nori contains more protein, Vitamin C, Vitamin A, potassium and thiamin than olives.

For 100 grams of olives and nori:

Olives (12 tbsps)		Nori (38 bags)
88	calcium (MG)	70
6.3	iron (MG)	1.8

However, olives does contain more dietary fiber and iron than nori by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	35
1.6	dietary fiber (G)	0.3
0	sugar (G)	0.49
0.84	protein (G)	5.8
2.3	saturated fat (G)	0.06
0.9	Vitamin C (MG)	39
17	Vitamin A (UG)	260
1.7	Vitamin E (MG)	1
8	potassium (MG)	356
0	thiamin (MG)	0.1
0	riboflavin (MG)	0.45
0.04	niacin (MG)	1.5
0.02	pantothenic acid (MG)	0.52
0.01	Vitamin B6 (MG)	0.16
0	folate (UG)	146

0.922 | 0.922 | 3.47 Complete Comparison:
Nori vs. Olives

Ginger

Similarity: > 90%

More nutritionally dense than olives, ginger is also high in calcium and iron. Moreover, ginger contains more dietary fiber, protein, potassium and riboflavin than olives.

For 100 grams of olives and ginger:

Olives (12 tbsps)		Ginger (56 tsps)
88	calcium (MG)	114
6.3	iron (MG)	20

However, olives does contain more Vitamin E than ginger by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	335
1.6	dietary fiber (G)	14
0	sugar (G)	3.4
0.84	protein (G)	9
2.3	saturated fat (G)	2.6
0.9	Vitamin C (MG)	0.7
17	Vitamin A (UG)	2
1.7	Vitamin E (MG)	0
8	potassium (MG)	1320
0	thiamin (MG)	0.05
0	riboflavin (MG)	0.17
0.04	niacin (MG)	9.6
0.02	pantothenic acid (MG)	0.48
0.01	Vitamin B6 (MG)	0.63
0	folate (UG)	13

0.907 | 0.907 | 7.85 Complete Comparison:
Ginger vs. Olives

Asparagus

Similarity: > 90%

Asparagus are also high in iron and contains some of the same nutrients. Moreover, asparagus contains more dietary fiber, Vitamin C, Vitamin A and potassium than olives.

For 100 grams of olives and asparagus:

Olives (12 tbsps)		Asparagus (3/4 cup)
88	calcium (MG)	24
6.3	iron (MG)	2.1

However, olives does contain more calcium than asparagus by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	20
1.6	dietary fiber (G)	2.1
0	sugar (G)	1.9
0.84	protein (G)	2.2
2.3	saturated fat (G)	0.04
0.9	Vitamin C (MG)	5.6
17	Vitamin A (UG)	38
1.7	Vitamin E (MG)	1.1
8	potassium (MG)	202
0	thiamin (MG)	0.14
0	riboflavin (MG)	0.14
0.04	niacin (MG)	0.98
0.02	pantothenic acid (MG)	0.27
0.01	Vitamin B6 (MG)	0.09
0	folate (UG)	52

0.906 | 0.906 | 1.95 Complete Comparison:
Asparagus vs. Olives

Thyme

Similarity: > 90%

More nutritionally dense than olives, thyme is also high in calcium and iron. Moreover, thyme contains more dietary fiber, protein, Vitamin C, Vitamin A and potassium than olives.

For 100 grams of olives and thyme:

Olives (12 tbsps)		Thyme (125 tsps)
88	calcium (MG)	405
6.3	iron (MG)	17

However, olives does contain more Vitamin E than thyme by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	101
1.6	dietary fiber (G)	14
0.84	protein (G)	5.6
2.3	saturated fat (G)	0.47
0.9	Vitamin C (MG)	160
17	Vitamin A (UG)	238
1.7	Vitamin E (MG)	0
8	potassium (MG)	609
0	thiamin (MG)	0.05
0	riboflavin (MG)	0.47
0.04	niacin (MG)	1.8
0.02	pantothenic acid (MG)	0.41
0.01	Vitamin B6 (MG)	0.35
0	folate (UG)	45

0.902 | 0.902 | 6.74 Complete Comparison:
Thyme vs. Olives

Spinach

Similarity: 89%

More nutritionally dense than olives, spinach is also high in calcium and iron. Moreover, spinach contains more dietary fiber, protein, Vitamin C, Vitamin A and potassium than olives.

For 100 grams of olives and spinach:

Olives (12 tbsps)		Spinach (3.5 cups)
88	calcium (MG)	99
6.3	iron (MG)	2.7

However, olives does contain more than spinach by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	23
1.6	dietary fiber (G)	2.2
0	sugar (G)	0.42
0.84	protein (G)	2.9
2.3	saturated fat (G)	0.06
0.9	Vitamin C (MG)	28
17	Vitamin A (UG)	469
1.7	Vitamin E (MG)	2
8	potassium (MG)	558
0	thiamin (MG)	0.08
0	riboflavin (MG)	0.19
0.04	niacin (MG)	0.72
0.02	pantothenic acid (MG)	0.07
0.01	Vitamin B6 (MG)	0.2
0	folate (UG)	194

0.886 | 0.886 | 4.7 Complete Comparison:
Spinach vs. Olives

Basil

Similarity: 87%

More nutritionally dense than olives, basil is also high in calcium and iron. Moreover, basil contains more dietary fiber, protein, Vitamin C, Vitamin A and potassium than olives.

For 100 grams of olives and basil:

Olives (12 tbsps)		Basil (200 leaves)
88	calcium (MG)	177
6.3	iron (MG)	3.2

However, olives does contain more than basil by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	23
1.6	dietary fiber (G)	1.6
0	sugar (G)	0.3
0.84	protein (G)	3.2
2.3	saturated fat (G)	0.04
0.9	Vitamin C (MG)	18
17	Vitamin A (UG)	264
1.7	Vitamin E (MG)	0.8
8	potassium (MG)	295
0	thiamin (MG)	0.03
0	riboflavin (MG)	0.08
0.04	niacin (MG)	0.9
0.02	pantothenic acid (MG)	0.21
0.01	Vitamin B6 (MG)	0.16
0	folate (UG)	68

0.866 | 0.866 | 3.84 Complete Comparison:
Basil vs. Olives

Oregano

Similarity: 86%

More nutritionally dense than olives, oregano is also high in calcium and iron. Moreover, oregano contains more dietary fiber, protein, Vitamin A and Vitamin E than olives.

For 100 grams of olives and oregano:

Olives (12 tbsps)		Oregano (100 tsps)
88	calcium (MG)	1597
6.3	iron (MG)	37

However, olives

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	265
1.6	dietary fiber (G)	43
0	sugar (G)	4.1
0.84	protein (G)	9
2.3	saturated fat (G)	1.6
0.9	Vitamin C (MG)	2.3
17	Vitamin A (UG)	85
1.7	Vitamin E (MG)	18
8	potassium (MG)	1260
0	thiamin (MG)	0.18
0	riboflavin (MG)	0.53
0.04	niacin (MG)	4.6
0.02	pantothenic acid (MG)	0.92
0.01	Vitamin B6 (MG)	1
0	folate (UG)	237

0.862 | 0.862 | 11.41 Complete Comparison:
Oregano vs. Olives

nuts, grains and legumes

Several seeds or grains offer similar nutrients to olives including cashews, hemp seeds, wheat flour, morel mushroom and pasta.

Cashews

Similarity: > 95%

More nutritionally dense than olives, cashews are also high in iron and contains some of the same nutrients. Also, cashews contains more dietary fiber, protein and potassium than olives.

For 100 grams of olives and cashews:

Olives (12 tbsps)		Cashews (3.5 ounces)
88	calcium (MG)	37
6.3	iron (MG)	6.7

However, olives does contain more Vitamin A and calcium than cashews by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	553
1.6	dietary fiber (G)	3.3
0	sugar (G)	5.9
0.84	protein (G)	18
2.3	saturated fat (G)	7.8
0.9	Vitamin C (MG)	0.5
17	Vitamin A (UG)	0
1.7	Vitamin E (MG)	0.9
8	potassium (MG)	660
0	thiamin (MG)	0.42
0	riboflavin (MG)	0.06
0.04	niacin (MG)	1.1
0.02	pantothenic acid (MG)	0.86
0.01	Vitamin B6 (MG)	0.42
0	folate (UG)	25

0.968 | 0.968 | 7.58 Complete Comparison:
Cashews vs. Olives

Hemp Seeds

Similarity: > 95%

More nutritionally dense than olives, hemp seeds are also high in calcium and iron. Also, hemp seeds contains more dietary fiber, protein and potassium than olives.

For 100 grams of olives and hemp seeds:

Olives (12 tbsps)		Hemp Seeds (10 tbsps)
88	calcium (MG)	70
6.3	iron (MG)	8

However, olives

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	553
1.6	dietary fiber (G)	4
0	sugar (G)	1.5
0.84	protein (G)	32
2.3	saturated fat (G)	4.6
0.9	Vitamin C (MG)	0.5
17	Vitamin A (UG)	1
1.7	Vitamin E (MG)	0.8
8	potassium (MG)	1200
0	thiamin (MG)	1.3
0	riboflavin (MG)	0.29
0.04	niacin (MG)	9.2
0.02	pantothenic acid (MG)	0
0.01	Vitamin B6 (MG)	0.6
0	folate (UG)	110

0.967 | 0.967 | 9.61 Complete Comparison:
Hemp Seeds vs. Olives

Wheat Flour

Similarity: > 95%

More nutritionally dense than olives, wheat flour is also high in iron and contains some of the same nutrients. Moreover, wheat flour contains more dietary fiber, protein, potassium, thiamin and riboflavin than olives.

For 100 grams of olives and wheat flour:

Olives (12 tbsps)		Wheat Flour (3/4 cup)
88	calcium (MG)	15
6.3	iron (MG)	4.4

However, olives does contain more Vitamin C, Vitamin A and calcium than wheat flour by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	361
1.6	dietary fiber (G)	2.4
0	sugar (G)	0.31
0.84	protein (G)	12
2.3	saturated fat (G)	0.24
0.9	Vitamin C (MG)	0
17	Vitamin A (UG)	0
1.7	Vitamin E (MG)	0.4
8	potassium (MG)	100
0	thiamin (MG)	0.81
0	riboflavin (MG)	0.51
0.04	niacin (MG)	7.6
0.02	pantothenic acid (MG)	0.44
0.01	Vitamin B6 (MG)	0.04
0	folate (UG)	183

0.948 | 0.948 | 4.97 Complete Comparison:
Wheat Flour vs. Olives

Morel Mushroom

Similarity: > 90%

More nutritionally dense than olives, morel mushroom is also high in calcium and iron. Moreover, morel mushroom contains more dietary fiber, protein, Vitamin D, potassium and riboflavin than olives.

For 100 grams of olives and morel mushroom:

Olives (12 tbsps)		Morel Mushroom (1.5 cup)
88	calcium (MG)	43
6.3	iron (MG)	12

However, olives does contain more Vitamin C, Vitamin A and Vitamin E than morel mushroom by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	31
1.6	dietary fiber (G)	2.8
0	sugar (G)	0.6
0.84	protein (G)	3.1
2.3	saturated fat (G)	0.07
0.9	Vitamin C (MG)	0
17	Vitamin A (UG)	0
0	Vitamin D (IU)	206
1.7	Vitamin E (MG)	0
8	potassium (MG)	411
0	thiamin (MG)	0.07
0	riboflavin (MG)	0.21
0.04	niacin (MG)	2.3
0.02	pantothenic acid (MG)	0.44
0.01	Vitamin B6 (MG)	0.14
0	folate (UG)	9

0.942 | 0.942 | 3.11 Complete Comparison:
Morel Mushroom vs. Olives

Pasta

Similarity: 87%

More nutritionally dense than olives, pasta is also high in iron and contains some of the same nutrients. Moreover, pasta contains more dietary fiber, protein, potassium and thiamin than olives.

For 100 grams of olives and pasta:

Olives (12 tbsps)		Pasta (1 cup)
88	calcium (MG)	21
6.3	iron (MG)	3.3

However, olives does contain more Vitamin C, Vitamin A, Vitamin E and calcium than pasta by weight.

Here is a comparison of the rest of nutrients:

116	calories (KCAL)	371
1.6	dietary fiber (G)	3.2
0	sugar (G)	2.7
0.84	protein (G)	13
2.3	saturated fat (G)	0.28
0.9	Vitamin C (MG)	0
17	Vitamin A (UG)	0
1.7	Vitamin E (MG)	0.11
8	potassium (MG)	223
0	thiamin (MG)	0.89
0	riboflavin (MG)	0.4
0.04	niacin (MG)	7.2
0.02	pantothenic acid (MG)	0.43
0.01	Vitamin B6 (MG)	0.14
0	folate (UG)	237

0.872 | 0.872 | 5.81 Complete Comparison:
Pasta vs. Olives

Other Nutritional Substitutes

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