Olives are a popular snack and ingredient known for their rich flavour, high fat content and long history in Mediterranean cuisine. Though they’re small in size, olives are surprisingly calorie-dense and can vary widely depending on how they’re prepared. Whether green or black, stuffed or plain, marinated or dry-cured, understanding the calorie content of olives helps keep your intake in check.

Calories in Olives by Type and Portion Size

On average, one medium olive contains about 4 to 5 calories, depending on the variety and preparation. A serving of 10 olives typically delivers 40 to 50 calories. The calorie count differs slightly between green and black olives, and additional fillings like cheese, almonds or pimentos can increase the energy content.

A 100g portion of pitted green olives contains roughly 145 to 155 calories, while black olives tend to be slightly higher at 160 to 170 calories per 100g. Marinated or oil-cured olives can exceed this, as they absorb some of the added oil or brine, pushing totals closer to 200 calories per 100g in heavily dressed varieties.

If you’re eating olives from an antipasti platter or deli counter, keep in mind that the oil, herbs and additional ingredients can significantly increase the calorie count even if the quantity of olives stays modest.

Nutritional Breakdown of Olives

Olives are primarily composed of healthy fats, particularly monounsaturated fats like oleic acid, which is linked to heart health and anti-inflammatory effects. A standard 100g serving provides:

  • Around 15g of fat, of which over 10g is monounsaturated
  • 3 to 4g of carbohydrates, mostly from fibre
  • 1 to 2g of protein
  • High levels of sodium, especially in brined or cured olives

In terms of micronutrients, olives supply vitamin E, iron, copper, and polyphenol antioxidants, which support immune health and reduce oxidative stress. While they’re not a major source of vitamins and minerals, they do contribute to an overall nutrient-rich diet when used sensibly.

Benefits of Eating Olives

Olives offer several health benefits, primarily due to their monounsaturated fat content and antioxidant profile. These fats support cardiovascular health by improving cholesterol levels and reducing inflammation. The polyphenols in olives, including oleuropein and hydroxytyrosol, have been shown to protect cells from damage and may reduce the risk of chronic diseases.

Olives also contain vitamin E, a fat-soluble antioxidant that supports skin and immune health. Because they’re low in carbohydrates and contain fibre, olives fit well into low-carb and ketogenic diets. Their strong, savoury flavour makes them a satisfying snack in small amounts, which can help curb cravings for less healthy, salty foods.

In the context of a Mediterranean diet, olives play a key role in supporting overall heart health and balanced eating.

Downsides of Eating Olives

The primary drawback of olives is their high sodium content. A small serving can contain 300 to 500mg of sodium, which can contribute significantly to daily intake if consumed regularly. People with high blood pressure or salt sensitivity should be mindful of how many olives they eat, particularly those that are heavily brined or cured.

Olives are also calorie-dense, especially when served in oil. While the fats are healthy, portion control is important if you're watching your energy intake. Eating large handfuls or using olives heavily in dishes like pasta or antipasti can unintentionally add up.

Some marinated olives may also contain preservatives or artificial flavourings, depending on the brand, so reading labels is worthwhile if you’re trying to avoid additives.

How Olives Fit Into Your Diet

Olives can be a nutritious and flavourful addition to most diets when eaten in moderation. A small serving about 5 to 10 olives adds taste and healthy fats without dramatically increasing your calorie intake. They work well in salads, grain bowls, pasta dishes, or on their own as a snack.

For people following a Mediterranean, low-carb or plant-based diet, olives are especially valuable as a natural source of healthy fat and salt. However, if you’re watching your sodium intake or aiming to lose weight, it’s best to measure your portions rather than snacking mindlessly.

Using olives as a flavour enhancer rather than a main ingredient helps you enjoy their benefits without overdoing it.

Glycaemic Index of Olives

Olives have a glycaemic index of zero, as they contain virtually no digestible carbohydrates. This makes them an ideal snack for people with diabetes or anyone following a low-GI eating plan.

They do not raise blood sugar levels and can be safely combined with higher-GI foods to help balance meals. Their fat and fibre content can also slow the digestion of accompanying carbohydrates when used as a topping or mix-in.

How Olives Are Made and What They Contain

Olives are harvested from the olive tree, and unlike most fruits, they are not edible raw due to their natural bitterness. They undergo a curing or fermentation process, which can involve brining, dry curing, lye treatment or fermentation in saltwater.

After curing, olives may be packed in brine, vinegar or oil, and sometimes flavoured with garlic, chilli, lemon or herbs. This process not only makes them edible but also contributes to their saltiness and calorie content if oil is involved.

Plain cured olives typically contain olives, salt and water, while marinated versions may include oil, spices and acidifiers.

Healthy Alternatives to Olives

If you're looking for low-calorie, savoury alternatives to olives, capers or pickled vegetables such as gherkins, artichokes or roasted peppers offer similar briny flavours with fewer calories and less fat.

For those needing a lower-sodium snack, unsalted nuts, raw vegetables with hummus, or avocado slices can provide healthy fats without the salt overload.

If you love the taste of olives but want to reduce your intake, using olive tapenade sparingly as a spread or dip is a good way to enjoy the flavour in smaller quantities.

Summary

Olives contain approximately 40 to 50 calories per 10 olives, or 145 to 170 calories per 100g, depending on the type and preparation. They are rich in healthy monounsaturated fats, antioxidants and vitamin E, and have a glycaemic index of zero, making them a safe and satisfying option for most diets. However, they are also high in sodium and calorie-dense, so portion control is important. When eaten in moderation, olives are a flavourful and nutritious addition to meals, particularly within a Mediterranean-style diet.

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