What are the Nutritional Facts about Olives?
December 29, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Olives are rich in healthy fats, antioxidants, and minerals. Learn olive nutrition facts, calories, health benefits, and best ways to eat them.
Introduction
Olives are small fruits commonly used in Mediterranean diets and now popular in India as well. They are eaten whole or used to make olive oil. Olives are rich in healthy fats and antioxidants that support heart health and reduce inflammation. Though high in fat, they are nutritious when eaten in moderation.
Nutritional Value of Olives (Raw/Brined – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 145 kcal |
| Total Fat | 15.3 g |
| Monounsaturated Fat | 11 g |
| Carbohydrates | 3.8 g |
| Dietary Fibre | 3.3 g |
| Protein | 1 g |
| Sodium | 735 mg |
| Iron | 3.3 mg |
| Vitamin E | 3.8 mg |
| Calcium | 88 mg |
Values may vary between green and black olives.
Key Nutrients in Olives
1. Healthy Monounsaturated Fats
- Support heart health
- Help reduce bad (LDL) cholesterol
- Provide steady energy
2. Antioxidants (Polyphenols)
- Reduce inflammation
- Protect cells from damage
- Support overall wellness
3. Vitamin E
- Supports skin health
- Acts as a powerful antioxidant
- Boosts immunity
4. Dietary Fibre
- Improves digestion
- Supports gut health
- Helps with fullness
5. Iron & Calcium
- Iron helps prevent anaemia
- Calcium supports bone health
Health Benefits of Eating Olives
- ❤️ Improves heart health
- 🛡️ Provides antioxidant protection
- 🌿 Supports digestion
- ✨ Improves skin health
- 🦴 Supports bone strength
Are Olives Good for Weight Loss?
Olives can be included in weight loss diets if:
- Eaten in small portions
- Used instead of high-fat snacks
- Not combined with excess cheese or oil
They are calorie-dense, so portion control is important.
Who Should Limit Olives?
- People with high blood pressure (due to sodium)
- Those on low-sodium diets
- People sensitive to salty foods
Healthy Ways to Eat Olives
- Add to salads and vegetable dishes
- Use as a pizza or pasta topping (small amount)
- Pair with whole grains and vegetables
- Rinse brined olives to reduce salt
Conclusion
Olives are a nutrient-rich food high in healthy fats and antioxidants. When eaten in moderation, they support heart health, digestion, and skin health. Due to high sodium and fat content, mindful portions are key for healthy eating.