How Many Calories in Olives? Nutrition Facts & Macros
10 green olives (40 g) have 58 calories
Protein 0.4g · Carbs 1.5g · Fat 6.1g
Olives are a Mediterranean diet staple — 145 kcal per 100 g with an impressive 15.32 g of healthy fat (mostly monounsaturated oleic acid, the same fat found in olive oil). With only 0.54 g net carbs per 100 g (3.84 g carbs minus 3.3 g fiber), olives are one of THE best keto snacks available — requiring zero preparation. Whether you're snacking on them straight, adding them to salads, or using them on a charcuterie board, knowing the exact nutrition facts helps you make informed choices. Here's everything you need to know about olive calories and macros, based on USDA data. Be aware of the high sodium content (1556 mg per 100 g) — olives are brined during curing, so rinse before eating to reduce salt by 30-40%.
607 kJ · per 100g · Water: 75.28 g
Calorie Calculator: Olives
40 g Olives contains 58 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 10 olives (40 g) | 58 kcal | 0.4g | 1.5g | 6.1g |
| 1 olive (4 g) | 6 kcal | 0g | 0.2g | 0.6g |
| 100 grams | 145 kcal | 1g | 3.8g | 15.3g |
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Olives — Nutrition Facts
| Olives | per 100g |
|---|---|
| Calories | 145 kcal |
| Protein | 1.03 g |
| Fat | 15.32 g |
| Carbs | 3.84 g |
| Saturated Fat | 2.029 g |
| Monounsaturated Fat | 11.31 g |
| Polyunsaturated Fat | 1.31 g |
| Cholesterol | 0 mg |
| Fiber | 3.3 g |
| Sugar | 0.54 g |
| Sodium | 1556 mg |
| Potassium | 42 mg |
| Calcium | 52 mg |
| Magnesium | 11 mg |
| Phosphorus | 4 mg |
| Iron | 0.49 mg |
| Zinc | 0.04 mg |
| Selenium | 0.9 mcg |
| Vitamin A | 20 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.021 mg |
| Riboflavin (B2) | 0.007 mg |
| Niacin (B3) | 0.237 mg |
| Vitamin B6 | 0.031 mg |
| Folate | 3 mcg |
| Vitamin E | 3.81 mg |
| Vitamin K | 1.4 mcg |
| Water | 75.28 g |
Source: USDA FoodData Central (FDC ID: 169096) · Data verified September 2026
Variations
Green olives (pickled)
145 kcal per 100g. Green olives picked unripe and brined. Higher fat (15.32 g), very low net carbs (0.54 g). Higher sodium (1556 mg) from brining process. Firmer texture, more bitter and tangy flavor. The best keto olive variety — lowest carbs, highest fat. Rinse to reduce salt.
Black olives (ripe)
Approximately 116 kcal per 100g. Black olives are fully ripe — softer, milder flavor. Lower fat (10.9 g), slightly higher total carbs (6.04 g). Significantly lower sodium (735 mg vs 1556 mg for green). Popular in pizzas, pasta, and Mediterranean salads. Still keto-friendly, but green olives have a better keto profile.
Kalamata olives
Approximately 168 kcal per 100g. Greek variety — purple-black, almond-shaped, richer and more complex flavor. Higher fat content. Popular in Mediterranean dishes, Greek salads, and as a tapenade ingredient. The most flavorful olive variety, with a slightly fruity and wine-like taste from red wine vinegar curing.
Dietary Perspectives
For Weight Loss
Moderate at 145 kcal per 100g — but 10 olives (40 g) have just 58 kcal. The healthy monounsaturated fat provides satiety. Watch portions — olives are easy to overeat, especially from a jar. High sodium (1556 mg) may cause water retention. Good as a salad topping (2-3 olives for flavor without many calories). Choose olives over processed snacks like chips or crackers.
For Athletic Performance
Good source of healthy monounsaturated fat for endurance fuel. The high sodium (1556 mg per 100 g) can actually help replenish electrolytes during endurance exercise — a natural alternative to sports drinks. Quick energy-dense snack requiring no preparation. Not a protein source (only 1.03 g per 100 g). Better as a fat and electrolyte source than a recovery food. Pair with a protein source post-workout.
For Keto
One of THE best keto snacks — 0.54 g net carbs per 100 g is essentially zero. 10 olives provide approximately 6 g fat with negligible carbs. Perfect as a quick keto snack, salad topping, or charcuterie board staple. The high sodium (1556 mg) helps with keto electrolyte needs — many people on keto need extra sodium. Green olives have the best keto profile (lowest carbs, highest fat). Pair with cheese and nuts for a complete keto snack plate.
Frequently Asked Questions
How many calories are in olives?
10 green olives (40 g) contain approximately 58 calories. A single olive (4 g) has about 6 calories. Per 100 g, green pickled olives have 145 calories. Most of the calories come from healthy monounsaturated fat (15.32 g per 100 g). Olives are calorie-dense for their size, so portion awareness helps.
Are olives keto-friendly?
YES — olives are one of THE best keto snacks! Only 0.54 g net carbs per 100 g (3.84 g carbs minus 3.3 g fiber). 10 olives have virtually zero net carbs. High fat (15.32 g per 100 g) fits keto perfectly. A natural keto snack that requires no preparation. The high sodium also helps replenish electrolytes, which is especially important on keto. Green olives have the best keto profile — lowest carbs and highest fat.
Are olives healthy?
Yes — olives are rich in monounsaturated fat (oleic acid, the same heart-healthy fat in olive oil), linked to reduced cardiovascular risk. They're a Mediterranean diet staple for good reason. They also contain antioxidants like oleuropein and hydroxytyrosol. BUT — the high sodium (1556 mg per 100 g, ~68% DV) means you should watch intake if you're limiting salt. Rinse olives before eating to reduce sodium by 30-40%.
What is the difference between green and black olives?
Green olives are picked unripe — firmer, more bitter, higher fat (15.32 g), and lower net carbs (0.54 g). Black olives are fully ripe — softer, milder flavor, lower fat (10.9 g), and slightly higher carbs (6.04 g total). Black olives also have significantly less sodium (735 mg vs 1556 mg). Both are excellent for keto. For the absolute lowest carbs and highest fat, choose green.
Why are olives so salty?
Raw olives are naturally very bitter due to a compound called oleuropein. They must be cured or brined in salt water to become edible, which adds a significant amount of sodium (1556 mg per 100 g for green olives). Rinse olives under running water before eating to reduce their sodium content by approximately 30-40%. Some varieties (like Castelvetrano) are milder and less salty.
How many olives can I eat per day?
10-15 olives (40-60 g) is a reasonable daily amount. That's approximately 58-87 kcal and plenty of healthy monounsaturated fat. Watch sodium — 10 olives contain about 622 mg sodium (~27% of the daily value). Rinse before eating to reduce salt. If you're on a low-sodium diet, limit to 5-6 olives per day. On keto, the sodium can actually be beneficial for electrolyte balance.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Olives | 145 | 1.03g | 3.84g | 15.32g |
| Avocado | 160 | 2g | 8.53g | 14.66g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Cucumber | 15 | 0.65g | 3.63g | 0.11g |
per 100g
Per 100 g, green olives have 145 kcal with only 0.54 g net carbs — making them one of the most keto-friendly snacks. Compared to avocado (160 kcal, 1.83 g net carbs), olives have even fewer net carbs but much more sodium (1556 vs 7 mg). Both are excellent sources of monounsaturated fat. Black olives are milder with lower fat (10.9 g) and higher carbs (6.04 g), but lower sodium (735 mg).
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