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Olives

Olives

Everyday

Olives are the fruit of the olive tree, a staple in Mediterranean cuisine and known for their distinctive savory flavor. Raw olives are naturally bitter and require curing through brining, salting, or oil-curing to become palatable. They are a good source of healthy monounsaturated fats and antioxidants, though their sodium content can be high depending on the curing method. Olive varieties differ significantly in size, color, and flavor profile, influencing their suitability for different culinary applications, from tapenades to olive oil production.

Macro Impact

A 6 small olives serving contains 44 calories, 0g protein, 1g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 44 calories?
Walking3.5 mph, moderate pace
10 min
YogaModerate effort, gentle pace
7 min
SwimmingModerate effort, freestyle
6 min
Biking12-14 mph, moderate effort
4 min
StairsStair climbing, moderate pace
5 min
Running5 mph (12 min/mile)
4 min

Nutrition Facts

Serving size6 small olives (30 g)
Amount per serving
Calories44
% Daily Value*
Total Fat5g
6%
Saturated Fat0.6g
3%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium467mg
20%
Total Carbohydrate1g
0%
Dietary Fiber1.0g
4%
Total Sugars0.1g
Includes Added Sugars0g
0%
Protein0.3g
Vitamin D0mcg
0%
Calcium16mg
1%
Iron0.1mg
1%
Potassium13mg
0%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
1 / 275 g
0%
Fiber
1 / 28 g
4%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
6%
Monounsaturated
3 / 31 g
11%
Polyunsaturated
0 / 23 g
2%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
2%
Omega 9
3 g
Protein
Protein
0 / 80 g
0%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
1%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
1%
Tryptophan
0 / 0 g
1%
Valine
0 / 2 g
1%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
0%
Niacin, B3
0 / 15 mg
0%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
0 / 1 mg
1%
Biotin, B7
1 / 30 mcg
3%
Cobalamin, B12
0 / 2 mcg
0%
Folate
1 / 400 mcg
0%
Vitamin A
6 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
16 / 1k mg
2%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
1%
Magnesium
3 / 370 mg
1%
Manganese
0 / 2 mg
0%
Phosphorous
1 / 700 mg
0%
Potassium
13 / 3k mg
0%
Selenium
0 / 55 mcg
0%
Sodium
467 / 2.3k mg
20%
Zinc
0 / 10 mg
0%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
1 / 150 mcg
1%
Chlorine
1 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
23 g
Caffeine
0 mg
Choline
4 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Olives, ripe, canned (small-extra large). USDA Standard Reference, Legacy. Food ID 169094.
  2. 2.Olives, ripe, canned (jumbo-super colossal). USDA Standard Reference, Legacy. Food ID 169095.
  3. 3.Olives, pickled, canned or bottled, green. USDA Standard Reference, Legacy. Food ID 169096.
  4. 4.Olive, ripe, canned, small to extra large. Canadian Nutrient File. Food ID 1613.
  5. 5.Olive, ripe, canned, jumbo to super colossal. Canadian Nutrient File. Food ID 1614.
  6. 6.Olive, pickled, canned or bottled, green. Canadian Nutrient File. Food ID 5391.
  7. 7.Olives, black, without stones, in brine. Frida. Public Food Key 251.
  8. 8.Olives, green, pickled, canned. Frida. Public Food Key 371.
  9. 9.Olive, green or black, drained. Australian Nutrient Database. Public Food Key F006198.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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