Dates vs olives: which is healthier?
Dates are more nutrient-dense, scoring 30/100 against 24/100 for olives. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Dates
277 kcal per 100 g. 1 Medjool date: 24 g
Higher scoreOlives
116 kcal per 100 g. 5 large olives: 22 g
Which to pick for your goal
- Fewer caloriesOlives277 vs 116 kcal per 100 g
- More proteinDates1.8 vs 0.8 g per 100 g
- More fiberDates6.7 vs 1.6 g per 100 g
- Less sugarOlives66 vs 0 g per 100 g
- More potassiumDates696 vs 8 mg per 100 g
- Less saturated fatDates0 vs 2.3 g per 100 g
Nutrition side by side
| Nutrient | Dates, 100 g | Olives, 100 g | Dates, 24 g | Olives, 22 g |
|---|---|---|---|---|
| Calories | 277 kcal | 116 kcal | 66 kcal | 26 kcal |
| Protein | 1.8 g | 0.8 g | 0.4 g | 0.2 g |
| Carbohydrates | 75 g | 6 g | 18 g | 1.3 g |
| Sugars | 66 g | 0 g | 16 g | 0 g |
| Fiber | 6.7 g | 1.6 g | 1.6 g | 0.4 g |
| Fat | 0.1 g | 11 g | <0.1 g | 2.4 g |
| Saturated fat | 0 g | 2.3 g | 0 g | 0.5 g |
| Vitamin C | 0 mg | 0.9 mg | 0 mg | 0.2 mg |
| Vitamin A | 7 µg | 17 µg | 1.7 µg | 3.7 µg |
| Potassium | 696 mg | 8 mg | 167 mg | 1.8 mg |
| Iron | 0.9 mg | 6.3 mg | 0.2 mg | 1.4 mg |
| Calcium | 64 mg | 88 mg | 15 mg | 19 mg |
| Magnesium | 54 mg | 4 mg | 13 mg | 0.9 mg |
| Sodium | 1 mg | 735 mg | 0.2 mg | 162 mg |
Last updated . Scores use the HowHealthyIs Score method.