How healthy are olives?
Are olives healthy? Yes, in moderate portions. Olives score 24/100 on the HowHealthyIs Score: 100 g provide 116 kcal, 6.3 mg iron and 1.6 mg vitamin E. Olives bring mostly monounsaturated fat and some vitamin E, but they are cured in brine, so they are salty. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Olives rank higher than 24% of them.
Counts in favor (% daily value per 100 kcal)
- Iron30%
- Vitamin E9%
- Calcium6%
- Fiber5%
- Vitamin A2%
- Protein1%
- Vitamin C1%
- Magnesium1%
- Potassium0%
Counts against
- Saturated fat10%
- Added sugars0%
- Sodium28%
Raw NRF9.3: 55 minus 37 = 18. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in olives?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 116 kcal | 26 kcal | |
| Protein | 0.8 g | 0.2 g | 0% |
| Carbohydrates | 6 g | 1.3 g | 0% |
| Fiber | 1.6 g | 0.4 g | 1% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 11 g | 2.4 g | 3% |
| Saturated fat | 2.3 g | 0.5 g | 3% |
| Vitamins | |||
| Vitamin A | 17 µg | 3.7 µg | 0% |
| Vitamin C | 0.9 mg | 0.2 mg | 0% |
| Vitamin E | 1.6 mg | 0.4 mg | 2% |
| Minerals | |||
| Calcium | 88 mg | 19 mg | 1% |
| Iron | 6.3 mg | 1.4 mg | 8% |
| Potassium | 8 mg | 1.8 mg | 0% |
| Magnesium | 4 mg | 0.9 mg | 0% |
| Sodium | 735 mg | 162 mg | 7% |
Source: USDA FoodData Central, "Olives, ripe, canned (small-extra large)" (FDC 169094). Values rounded.
Why are olives good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use them
- Salads and pasta
- Snacks in small amounts
What should you watch out for?
- High in salt: a handful adds a noticeable share of daily sodium.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.