Olives vs raisins: which is healthier?
They are about equally nutrient-dense: olives scores 24/100 and raisins 28/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Olives
116 kcal per 100 g. 5 large olives: 22 g
Raisins
299 kcal per 100 g. 1 small box: 43 g
Which to pick for your goal
- Fewer caloriesOlives116 vs 299 kcal per 100 g
- More proteinRaisins0.8 vs 3.3 g per 100 g
- More fiberRaisins1.6 vs 4.5 g per 100 g
- Less sugarOlives0 vs 65 g per 100 g
- More potassiumRaisins8 vs 744 mg per 100 g
- Less saturated fatRaisins2.3 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Olives, 100 g | Raisins, 100 g | Olives, 22 g | Raisins, 43 g |
|---|---|---|---|---|
| Calories | 116 kcal | 299 kcal | 26 kcal | 129 kcal |
| Protein | 0.8 g | 3.3 g | 0.2 g | 1.4 g |
| Carbohydrates | 6 g | 79 g | 1.3 g | 34 g |
| Sugars | 0 g | 65 g | 0 g | 28 g |
| Fiber | 1.6 g | 4.5 g | 0.4 g | 1.9 g |
| Fat | 11 g | 0.3 g | 2.4 g | 0.1 g |
| Saturated fat | 2.3 g | <0.1 g | 0.5 g | <0.1 g |
| Vitamin C | 0.9 mg | 2.3 mg | 0.2 mg | 1 mg |
| Vitamin A | 17 µg | 0 µg | 3.7 µg | 0 µg |
| Potassium | 8 mg | 744 mg | 1.8 mg | 320 mg |
| Iron | 6.3 mg | 1.8 mg | 1.4 mg | 0.8 mg |
| Calcium | 88 mg | 62 mg | 19 mg | 27 mg |
| Magnesium | 4 mg | 36 mg | 0.9 mg | 15 mg |
| Sodium | 735 mg | 26 mg | 162 mg | 11 mg |
Last updated . Scores use the HowHealthyIs Score method.