Are Olives a Carb or a Protein? Unpacking the Nutritional Profile

December 8, 2025 •

4 min read

Though botanically classified as a fruit, the olive’s nutritional profile is unique and fat-dominant. When people wonder, 'Are olives a carb or a protein?', the simple answer is neither, but primarily a source of healthy fats. They contain minimal carbohydrates and only trace amounts of protein, making them a surprising yet nutritious addition to many diets.

Quick Summary

Olives are mainly a source of healthy monounsaturated fats, with very low carbohydrate and minimal protein content, making them a popular, low-carb choice.

Key Points

Fat, Not Carbs or Protein: Olives are predominantly a source of fat, particularly healthy monounsaturated fat (oleic acid), with very low levels of carbohydrates and minimal protein.
Low Net Carbs: Their low carbohydrate content, most of which is fiber, makes the net carb count very small, suitable for low-carb and ketogenic diets.
High in Healthy Fats: Olives provide a substantial amount of heart-healthy monounsaturated fats that are known to help reduce inflammation and support cardiovascular health.
Rich in Antioxidants: This fruit is packed with powerful antioxidants like oleuropein and hydroxytyrosol, which protect cells from damage and offer anti-inflammatory effects.
Manage Sodium Intake: Due to the brining process, olives are high in sodium, so it is important to eat them in moderation, especially if you have high blood pressure.
Versatile and Flavorful: Olives are a versatile ingredient that can be enjoyed as a snack or used to add a salty, savory flavor to a variety of dishes without relying on table salt.

The Macronutrient Breakdown of Olives

To understand whether olives are a carb or a protein, it is essential to look at their complete macronutrient breakdown. The majority of an olive’s nutritional value comes from healthy fats, not carbohydrates or proteins. A typical 100-gram serving of ripe, canned olives contains approximately 11–15% fat, 4–6% carbohydrates, and less than 1% protein.

Primarily Healthy Fats

Olives are an unusual fruit because of their high fat content, which is primarily monounsaturated fat. The most abundant fatty acid is oleic acid, which is also the main component of olive oil and is linked to numerous health benefits, including decreased inflammation and a reduced risk of heart disease. A 100-gram serving of ripe olives can contain around 10.7 grams of fat, with the majority being heart-healthy monounsaturated fat. This high fat content provides satiety and makes olives a good source of energy for those following low-carb dietary patterns.

Low in Carbohydrates

Despite being a fruit, olives have a very low carbohydrate count. The 4–6% of an olive that is comprised of carbs consists mostly of fiber. This means the net digestible carbohydrate content is extremely low. For example, 10 average-sized olives contain only about 1.5 grams of net carbs. This low net carb count is why olives are a staple in many low-carb diets, such as the ketogenic diet.

Negligible Protein

Olives are not a significant source of protein. With typically less than 1 gram of protein per 100 grams, they contribute very little to a person’s daily protein intake. While protein is an essential macronutrient, it is not the reason people include olives in their diet. They are a complement to meals, not a primary protein source.

Olives in Specific Diets and for Health

Their unique nutritional profile makes olives a suitable food for various dietary approaches and offers distinct health advantages.

Keto and Low-Carb Diets: Olives are a perfect fit for ketogenic and other low-carb diets due to their high fat and very low net carb content. They provide healthy fats that promote feelings of fullness and help maintain ketosis.
Heart Health: The monounsaturated fat (oleic acid) in olives has been shown to improve heart health by regulating cholesterol levels and protecting LDL (bad) cholesterol from oxidation.
Antioxidant Properties: Olives are rich in antioxidants, including oleuropein and hydroxytyrosol, which protect against cellular damage from free radicals and may help fight infections.
Anti-Inflammatory Effects: The plant compounds in olives, such as oleocanthal, have anti-inflammatory properties that can help reduce chronic inflammation throughout the body.

Green vs. Black Olives: Nutritional Breakdown

While all olives share a similar overall nutritional profile, there are some subtle differences between green (unripe) and black (ripe) olives. These variations are mainly due to the time of harvest and the curing process.


Nutrient (per 100g)	Green Olives (Canned)	Black Olives (Canned)
Calories	145 kcal	116 kcal
Protein	1.03 g	0.84 g
Carbohydrates	3.84 g	6.04 g
Total Fat	15.3 g	10.9 g
Sodium	1560 mg	735 mg
Fiber	3.3 g	1.6 g

Generally, black olives contain a higher concentration of certain plant compounds and iron, while green olives have a higher vitamin E content. However, the core takeaway is that both types are fat-rich and carb-poor.

Important Considerations: Sodium Content

One critical aspect of olives to be aware of is their sodium content. Most canned or bottled olives are preserved in a salt-water brine, which results in a high sodium level. For individuals monitoring their sodium intake, it's important to control portion sizes. Around 5 to 10 olives per day is generally a safe amount for most people. Using olives to add a salty flavor to dishes can also be a way to reduce reliance on table salt.

How to Incorporate Olives into Your Diet

Olives are a versatile ingredient that can enhance many meals.

Snack: Enjoy olives straight from the jar for a quick, low-carb snack.
Salads: Add sliced or whole olives to green salads for a burst of flavor.
Appetizers: Serve marinated olives as part of a charcuterie board.
Cooking: Use olives in sauces, stews, and Mediterranean-inspired dishes.
Tapenade: Blend olives with olive oil, capers, and garlic to create a flavorful spread.

Conclusion

In summary, olives are neither a carb nor a protein but rather a fruit rich in healthy monounsaturated fats. They contain a minimal amount of carbohydrates and a negligible amount of protein. This unique nutritional profile, along with their high antioxidant content, makes them an excellent addition to a healthy, balanced diet, especially for those following low-carb eating plans. When consumed in moderation, keeping their sodium content in mind, olives offer numerous health benefits and a delicious way to boost the flavor of your meals.

Learn more about the full nutritional facts and health benefits of olives from this in-depth guide: Olives 101: Nutrition Facts and Health Benefits - Healthline

Frequently Asked Questions

An olive is neither a significant source of carbohydrates nor protein; it is primarily a fruit that consists mostly of healthy fats, particularly monounsaturated fat.

Yes, olives are excellent for a keto diet. They are low in net carbohydrates and high in healthy fats, which helps promote satiety and maintain ketosis.

The main nutrients in olives are monounsaturated fats, dietary fiber, vitamin E, and various antioxidants. They also provide minerals like iron, copper, and calcium.

There is no major nutritional difference that makes one significantly healthier. Green olives are less ripe and have slightly different antioxidant levels, while black olives are riper and contain a bit more iron. Both are very nutritious.

Olives are a unique fruit that naturally stores its energy in the form of healthy monounsaturated fats, with oleic acid being the most prominent type.

A 100-gram serving of ripe, canned olives contains about 6 grams of carbohydrates, most of which is fiber. This results in a very low net carb count.

While most of the carbohydrates in olives are fiber, a single serving does not provide a high amount. For example, 10 olives only provide about 1.5 grams of fiber, but it's a worthwhile contribution to your daily intake.

For most people, the sodium is not a concern as long as olives are consumed in moderation. The high salt content comes from the brining process. However, those with hypertension or on a low-sodium diet should be mindful of portion sizes.