Are Olives High in Calories? Separating Fact from Myth

January 2, 2026 •

3 min read

Per 100 grams, olives contain between 115 and 145 calories, a moderate energy content that largely stems from their healthy fat composition. These small, savory fruits, a staple of the Mediterranean diet, are primarily composed of water and beneficial monounsaturated fatty acids, not carbohydrates.

Quick Summary

Olives have a moderate calorie count due to their high content of healthy monounsaturated fats, not carbs. They are a nutrient-dense food, and portion control is key for a balanced diet.

Key Points

Moderate Caloric Density: Olives are not a high-calorie food overall, but are moderately dense due to their healthy fat content, not carbs.
Rich in Healthy Fats: Their caloric content comes primarily from monounsaturated fats, such as oleic acid, which are beneficial for heart health.
Nutrient-Dense: Olives are packed with powerful antioxidants, vitamins (like Vitamin E), and minerals, offering more than just calories.
Portion Control is Key: Despite being healthy, their calorie and fat content can add up quickly, so moderation is recommended.
Sodium Content: Olives, especially those packed in brine, are high in sodium, which should be considered for those with blood pressure concerns.
Differences Exist: Black olives are generally higher in fat and calories than green olives due to ripeness, but both are nutritious.

The Calorie and Fat Breakdown of Olives

Olives are a unique fruit, distinct from many others due to their notably high fat content and correspondingly low sugar level. A significant portion of an olive's weight, typically between 11% and 15%, is fat. However, this is predominantly oleic acid, a heart-healthy monounsaturated fat that is the same beneficial fat found in olive oil. While fat is more calorie-dense than protein or carbohydrates, the type of fat in olives is beneficial for health, particularly cardiovascular health. A standard 100-gram serving of olives generally contains around 115-145 calories. For context, this is comparable to the caloric content of an avocado, another healthy, fat-rich fruit. The carbohydrate content is very low, with most of the minimal carbs being dietary fiber. This low net carb count makes olives an excellent addition to low-carb diets like keto.

Factors Affecting Olive Calories

Several factors can influence the exact calorie count of olives. These include the olive's ripeness, its size, and how it is processed and prepared. For instance, black olives, which are harvested later and are riper, typically have a higher fat content and thus slightly more calories than their greener counterparts. Additionally, olives that are stuffed with ingredients like cheese or almonds will naturally have a higher calorie count per olive than plain olives. Always check the nutrition label for the most accurate information on packaged products.

Green vs. Black Olives: A Nutritional Showdown

While their core nutritional makeup is similar, there are subtle differences between green and black olives due to their different stages of ripeness when harvested.


Nutrient	Green Olives (per 10 medium olives)	Black Olives (per 10 medium olives)
Calories	Approx. 40-50 calories	Approx. 60 calories
Fat Content	Lower fat content	Higher fat content
Sodium Content	Often higher in sodium	Often lower in sodium
Fiber	Slightly higher fiber	Slightly less fiber
Antioxidants	Higher levels of certain antioxidants like polyphenols	Higher levels of other antioxidants

Which Olive is Healthier?

The distinction isn't clear-cut, as both offer significant health benefits. Green olives may have more polyphenols, while black olives provide a bit more iron and certain antioxidants increase as the olive matures. The preparation method is often a more important determinant of health than the color. Olives packed in brine will be higher in sodium, for example, regardless of their color. The healthiest option is a lower-sodium version or one packed in extra-virgin olive oil.

More Than Just Calories: The Health Benefits of Olives

The calorie conversation for olives doesn't tell the whole story. The fats and micronutrients they contain are what make them a health powerhouse. Their rich supply of antioxidants, such as oleuropein and hydroxytyrosol, helps combat oxidative stress and inflammation. These compounds contribute to several health advantages:

Heart Health: The monounsaturated fats in olives help regulate cholesterol levels, reducing the risk of heart disease.
Anti-Inflammatory Properties: Compounds like oleocanthal have strong anti-inflammatory effects that mimic ibuprofen's action.
Cancer Prevention: The antioxidants and oleic acid in olives may disrupt the life cycle of cancer cells, though more long-term human studies are needed.
Bone Health: Evidence suggests that consuming olives and olive oil may help protect against osteoporosis.

Making Informed Choices About Olives

While olives are a healthy addition to a diet, moderation is key due to their moderate calorie density and, more importantly, their high sodium content. It's recommended to stick to a serving size of 5-10 medium-sized olives per day, especially if you are monitoring your sodium intake for blood pressure reasons. You can incorporate olives into your meals by:

Adding them to salads for a burst of flavor.
Mixing them into pasta dishes or sauces.
Using them to create homemade tapenade.
Pairing them with cheese on a charcuterie board.

Conclusion: Navigating the Calorie Question

So, are olives high in calories? Compared to vegetables, yes, due to their healthy fat content. However, on a per-piece or single-serving basis, they are relatively low in calories and packed with essential nutrients that provide significant health benefits, especially for heart health and fighting inflammation. The key is to be mindful of portion sizes and, for those watching their sodium, to choose low-sodium varieties. When consumed in moderation as part of a balanced diet, olives are a nutrient-dense and delicious food. For more information on dietary recommendations, consider consulting a reliable nutritional source like the Cleveland Clinic's diet resources at health.clevelandclinic.org.

Frequently Asked Questions

A single medium-sized olive typically contains between 5 and 7 calories, with green olives being on the lower end of that range and black olives on the higher end.

No, olives are not inherently fattening when eaten in moderation. While they contain fat, it is primarily healthy monounsaturated fat, and their low calorie density means they can aid weight loss by promoting satiety.

The fat in olives is predominantly monounsaturated fat (oleic acid), which is considered a 'healthy' fat. It helps lower bad cholesterol levels and supports heart health.

Yes, black olives are typically slightly higher in calories than green olives because they are harvested later in the ripening process, which increases their fat content.

For most healthy people, a serving of 5 to 10 medium-sized olives is considered a moderate and healthy amount. It's important to be mindful of the sodium, especially with brined varieties.

Yes, olives are excellent for a keto diet because they are high in healthy fats and very low in net carbohydrates, helping to keep carb counts low.

The main risk of overconsumption is a high intake of sodium, especially from canned or jarred varieties packed in brine. Excessive sodium can contribute to high blood pressure and other health issues.