Are Olives High in Vitamin K? Unpacking the Nutritional Facts

October 27, 2025 •

4 min read

A 100-gram serving of green olives generally contains only around 1.4 micrograms of vitamin K, a modest amount that is far from being considered a high source. The idea that olives are high in vitamin K is a common misconception, as their contribution to the daily recommended intake is relatively small.

Quick Summary

This article explores whether olives are a significant source of vitamin K by comparing their content to other foods. It details their complete nutritional profile, emphasizing their heart-healthy fats and rich antioxidants, and offers guidance on incorporating them into a balanced diet.

Key Points

Not a primary source: Olives contain only modest amounts of vitamin K, providing a small percentage of the daily value per serving.
Olive oil is more concentrated: Extra virgin olive oil has a higher vitamin K concentration per tablespoon than whole olives, though it is still not a primary source.
Rich in healthy fats: The main nutritional highlight of olives is their high content of heart-healthy monounsaturated fats, which benefit cardiovascular health.
Packed with antioxidants: Olives are a great source of antioxidants like vitamin E and various polyphenols, which help fight inflammation and cellular damage.
Sodium content varies: Be mindful of sodium levels, as the curing process for olives can result in a high salt content.
Better vitamin K sources exist: For those needing to increase vitamin K, foods like spinach, kale, and broccoli are far superior sources.

What is Vitamin K and Why is it Important?

Vitamin K is an essential fat-soluble vitamin that plays a crucial role in several bodily functions. It is primarily known for its role in blood clotting, helping the body produce the proteins necessary for blood coagulation. Additionally, vitamin K is vital for building strong, healthy bones and may help prevent conditions like osteoporosis. The Recommended Dietary Allowance (RDA) for vitamin K varies by age and sex, with adult women generally needing 90 mcg/day and adult men needing 120 mcg/day.

Are Whole Olives a High Source of Vitamin K?

While olives do contain some vitamin K, they are not considered a high source of this nutrient. A 100-gram serving of green olives, which is roughly equivalent to 10-15 large olives, contains only about 1.4 mcg of vitamin K. This provides only a tiny fraction of the recommended daily intake for adults. The misconception likely stems from olives being part of the healthy Mediterranean diet and a source of other fat-soluble vitamins, such as vitamin E.

Olive Oil: A More Concentrated Source?

It's important to distinguish between whole olives and olive oil. During the process of extracting oil, some vitamins become concentrated. A single tablespoon of extra virgin olive oil can contain a more notable amount of vitamin K—about 8.13 mcg according to some analyses. While this is a more concentrated source than the whole fruit, it is still not as significant as other foods traditionally known for high vitamin K levels.

Comparing Olive's Vitamin K to Other Foods

To better understand where olives stand, it's helpful to compare their vitamin K content to known high-vitamin K foods. Leafy green vegetables are famously the best source of vitamin K, containing several times the amount found in olives per serving. Below is a comparison table illustrating the difference.


Food (per 100g serving)	Vitamin K (mcg)	Daily Value (%)*
Green Olives	1.4	~1-2%
Spinach	~483	~400%+
Broccoli	~141	~117%+
Olive Oil (per tbsp)	8.13	~7-10%

*Daily value percentage based on a 120 mcg/day recommendation for adult men.

This comparison clearly shows that while olives are a healthy addition to a diet, they should not be relied upon as a primary source of vitamin K if you are aiming to increase your intake.

Beyond Vitamin K: The True Nutritional Power of Olives

While the answer to 'Are olives high in vitamin K?' is no, this does not diminish their overall nutritional value. Olives offer a host of other health benefits that make them a worthy component of a balanced diet.

Heart-Healthy Fats: Olives are rich in monounsaturated fats, specifically oleic acid, which is a key component of olive oil. These healthy fats have been shown to help lower LDL ('bad') cholesterol while maintaining HDL ('good') cholesterol, thereby supporting cardiovascular health.
Antioxidant-Rich: They contain powerful antioxidants like vitamin E and various polyphenols, including oleuropein and hydroxytyrosol. These antioxidants help combat oxidative stress and inflammation, which are factors in chronic diseases.
Essential Minerals: Black olives are a good source of iron, which is important for oxygen transport in the blood. They also provide other trace minerals like copper, calcium, and magnesium.
Fiber Source: As a whole fruit, olives provide dietary fiber, which aids digestion and helps promote a feeling of fullness.
Anti-inflammatory Properties: The oleocanthal found in extra virgin olive oil has anti-inflammatory properties, similar to ibuprofen.

Potential Downsides and Considerations

One key thing to remember when consuming olives is their sodium content. The curing process, typically involving brine, adds a significant amount of sodium. For those monitoring their sodium intake, it is crucial to consume olives in moderation. A standard serving of 10 olives can contain a considerable portion of the daily recommended sodium limit. Rinsing brined olives before eating can help reduce some of the sodium.

Incorporating Olives into a Healthy Diet

Olives are a versatile ingredient that can be easily added to many meals. A handful of olives can be a satisfying and heart-healthy snack. They can be tossed into salads for a briny kick, added to pizzas or pasta dishes, or used to make a flavorful tapenade spread for sandwiches. Their inclusion in the Mediterranean diet is a testament to their flavor and nutritional profile, and they are also suitable for various eating patterns, including low-carb and plant-based diets.

Conclusion

In summary, while olives are a nutritional powerhouse, the answer to 'Are olives high in vitamin K?' is no. Their vitamin K content is relatively low, especially when compared to leafy green vegetables. The real nutritional benefits of olives lie in their high content of heart-healthy monounsaturated fats, potent antioxidants, and essential minerals. When consumed in moderation, keeping the sodium content in mind, olives make a delicious and valuable addition to a well-rounded diet. For those looking to boost their vitamin K intake, focusing on leafy greens and other dedicated sources is a more effective strategy.

Learn more about the dietary requirements for various vitamins and minerals from reliable sources like the NIH Office of Dietary Supplements.

Frequently Asked Questions

Nutritionally, there isn't a major difference in vitamin K content between green and black olives. The color difference primarily indicates ripeness, and while some other nutrients may vary slightly, both are considered modest sources of vitamin K.

A tablespoon of extra virgin olive oil contains a higher concentration of vitamin K than a similar serving of whole olives, providing about 7-10% of the daily value. However, it is still not considered a high-potency source compared to foods like leafy greens.

Beyond their limited vitamin K content, olives offer numerous benefits, including heart-healthy monounsaturated fats, potent antioxidants that reduce inflammation, and essential minerals like iron and copper.

The high sodium content in most olives is a result of the curing process. Olives are soaked in brine (saltwater) to remove their natural bitterness, which increases their sodium levels significantly.

Olives can be part of a daily, balanced diet when consumed in moderation. It is best to be mindful of the portion size due to their high sodium content, especially if you need to monitor your salt intake for health reasons.

For a higher intake of vitamin K, excellent sources include leafy greens like spinach, kale, collard greens, and mustard greens, as well as broccoli, Brussels sprouts, and cabbage.

A moderate serving is typically considered to be about five to ten medium-sized olives. This provides flavor and nutritional benefits without an excessive amount of calories or sodium.