Do Olives Have Protein? The Surprising Truth About This Mediterranean Staple

January 10, 2026 •

3 min read

According to the USDA, 100 grams of ripe, canned olives contain approximately 0.84 grams of protein. This may come as a surprise to many, as this Mediterranean delicacy is more famously known for its heart-healthy monounsaturated fats. While olives do have protein, the amount is minimal, making them a poor primary source for this vital macronutrient.

Quick Summary

An olive's protein content is quite low, with its nutritional value primarily defined by high levels of monounsaturated fats and essential minerals. The exact protein count varies slightly depending on the olive's ripeness and preparation. This makes olives a beneficial addition for healthy fats, not a major protein contributor.

Key Points

Low Protein Content: Olives are not a significant source of protein, with a 100-gram serving containing less than one gram.
Rich in Healthy Fats: Their primary nutritional value comes from a high concentration of monounsaturated fats, like oleic acid, which benefits heart health.
Excellent Antioxidant Source: Olives are packed with polyphenols and Vitamin E, which offer powerful antioxidant protection against cellular damage.
Variations Based on Ripeness: Black olives generally have a higher fat content than green olives, but both contain only a minor amount of protein.
A Good Source of Micronutrients: Beyond fats and minimal protein, olives provide important minerals such as iron, copper, and calcium.
Enhances Satiety: The healthy fats in olives contribute to feelings of fullness, which can aid in appetite control and weight management.

Understanding the Nutritional Composition of Olives

Olives are an unusual fruit, revered for their rich and savory flavor profile. Unlike most fruits, they are high in fat and low in sugar. A standard 100-gram serving of canned ripe olives contains approximately 116 calories, 10.9 grams of fat, and only 0.8 grams of protein. The fat content is predominantly healthy monounsaturated fats, such as oleic acid, which is associated with various health benefits, including reduced inflammation and a lower risk of heart disease.

The Minor Role of Protein in Olives

While the answer to "do olives have protein?" is yes, the quantity is so small that they should not be relied upon to meet your daily protein needs. For instance, the same 100-gram serving that offers less than a gram of protein provides a substantial dose of healthy fat. This distinction is crucial for those managing their diet, especially individuals on high-protein or specific plant-based diets. Instead of protein, the real nutritional power of olives lies in their fats and micronutrients.

Comparing Different Types of Olives

Different types of olives can have slight variations in their nutritional makeup, including protein. These differences depend on the olive's variety, ripeness at harvest, and processing method. Generally, the differences in protein are minimal across common varieties like black and green olives.

Green vs. Black Olives: A Nutritional Comparison

The most significant nutritional differences between green and black olives are not in their protein content, but in their fat, fiber, and mineral levels. Green olives are picked earlier and typically have a lower fat content, while black olives ripen longer on the tree, developing a higher fat content and different flavor.


Nutrient (per 100g)	Black Olives (Canned Ripe)	Green Olives (Canned)
Calories	115	147 (Mani Green)
Protein	~0.8g	~1.5g (Mani Green)
Total Fat	~10.7g	~14g (Mani Green)
Carbohydrates	~6.3g	~2g (Mani Green)
Fiber	~3.2g	~4g (Mani Green)
Sodium	High	Very High

Note: Nutritional data can vary significantly depending on the specific olive variety and processing. These values are approximate based on general data.

The Real Health Benefits of Olives

Instead of focusing on their protein, it's more beneficial to appreciate olives for what they genuinely offer. The heart-healthy monounsaturated fats are a major draw, but they also contain other beneficial compounds. Olives are a rich source of polyphenols, powerful antioxidants that can help protect cells from damage and reduce the risk of chronic diseases. They also provide a good amount of Vitamin E, which is crucial for skin and immune health.

Micronutrients and Fiber

Olives are not just about healthy fats. They also contain a variety of essential minerals. The mineral content can include iron, copper, and calcium. Additionally, their fiber content, though not exceptionally high, contributes to digestive health. The fermentation process many olives undergo can also introduce beneficial bacteria, further supporting gut health.

Integrating Olives into a Balanced Diet

Because olives have protein in such a small quantity, they should be paired with other foods to create a balanced meal, especially for those seeking adequate protein intake. They are an excellent addition to salads, pasta dishes, and charcuterie boards, or can be enjoyed as a snack. Their healthy fat content helps promote satiety, which can assist with appetite control and weight management. For a complete protein meal, pair olives with protein-rich foods like chicken, chickpeas, or quinoa.

Conclusion: Olives for Flavor and Healthy Fats, Not Protein

In conclusion, the short answer to "do olives have protein?" is yes, but the long answer clarifies that they are not a significant protein source. Their primary nutritional value lies in their high concentration of healthy monounsaturated fats, along with their antioxidant properties, vitamins, and minerals. They are a wonderful addition to a healthy diet for their flavor and heart-protective qualities, but for substantial protein, you must look to other foods. Understanding this distinction allows for a more complete and informed approach to nutrition and meal planning.

Visit Healthline for more detailed information on olive nutrition

Frequently Asked Questions

No, olives are not a good source of protein for a vegetarian diet. While they contain a small amount, the quantity is insignificant, and vegetarians should seek protein from other sources like legumes, nuts, seeds, and tofu.

A standard serving of 10 average-sized olives contains a minimal amount of protein, typically around 0.4 grams. To get a substantial amount of protein, you would need to consume an unrealistic quantity of olives.

Olives provide significantly more healthy fat than protein. A 100-gram serving has over 10 times more fat than protein, making it an excellent source of monounsaturated fats.

Based on nutritional data, the protein content difference between green and black olives is very minor. Any difference is negligible from a dietary perspective, as neither is a significant protein source.

Yes, olives can be part of a high-protein meal by complementing protein-rich ingredients. For example, you can add them to a salad with grilled chicken or chickpeas to create a balanced meal.

The best qualities of olives are their high monounsaturated fat content, potent antioxidant properties from polyphenols, and their contribution of vitamins and minerals like iron and Vitamin E.

No, olive oil is not a source of protein. It is essentially 100% fat, extracted from the olive fruit, and contains none of the minor protein found in the whole fruit.