How many calories are in 1 cup of kalamata olives?

November 23, 2025 •

4 min read

According to Nutritionix, a 1-cup serving of whole Kalamata olives, approximately 130 grams, contains around 279 calories. This rich flavor comes with a significant caloric density, mainly from the healthy fats that are abundant in these Mediterranean staples.

Quick Summary

A 1-cup portion of kalamata olives contains approximately 279 calories, primarily derived from monounsaturated fats. This rich energy source also offers fiber, healthy minerals like iron, and valuable antioxidants, making it a nutrient-dense addition to many diets.

Key Points

High Calorie Count: One cup (130g) of whole kalamata olives contains approximately 279 calories, mainly from healthy fats.
Nutrient Dense: Despite being calorie-dense, they are packed with beneficial monounsaturated fats, fiber, iron, and antioxidants.
Fat Profile: The majority of calories come from heart-healthy fats, especially oleic acid.
Mindful of Sodium: The high sodium content from brining means those watching salt intake should consume them in moderation.
Flavor vs. Portion: A small number of olives offers a big flavor impact, making mindful portioning easy for controlled calorie intake.
Rich in Antioxidants: Their dark purple color indicates high levels of antioxidants, including anthocyanins and oleuropein.

The Calorie Count in Detail

Understanding the calorie content of kalamata olives is important for anyone tracking their intake, especially when using them in larger quantities. While a small handful might not add much, a full cup can contribute a significant number of calories to your meal. The exact count can vary slightly depending on factors like size, how they were prepared, and if they include extra olive oil. For a 1-cup portion (about 130g), you can expect roughly 279 calories, as reported by nutrient databases.

This higher calorie number, compared to many other fruits and vegetables, is not a cause for concern for most people. Instead, it highlights the importance of portion control while also recognizing the high nutritional value of these savory bites. The calories are packed with beneficial components, not empty energy.

Nutritional Breakdown of a 1-Cup Serving

A single cup of kalamata olives is more than just calories; it's a trove of beneficial nutrients. Here’s a closer look at what you get, based on a 130g serving:

Fats: Approximately 29g total fat, with 21g coming from heart-healthy monounsaturated fats. This oleic acid is known for its anti-inflammatory properties and has been linked to improved heart health.
Carbohydrates: About 7.1g of total carbohydrates, which is relatively low, making them suitable for low-carb and ketogenic diets.
Fiber: 3.6g of dietary fiber, which aids digestion and can help promote feelings of fullness.
Sodium: A higher amount of sodium, around 830mg. This is because olives are brined in a saltwater solution during processing. Those on low-sodium diets should consume them in moderation.
Micronutrients: Notable amounts of iron, which is important for oxygen transport in the blood, and calcium for bone health.

The Importance of Portion Size

The significant difference in calorie and nutrient intake between a small snack and a full cup of kalamata olives cannot be overstated. While a single olive has a negligible calorie count, piling them onto a salad or eating them directly out of the jar can quickly add up. For example, a small serving of just a few olives is perfect for adding flavor without a large caloric impact. A full cup, however, is a substantial portion better suited for a larger meal or a shared platter. Always read the nutrition label of your specific product to get the most accurate information, as some brands pack olives in extra oil, which further increases the calorie count.

Kalamata Olives vs. Green Olives

How does the nutritional profile of kalamata olives compare to their common green counterparts? While both are nutritious, there are some subtle differences. The following table provides a general comparison, though specific values can vary by brand and processing method.


Nutrient	1 Cup of Kalamata Olives (approx. 130g)	1 Cup of Green Olives (approx. 130g)
Calories	~279 kcal	~204 kcal (source dependent)
Fat	~29 g	~22 g (source dependent)
Sodium	~830 mg	~1,250 mg (source dependent)
Carbohydrates	~7.1 g	~4.5 g (source dependent)
Flavor Profile	Fruity, savory, and slightly smoky from brine	Salty and more buttery

Health Benefits Beyond the Calorie Count

Beyond their calorie and macronutrient content, kalamata olives are valued for their rich profile of antioxidants. They contain oleuropein, a powerful compound with significant anti-inflammatory benefits. The deep purple color of the olives is a testament to the presence of anthocyanins, another type of antioxidant that protects against cellular damage. This combination of healthy fats and antioxidants is what earns them their reputation as a key component of the heart-healthy Mediterranean diet.

Incorporating Kalamata Olives into a Balanced Diet

Because of their robust flavor, a small number of kalamata olives goes a long way. They can be a flavorful and nutritious addition to many meals. Here are some ideas for incorporating them in a balanced way:

Salads: Chop a few olives and sprinkle them over a fresh Greek salad for a pop of flavor.
Pasta Dishes: Add a handful of pitted olives to tomato-based pasta sauces for a savory, tangy twist.
Pizza: Use them as a topping for homemade pizzas.
Tapenade: Blend them into a delicious tapenade spread for crackers or sandwiches.
Charcuterie Boards: Serve a small bowl of olives alongside cheese and cured meats for an elegant appetizer.

Conclusion

While a 1-cup serving of kalamata olives packs a considerable caloric punch at around 279 calories, this doesn't diminish their value in a healthy diet. The calories primarily come from beneficial monounsaturated fats, and they are also a good source of fiber, iron, and antioxidants. The key to enjoying them without overdoing it is to practice portion control. A small number adds immense flavor and nutritional benefits to your meals, embodying the essence of the Mediterranean diet. The takeaway is to focus on quality over quantity, savoring the rich, unique flavor of these delicious olives while remaining mindful of their energy density.

For more information on the health benefits of olives, you can consult reliable nutritional resources online.

Frequently Asked Questions

Kalamata olives can be part of a weight loss diet due to their healthy fats and fiber content, which can help with satiety. However, their calorie density means they should be consumed in moderation as a small, flavorful snack, not eaten by the cupful.

Unlike most other vegetables, olives are fruits from the olive tree that are high in monounsaturated fats. This healthy fat content is what gives them a higher calorie count per serving compared to low-fat, high-water-content vegetables.

Kalamata olives are typically brined in a saltwater solution, which significantly increases their sodium content. While this adds flavor, it also makes them high in sodium, which should be considered by individuals with high blood pressure or those on a sodium-restricted diet.

Yes, kalamata olives are an excellent fit for a ketogenic diet. They are low in carbohydrates and high in healthy fats, which aligns perfectly with the macronutrient goals of a keto lifestyle.

For the same weight, whole olives will have slightly fewer calories than pitted ones, as the pit takes up some of the weight. However, when comparing a 'cup' of each, the pitted cup will contain more actual olive meat and thus more calories, as it is more densely packed.

The primary source of calories in kalamata olives is fat, particularly monounsaturated fat. This is the same type of healthy fat found in olive oil and avocados.

You can rinse the olives under cold water before eating them to wash off some of the excess brine. While this won't eliminate all the sodium, it will help reduce the overall amount.