How many calories are in 10 olives?

November 26, 2025 •

4 min read

According to nutrition data, a standard serving of 10 olives can range from approximately 40 to 60 calories, depending on their color, size, and how they are prepared. This variation means that the calorie count can differ slightly whether you reach for green or black olives.

Quick Summary

This article explores the calorie content of a 10-olive serving, detailing the differences between green and black varieties. It also examines the overall nutritional profile, including healthy fats, and offers tips for incorporating this low-carb snack into your diet.

Key Points

Green vs. Black Olives: A serving of 10 green olives contains approximately 40-50 calories, while 10 black olives have about 60 calories due to higher fat content.
Main Calorie Source: The calories in olives come primarily from monounsaturated, heart-healthy fats, especially oleic acid.
Antioxidant Rich: Olives are packed with powerful antioxidants like oleuropein and hydroxytyrosol, which offer anti-inflammatory and cellular protection benefits.
Provides Fiber: A serving of 10 olives contains a small but helpful amount of dietary fiber, aiding in digestion.
Nutrient Dense: In addition to healthy fats and fiber, olives provide valuable vitamins and minerals, including vitamin E and iron.
Sodium Consideration: Canned or jarred olives are often high in sodium, so those monitoring salt intake should be mindful of portion sizes.
Snack and Flavor Enhancer: Their rich flavor and moderate calorie count make olives an excellent addition to salads, appetizers, and as a standalone snack.

Calorie Breakdown for 10 Olives

The calorie content of olives is influenced by their ripeness and preparation. For a standard serving of 10 olives, you can expect the calorie count to fall within a specific range, though the exact number will vary.

Green olives: Harvested earlier in their ripening process, green olives have a slightly lower fat content. A serving of 10 green olives typically contains between 40 and 50 calories.
Black olives: Left to ripen longer on the tree, black olives possess a higher fat content than green olives. A serving of 10 black olives will contain approximately 60 calories.
Stuffed olives: The filling in stuffed olives can significantly increase the calorie count. Olives stuffed with ingredients like cheese or anchovies can have a higher calorie total, with a serving potentially reaching up to 90 calories.

Nutritional Composition of Olives

Beyond just calories, olives are packed with valuable nutrients that contribute to a healthy diet. The majority of their calories come from fat, but it is primarily healthy monounsaturated fat.

Healthy Fats

Olives are rich in monounsaturated fats, particularly oleic acid, which is the main component of olive oil and is linked to numerous health benefits. Oleic acid can help improve cholesterol levels, particularly by lowering LDL ("bad") cholesterol and increasing HDL ("good") cholesterol. These fats also contribute to the satiating effect of olives, helping you feel full for longer.

Fiber and Carbohydrates

While olives are a low-carb fruit, a significant portion of their carbohydrate content is dietary fiber. For example, 10 average-sized olives provide about 1.5 grams of fiber, which aids in digestion and gut health. This makes olives a suitable snack for those on low-carb or keto diets.

Vitamins and Minerals

Olives are a good source of several micronutrients, offering benefits beyond their macronutrient profile. Their mineral and vitamin content includes:

Vitamin E: A powerful antioxidant that helps protect cells from damage and supports skin health.
Iron: Black olives are a particularly good source of iron, a mineral essential for transporting oxygen in the blood.
Copper: An essential mineral for heart health, which can sometimes be lacking in Western diets.
Sodium: The brine used for curing and packaging olives gives them their salty flavor but also results in a high sodium content.

Antioxidant Power

Olives are abundant in powerful antioxidants, such as oleuropein, hydroxytyrosol, and oleocanthal. These compounds have been linked to several health benefits, including reducing inflammation, protecting against cancer, and improving heart and bone health.

Comparison of Green vs. Black Olives


Feature	Green Olives	Black Olives
Ripeness	Harvested while immature.	Left to ripen fully on the tree.
Flavor	Firm texture and more pungent, bitter flavor.	Softer, milder, and less bitter.
Fat Content	Slightly lower fat content.	Slightly higher fat content.
Calories (per 10)	Approximately 40–50 calories.	Approximately 60 calories.
Iron Content	Lower in iron.	Higher in iron.
Antioxidants	Higher levels of some polyphenols like oleuropein.	Increased levels of certain beneficial compounds as they mature.
Preparation	Often stuffed with pimentos, cheese, or garlic.	Typically used as a garnish or in cooking.

Incorporating Olives into a Healthy Diet

Olives offer a satisfying and flavorful way to add healthy fats and nutrients to your meals. They are a staple of the Mediterranean diet, a style of eating associated with many health benefits.

Here are some simple ways to include them:

As a snack: Enjoy them straight out of the jar for a quick, filling, and low-calorie snack. Be mindful of the sodium content if you're watching your intake.
In salads: Add sliced or whole olives to green salads, pasta salads, or grain bowls for a salty burst of flavor.
On pizzas: Olives are a classic pizza topping that can be added alongside other vegetables.
In spreads: Make a homemade tapenade by blending olives with garlic, capers, and olive oil for a delicious dip or sandwich spread.
With charcuterie: Serve a variety of olives alongside cheeses and other appetizers on a charcuterie board.

If you are concerned about sodium, you can rinse brined olives with water to reduce their saltiness. Choosing fresh olives, when available, can also help manage sodium intake. The key is to enjoy them in moderation as part of a balanced and varied diet.

Conclusion

In summary, 10 olives contain a modest number of calories, typically ranging from 40 to 60 depending on the type and preparation. They are a nutrient-dense food, rich in heart-healthy monounsaturated fats, fiber, and potent antioxidants. While black olives tend to have slightly more calories than green ones due to their higher fat content, both offer significant health benefits. By being mindful of portion sizes, particularly due to their sodium content, olives can be a delicious and beneficial addition to almost any eating plan.

For more information on nutrition, you can consult reliable sources such as the Cleveland Clinic's health articles.

Frequently Asked Questions

Yes, olives can be beneficial for weight loss when consumed in moderation. They are low in calories and their healthy monounsaturated fats help you feel full and satisfied, which can curb overeating.

The primary nutrient in olives is healthy fat, specifically monounsaturated fat. This type of fat, known as oleic acid, makes up a large portion of their composition and is linked to improved heart health.

Not necessarily. The sodium content of olives is influenced by the brining and curing process, not just their color. Both green and black varieties can be high in sodium, though some specific brands may vary.

Both green and black olives are healthy and offer similar nutritional benefits, though with slight differences. For example, black olives are higher in iron, while green olives may contain more of certain antioxidants. The best choice depends on your specific nutritional needs and taste preference.

While olives are healthy, eating too many can be a concern primarily due to their high sodium content. Excessive sodium intake can contribute to high blood pressure and other health issues, so it's best to enjoy them in moderation.

Stuffed olives are not necessarily healthier, as the fillings can increase the calorie, fat, and sodium content. For example, cheese-stuffed olives will have a higher calorie count than plain olives.

Yes, olives are an excellent fit for a ketogenic diet. They are low in carbohydrates and high in healthy fats, which helps promote a state of ketosis.