How many calories are in one single olive? Understanding the facts.

December 9, 2025 •

5 min read

According to nutritional data, a small olive contains approximately 4 calories, while a medium one has around 5, and a large one is about 7 calories. This makes the olive a surprisingly low-calorie snack packed with healthy monounsaturated fats. How many calories are in one single olive? The answer depends on its size and color, which also affect its fat content.

Quick Summary

The calorie count for a single olive is minimal, with the exact number depending on size and ripeness. Green olives are typically lower in calories than black olives, but all are rich in heart-healthy fats. The nutritional profile also includes fiber, vitamins, and antioxidants, making olives a beneficial addition to a balanced diet when consumed in moderation.

Key Points

Single Olive Calories: A single olive typically contains 4 to 7 calories, varying by size and type, making it a low-calorie snack.
Green vs. Black Olives: Green olives (unripe) have slightly fewer calories and less fat than black olives (ripe), which have a higher oil content.
Impact of Size and Stuffing: Larger olives contain more calories than smaller ones. Stuffed olives, particularly those with cheese or nuts, have a higher calorie count.
High in Healthy Fats: Olives are rich in monounsaturated fats like oleic acid, which are beneficial for heart health and can help with appetite control.
Packed with Antioxidants: Both green and black olives are loaded with antioxidants like polyphenols and vitamin E that help protect against chronic disease.
Sodium Content: Be mindful of the high sodium content in many cured olives, as this is a key factor to consider, especially for those managing blood pressure.
Rich in Minerals: Black olives are a particularly good source of iron, while both varieties offer other minerals like calcium and copper.

Understanding the Calorie Count of a Single Olive

For anyone monitoring their daily caloric intake, knowing the energy value of common snack foods is essential. Olives, a staple of the Mediterranean diet, are often perceived differently regarding their caloric density. The short answer to how many calories are in one single olive is that it varies, but the amount is very low, ranging from 4 to 7 calories. This variation depends primarily on the olive's size and stage of ripeness. Understanding these factors helps in accurately counting calories and appreciating the olive’s role in a healthy diet.

The Ripeness Factor: Green vs. Black Olives

Olives are typically harvested at different stages of ripeness, which significantly affects their color, texture, and nutritional content. Green olives are picked before they are fully ripe, resulting in a lower fat content and consequently, fewer calories. Black olives, on the other hand, are fully ripened on the tree, which increases their fat and calorie count.

Green Olives: These are the unripe fruit of the olive tree. They have a firmer texture and a more bitter, pungent flavor. Their lower fat content means they are also the lower-calorie option. A single green olive typically contains about 4 to 5 calories.
Black Olives: These are left on the tree to mature fully, developing a milder flavor and softer texture. The extended ripening process increases the oil content, which in turn elevates the calorie count. A single black olive contains approximately 6 calories.

Size Matters: Small, Medium, or Jumbo?

Beyond ripeness, the size of the olive also directly impacts its calorie count. A small olive is lighter and contains less oil than a larger one. For example, a single jumbo olive can contain up to 7 calories, whereas a small olive might contain as little as 4. These seemingly small differences can add up when consuming a handful of olives. It is important to note that serving sizes, typically about 10 olives, can contain anywhere from 40 to 70 calories depending on the mix of sizes and colors.

The Impact of Stuffing: Anchovies, Cheese, and Other Fillings

Many commercially available olives are stuffed with other foods to enhance their flavor. While delicious, these additions also increase the olive's overall calorie count. A single olive stuffed with an anchovy or cheese will have more calories than its plain counterpart. Some stuffed olives can contain between 7 and 9 calories each, depending on the filling.

Common Stuffed Olive Fillings and Their Caloric Impact:

Pimiento: A pimiento-stuffed olive typically adds a minimal amount of calories, keeping the total count relatively low. A serving of five pimiento-stuffed olives is around 20 calories.
Almonds: Almonds are calorie-dense, so stuffing an olive with one will increase its energy content. The total calorie count will be higher, reflecting the nutritional value of both the olive and the nut.
Cheese: Similar to almonds, cheese adds a significant amount of fat and calories. Cheese-stuffed olives are one of the more calorically dense options.

Comparison of Olive Varieties and Nutritional Information

To put the calorie count in perspective, here is a comparison table for 100 grams of different olives, which is roughly equivalent to a standard serving of 10-15 olives depending on size.


Nutrient (per 100g)	Canned Green Olives	Canned Black Olives	Notes
Calories	145 kcal	116 kcal	Green olives are typically higher in calories and fat due to their processing method.
Total Fat	15.32 g	10.90 g	Olives are rich in heart-healthy monounsaturated fats.
Monounsaturated Fat	11.3 g	7.65 g	The majority of fat in olives is the beneficial monounsaturated type.
Carbohydrates	3.84 g	6.04 g	Olives are low in net carbs, with fiber making up a significant portion.
Fiber	3.30 g	1.60 g	Fiber content varies by ripeness, with green olives often having more.
Sodium	1556 mg	735 mg	Curing methods and brining heavily influence the sodium level.
Iron	0.49 mg	6.28 mg	Black olives, being more mature, tend to have a higher iron content.

Health Benefits Beyond Calories

While the low-calorie nature of olives makes them a good snack for weight management, their benefits extend far beyond that. As a cornerstone of the Mediterranean diet, they are rich in compounds that support overall health.

Rich in Healthy Fats

Olives are an excellent source of monounsaturated fatty acids, particularly oleic acid, which is associated with reducing inflammation and lowering the risk of heart disease. These healthy fats can also promote a feeling of fullness, which aids in appetite control.

Antioxidant Power

Loaded with antioxidants like polyphenols and vitamin E, olives help fight free radicals in the body, protecting cells from damage and supporting overall cellular health. These compounds have been linked to reducing the risk of chronic diseases and combating aging.

Vitamins and Minerals

Depending on the type, olives are a good source of various vitamins and minerals. Black olives are notably higher in iron, which is crucial for red blood cell formation and oxygen transport in the body. They also provide vitamin E, calcium, and copper.

Conclusion: A Nutritious and Low-Calorie Choice

So, how many calories are in one single olive? The range is typically between 4 and 7 calories, depending on its size, type, and whether it is stuffed. While this number is minimal, it is important to consider the total intake, especially given the sodium content of cured olives. When enjoyed in moderation, olives are an exceptional addition to a healthy diet, providing a flavorful and satisfying snack that offers significant health benefits, including heart-healthy fats and potent antioxidants. For those seeking to manage their weight or improve their health, a handful of olives can be a wise and nutritious choice. For further information on the broader health implications of the Mediterranean diet, which features olives prominently, you can read more from the American Heart Association.

American Heart Association - The Mediterranean Diet

How are olives cured and how does this affect sodium content?

Olives are too bitter to be eaten directly from the tree and require curing to be palatable. The curing process, which typically involves brining or dry-salting, adds sodium. This can significantly increase the sodium content, with some green olives containing over 1500mg per 100g serving. While rinsing can reduce some surface sodium, cured olives remain a high-sodium food.

Frequently Asked Questions

A reasonable portion of olives is about 1/4 cup, or roughly 8 to 10 olives, which provides healthy fats without an excessive amount of sodium.

Yes, when eaten in moderation, olives can be a great snack for weight loss. They are low in calorie density and rich in healthy fats and fiber, which promote fullness and help control hunger.

Black olives typically contain slightly more calories than green olives because they are harvested later, resulting in a higher oil content. A single black olive has approximately 6 calories, while a green one has about 4 to 5.

No, olives contain virtually no sugar. Their carbohydrate content is very low, and most of it is fiber, making them an excellent low-sugar option.

Olives offer a range of health benefits, including promoting heart health, providing potent antioxidants like vitamin E and polyphenols, and supporting digestive health with fiber.

Both olives and olive oil are healthy, but they offer different nutritional benefits. Whole olives provide fiber and a broader range of nutrients, while olive oil is a more concentrated source of monounsaturated fatty acids. Whole olives also contain higher sodium due to the curing process, which olive oil does not have.

You can reduce some surface sodium by rinsing cured olives with water before eating. However, much of the salt from the brining process is absorbed, so olives will remain a high-sodium food.