How many calories do 5 olives have?

December 14, 2025 •

4 min read

While a single olive contains a mere 4–6 calories on average, the question of how many calories do 5 olives have requires a closer look at the type, size, and preparation, which can significantly alter the total count. These small fruits, a staple of the Mediterranean diet, pack a nutritional punch beyond their energy content.

Quick Summary

The calorie count for five olives varies significantly, typically ranging from 20 to over 40 calories. Factors influencing the total include olive type, ripeness, size, and whether they are stuffed, altering their fat and energy content.

Key Points

Calorie Count Varies: Five olives contain approximately 20-30 calories, with the total depending on the olive's size, type (green vs. black), and whether it is stuffed.
Green vs. Black Olives: Green olives have slightly fewer calories due to lower fat content, while black olives are richer in fat and iron.
Stuffing Increases Calories: Additions like cheese in stuffed olives increase the calorie count, with some options reaching up to 45 calories for a five-olive serving.
Rich in Healthy Fats: Olives are an excellent source of monounsaturated fats, particularly oleic acid, which benefits heart health.
Packed with Nutrients: They provide valuable antioxidants, fiber, Vitamin E, and minerals, supporting overall health and combating inflammation.
High in Sodium: Due to the curing process, brined olives are high in sodium, so they should be consumed in moderation, especially if you monitor salt intake.

The Calorie Breakdown of 5 Olives

The number of calories in a small handful of olives is not a single, fixed number. It depends on several variables, primarily the type of olive (green or black), its size, and any additions like stuffing. Green olives, harvested earlier, have a slightly lower fat content and fewer calories than their more mature black counterparts. However, stuffed olives, such as those filled with pimentos or cheese, will have a higher caloric value due to the added ingredients.

Green Olives vs. Black Olives

Green olives are picked before they are fully ripe, resulting in a firmer texture and a slightly more bitter flavor. This earlier harvest also means they have a lower fat content. According to nutritional data, a single small green olive can contain as few as 4 calories. This places a serving of 5 small green olives at approximately 20 calories. A larger green olive might push this up slightly, but they remain the lowest-calorie option among common varieties.

Black olives are left on the tree to ripen fully, which increases their fat content and mellows their flavor. This higher fat concentration translates to a higher calorie count. One black olive has about 6 calories, so a serving of 5 black olives would contain around 30 calories. This makes them a slightly more energy-dense snack than green olives, though they still represent a healthy choice when consumed in moderation.

The Impact of Stuffing on Olive Calories

Stuffed olives are a popular choice for their added flavor, but the filling comes with extra calories. Common fillings include pimentos, garlic, almonds, and cheese. While a pimento-stuffed olive only adds a minimal amount of extra energy, more substantial fillings will increase the total. For example, some stuffed olives may contain 7 to 9 calories each, bringing a 5-olive serving to 35-45 calories. If you are calorie-conscious, always check the nutritional label for the most accurate information.

Nutritional Benefits Beyond Calories

Focusing only on the caloric value of olives misses their most significant health benefits. Olives are a nutritional powerhouse packed with vitamins, minerals, and healthy fats that support overall well-being. These benefits are a key reason why olives are a cornerstone of the health-promoting Mediterranean diet.

Rich in Monounsaturated Fats: The predominant fat in olives is oleic acid, a monounsaturated fatty acid. This heart-healthy fat is known for its ability to help regulate cholesterol levels and reduce inflammation.
Antioxidant Properties: Olives are rich in powerful antioxidants called polyphenols, which combat oxidative stress in the body and can help protect against chronic diseases.
Good Source of Vitamin E: This fat-soluble vitamin acts as an antioxidant, protecting the body's cells from damage and supporting immune function.
Contain Iron: Black olives are a notable source of iron, which is crucial for red blood cell formation and transporting oxygen throughout the body.
Provide Dietary Fiber: Olives, especially green ones, contain a decent amount of dietary fiber, which aids in digestion and promotes a feeling of fullness, which can be beneficial for weight management.

Comparison of Common Olive Varieties


Olive Type	Approximate Calories (Per 5 Olives)	Key Nutritional Differences (vs. others)
Small Green Olives	~20 Calories	Lower fat content, firmer texture, more bitter taste.
Large Black Olives	~30 Calories	Higher fat content, richer flavor, source of iron.
Pimento-Stuffed Green Olives	~20-25 Calories	Minimal calorie increase, adds a peppery taste.
Cheese-Stuffed Olives	~35-45 Calories	Highest calorie count due to cheese filling, creamy texture.
Kalamata Olives (5 large)	~35 Calories	Richer flavor profile, higher fat content, often brined differently.

How to Enjoy Olives as Part of a Healthy Diet

Olives are a versatile and delicious ingredient. Here are a few tips for incorporating them into your meals:

As a Snack: Enjoy a small handful of olives on their own as a satisfying and low-calorie snack. Remember to be mindful of the high sodium content from the brining process.
In Salads: Add chopped olives to your salads for a burst of salty flavor and a boost of healthy fats. They pair well with fresh vegetables, feta cheese, and a light vinaigrette.
Tapas and Appetizers: Serve a variety of olives alongside other Mediterranean-inspired tapas like hummus, roasted red peppers, and crusty bread.
Cooking with Olives: Use olives to enhance the flavor of cooked dishes. They are a classic addition to pasta sauces, stews, and roasted chicken.

Conclusion

The simple answer to how many calories do 5 olives have is that it depends on the olive itself, but generally ranges from 20 to 30 calories for a typical serving of plain olives. Whether you prefer green, black, or something stuffed, olives offer a nutritious, flavorful, and low-calorie addition to your diet. Their rich content of healthy monounsaturated fats, antioxidants, and fiber makes them a smart choice for supporting heart health and aiding in weight management. Just be mindful of the sodium content and enjoy them in moderation as part of a balanced eating plan.

For more in-depth nutritional information, you can consult resources like the USDA FoodData Central database.(https://www.health.com/olives-7501623)

Frequently Asked Questions

Yes, olives can be a healthy part of a weight-loss diet when consumed in moderation. Their healthy fats and fiber promote satiety, helping you feel full, which can aid in controlling hunger.

Green olives, harvested earlier, have slightly fewer calories than black olives, which are harvested when fully ripe and contain more fat. For five olives, the difference is typically a few calories, with green being around 20 and black being around 30.

The calorie count for stuffed olives depends on the filling. Pimento-stuffed olives have a minimal calorie increase, but cheese-stuffed varieties can add a notable number of calories.

Yes, the calories in olives come primarily from healthy monounsaturated fats, which are considered beneficial for heart health and can help lower bad cholesterol.

Larger olives naturally contain more calories than smaller ones of the same type. For example, 5 large black olives will have more calories than 5 small black olives.

A standard serving size is typically 5 to 10 olives, or about a quarter-cup, as olives are high in sodium.

The brining process, used to cure olives, adds a significant amount of sodium. This is an important factor to consider if you are managing blood pressure or salt intake.