How Many Olives Should You Eat for Weight Loss?

November 26, 2025 •

4 min read

A serving of about 10 small-to-medium olives contains between 35 and 95 calories, a relatively low-calorie density that can promote feelings of fullness and aid weight loss. However, mastering portion control is essential for anyone wondering how many olives should you eat for weight loss to avoid excess calories and sodium.

Quick Summary

Moderating your olive intake is vital for weight management due to their calorie and sodium content. A small, controlled portion provides healthy fats and fiber to boost satiety and support diet goals.

Key Points

Mindful Moderation: Limit your intake to about 16-24 small-to-medium olives daily to balance nutritional benefits with calorie and sodium content.
Satiety Promoter: The healthy fats and fiber in olives help you feel full, reducing overall calorie consumption and curbing cravings.
Check Labels: Serving sizes and nutritional content can vary significantly by olive size and type, so always check the product's nutrition label.
Watch Sodium: Olives are high in sodium, which can cause water retention. Rinse them to reduce salt and be mindful of your overall daily sodium intake.
Diversify Consumption: Incorporate olives into meals like salads and pasta instead of eating them straight from the jar, which can lead to overindulgence.
Healthy Fat Source: Olives are rich in monounsaturated fats that can aid in fat burning and support overall weight management efforts.

Olives are a cornerstone of the Mediterranean diet and are prized for their healthy monounsaturated fats and antioxidants. While they can certainly be a beneficial addition to a weight loss plan, they are also calorically dense and high in sodium, meaning portion control is crucial. Understanding the right amount to consume can help you harness their benefits for feeling full and satisfied without derailing your diet.

The Recommended Daily Serving

For optimal health and weight management, most dietitians recommend a daily intake of 16 to 24 small- to medium-sized olives, which typically equates to about 2 to 3 ounces or 56 to 84 grams. This amount, approximately a quarter cup, provides the nutritional benefits of the fruit, including healthy fats and fiber, while keeping calorie and sodium intake in check. Serving sizes can differ based on the specific type and size of the olive, so checking nutrition labels is always a good practice.

Mindful Portion Control

Start small: For most people, a single handful is an easy, tangible way to visualize an appropriate portion size. This helps to prevent mindless overconsumption directly from the jar.
Use as an accent: Rather than eating olives as a primary snack, incorporate them as a flavorful accent in salads, pasta dishes, or homemade tapenades. This naturally limits your intake while still benefiting from their flavor and nutrients.
Rinse if necessary: If you are concerned about sodium intake, you can rinse jarred or canned olives before eating them to wash away some of the brine.

How Olives Aid Weight Loss

Olives contain a unique combination of nutrients that can support your weight loss journey when consumed in moderation. These mechanisms include:

Promoting satiety: The healthy fats and fiber in olives take longer to digest, helping you feel fuller for a longer period. This can curb your appetite and reduce the likelihood of overeating or snacking on less healthy foods.
Boosting fat burning: Research suggests that olives contain a compound called adiponectin, which promotes fat burning and helps convert fat cells into energy.
Reducing inflammation: Chronic inflammation can interfere with weight loss and is linked to various health conditions. The powerful polyphenols and anti-inflammatory compounds in olives, such as oleocanthal, can help reduce inflammation.
Improving diet quality: Replacing processed foods and high-calorie snacks with nutrient-dense olives is a simple but effective strategy for improving your overall diet.

Potential Drawbacks and How to Avoid Them

While olives offer many benefits, overconsumption can be counterproductive to weight loss. The main downsides are related to their sodium and calorie density.

High Sodium Content: Many olives, especially those cured in brine, are high in sodium. Excessive sodium can lead to water retention and bloating, which can counteract weight loss efforts and negatively affect blood pressure.
Calorie-Dense: Although the low calorie density can be a benefit, the calories and fat can quickly add up if portion sizes aren't monitored. A handful is a snack; a bowlful can be a significant portion of your daily fat and calorie allowance.

Olive Type Comparison

Understanding the differences between common olive varieties can help you make informed decisions for your weight loss plan. It's important to remember that nutritional content varies based on size and curing methods.


Feature	Black Olives	Green Olives
Processing	Picked when fully ripe, then cured.	Picked unripe, then brined.
Flavor	Mild and buttery.	Pungent, salty, and sometimes bitter.
Texture	Softer.	Firmer.
Approx. Calories (per 10 olives)	~35-50 calories	~58-59 calories
Approx. Fat (per 10 olives)	~4-5 grams	~6 grams

Conclusion

For those seeking to leverage the benefits of olives for weight loss, the key is mindful moderation and proper portion control. A reasonable daily serving of around 16-24 small-to-medium olives, or about a handful, provides a balance of healthy fats and fiber to enhance satiety and support your diet goals. While olives are a nutritious and delicious addition to meals and snacks, being mindful of their calorie and sodium content is vital to prevent them from negatively impacting your weight loss progress. Remember that they are a component of a healthy eating plan, not a weight loss miracle food. For further reading on the comprehensive health benefits of olives, visit Healthline's article on the subject.

Healthy Habits: Embrace olives as a flavorful addition to your meals, such as a topping on salads or part of a small antipasto platter, rather than as an all-day snack. Pairing them with protein can increase satiety even further.

Mind Your Sodium: Since most olives are high in sodium, check labels and rinse them if needed to help manage your salt intake, especially if you have high blood pressure.

Balance is Key: No single food will cause or prevent weight loss. Olives are a tool to use as part of a balanced diet and calorie-controlled plan.

Choose Wisely: Consider how different olive varieties are processed. Fresh or water-cured olives often contain less sodium than those brined extensively. Green olives might be slightly lower in calories per olive, but personal preference and mindful eating are more important.

Frequently Asked Questions

Yes, olives can be good for weight loss when consumed in moderation. They contain healthy fats and fiber that promote feelings of fullness, helping to reduce overall calorie intake.

A standard portion size is typically 16 to 24 small-to-medium olives per day, which is about 2 to 3 ounces. This is a recommended amount to get the health benefits without consuming too many calories or too much sodium.

The calorie count for 10 olives can vary widely depending on their size and type, ranging from approximately 35 to 95 calories. For example, 10 small green olives may be around 58 calories, while a similar serving of black olives might have fewer.

Yes, there can be a slight difference. Green olives are often picked younger and brined, while black olives are riper. A 10-olive serving of small green olives is around 58 calories, while black olives can sometimes be lower, around 35-50 calories per 10 olives, but this varies significantly based on size.

The fats in olives are primarily monounsaturated, which are considered healthy fats. These fats can help promote satiety and have been linked to weight loss in some studies when used to replace other fats.

Yes, eating too many olives can contribute to weight gain. Despite their health benefits, olives are calorically dense, and consuming an excessive amount will add excess calories to your daily intake.

The high sodium content in many olives can be problematic. Excessive sodium can cause water retention and bloating, which might hide weight loss progress. It's important to monitor overall sodium intake.

Olives are suitable for most diets, including low-carb and plant-based plans, and are a staple of the Mediterranean diet. The key is moderation and fitting them within your overall calorie and macro goals.