How much protein is in five olives?

January 10, 2026 •

3 min read

Five average-sized canned olives contain a very minor amount of protein, typically less than 0.5 grams. While olives are often celebrated as a healthy snack, their nutritional value is primarily attributed to their healthy fats and antioxidants, rather than a significant protein contribution.

Quick Summary

Five olives offer a minimal amount of protein, usually less than one gram. They are instead a good source of healthy monounsaturated fats and antioxidants, and are a low-carb addition to any diet.

Key Points

Minimal Protein: Five olives contain a negligible amount of protein, typically less than 0.5 grams.
Healthy Fats: Olives are primarily known for their high content of monounsaturated fats, which are beneficial for heart health.
Rich in Antioxidants: They provide powerful antioxidants like vitamin E and oleuropein, which help reduce inflammation and oxidative stress.
Black vs. Green: While both are low in protein, black olives offer more iron and calcium than green olives, while green olives have more sodium.
Not a Protein Source: Olives should not be relied upon to meet daily protein needs; better plant-based sources include legumes, nuts, seeds, and soy products.
Nutrient-Dense Snack: When consumed in moderation, olives are a healthy snack due to their fat and micronutrient content, despite their high sodium and low protein.

Protein in Olives: A Closer Look

When assessing the protein content of olives, it is crucial to understand that they are not a significant source of this macronutrient. The amount of protein is quite low relative to their total weight. While average-sized olives are small and light, even a handful provides only a trace amount of protein, making them an unreliable source if you are trying to increase your daily intake. The primary nutritional components of olives are healthy fats, particularly monounsaturated oleic acid, and a variety of vitamins, minerals, and potent antioxidants. For comparison, olives contain about 0.8 grams of protein per 100 grams, far less than what you would find in protein-dense foods.

The Calculation: From 100g to Five Olives

To determine the protein in five olives, we can use the nutritional data for canned, ripe olives as a baseline and factor in the average size. According to USDA data, 100 grams of ripe, canned olives contain approximately 0.84 grams of protein. The average weight of a single olive is about 4 grams.

Total Weight: 5 olives x 4 grams/olive = 20 grams
Protein Calculation: (0.84 grams of protein / 100 grams) x 20 grams = 0.168 grams of protein

This calculation reveals that the amount of protein in five olives is extremely small, roughly 0.17 grams. This is why olives are never recommended as a primary protein source.

Comparing Different Types of Olives

While all olives are a low-protein fruit, there are slight nutritional differences between different preparations, such as green versus black olives. Green olives are picked earlier and typically cured differently than black olives, which are fully ripened on the tree. This difference in maturity affects their overall nutritional profile.


Nutrient (per 100g)	Canned Green Olives	Canned Black Olives
Calories	145 kcal	116 kcal
Protein	1.03 g	0.84 g
Total Fat	15.32 g	10.90 g
Sodium	1,556 mg	735 mg
Iron	0.49 mg	6.28 mg
Calcium	52 mg	88 mg

As the table shows, green olives have slightly more protein per 100 grams, but the difference is minimal in a small serving. The most significant differences are in fat, sodium, and mineral content, with black olives offering substantially more iron and calcium.

Where Olives Shine: Healthy Fats and Antioxidants

Instead of focusing on their negligible protein content, it is more beneficial to appreciate olives for their other health-promoting properties. Their high concentration of monounsaturated fats is well-documented for supporting heart health and lowering cholesterol. Moreover, olives are packed with antioxidants, which combat inflammation and oxidative stress in the body.

Here's what olives bring to the table beyond protein:

Monounsaturated Fats: Oleic acid, the primary fat in olives, is a cornerstone of the Mediterranean diet and is linked to numerous heart health benefits.
Antioxidants: Olives are rich in various antioxidants, including vitamin E, oleuropein, and hydroxytyrosol, which protect against chronic diseases.
Fiber: They offer a small but beneficial amount of dietary fiber, which aids digestion and promotes a feeling of fullness.
Minerals: As noted in the comparison table, black olives are a good source of iron, and both types provide calcium and other trace minerals.

Best Plant-Based Protein Sources

If you are a vegetarian or simply looking for plant-based sources of protein, there are much more efficient options than olives. Incorporating these foods into your diet is a more effective strategy for meeting your protein goals.

Legumes: Beans, lentils, and peas are all excellent sources of protein and fiber.
Nuts and Seeds: A small handful of nuts or a tablespoon of seeds (like pumpkin or sunflower seeds) provides a substantial protein boost.
Soy Products: Tofu, tempeh, and edamame are complete protein sources derived from soybeans.
Quinoa: This grain is also a complete protein, containing all nine essential amino acids.
Greek Yogurt: While not purely plant-based, it is a high-protein dairy option that can fit into a vegetarian diet.

Conclusion

In summary, five olives offer only a tiny amount of protein, making them an insignificant source for this macronutrient. Their nutritional contribution comes from their rich content of heart-healthy monounsaturated fats, powerful antioxidants, and a selection of vitamins and minerals. Olives are a fantastic component of a balanced diet, especially the Mediterranean diet, but should be enjoyed for their unique flavor and fat content, not for their minimal protein. For those seeking protein from plant-based foods, better options include nuts, seeds, legumes, and soy products. For more information on dietary needs, consult reputable sources like MyPlate.gov for healthy eating guidelines.

Frequently Asked Questions

No, olives are not considered a good source of protein. A serving of five olives contains only a trace amount, typically less than half a gram.

The primary nutritional benefit of olives comes from their high concentration of healthy monounsaturated fats and antioxidants, which support heart health and fight inflammation.

The difference in protein content between black and green olives is very small. Per 100 grams, green olives have slightly more protein, but the difference is insignificant in a standard serving.

Excellent plant-based protein alternatives include legumes like beans and lentils, nuts, seeds, and soy products such as tofu and tempeh.

The calorie count for five olives varies slightly by size and color. Five average-sized canned ripe olives contain approximately 25 calories.

For protein, it is far better to eat protein-rich foods like nuts, beans, or seeds. Olives should be enjoyed for their flavor and healthy fat content rather than their negligible protein contribution.

Yes, olives provide several minerals. Black olives are a good source of iron and calcium, and both black and green varieties contain copper and vitamin E.