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Olives 101: Nutrition Facts and Health Benefits

Olives 101: Nutrition Facts and Health Benefits

Olives are small fruit that grow on olive trees (Olea europaea).

They belong to a group of fruit called drupes, or stone fruits. They are related to mangoes, cherries, peaches, almonds and pistachios.

Olives are very high in vitamin E and other powerful antioxidants. Studies show that they are good for the heart, and may protect against osteoporosis and cancer.

The healthy fats in olives are extracted to produce extra virgin olive oil, one of the key components of the incredibly healthy Mediterranean diet.

Olives are often enjoyed in salads, sandwiches, tapenade or pesto.

Olives are oval-shaped, with the average olive weighing about 3–5 grams (1).

Some immature olives are green, and turn black when they ripen. Others remain green even when fully ripe.

In the Mediterranean countries, 90% of olives are used to make olive oil (2).


Nutrition Facts

Olives contain 115–145 calories per 100 grams, or about 59 calories for 10 olives (assuming that an average olive weighs 4 grams).

They consist of 75–80% water, 11–15% fat, 4–6% carbs and minor amounts of protein.

The table below contains information on the nutrients in olives (3).

Olives - Nutrition Facts

General information
Calories 115
Water 80 %
Protein 0.8 g