Olives Nutrition Facts And Health Benefits

In this article, we learn about Olive's nutritional value and benefits. Let's inspect it.

Olives are mostly produced in Spain (statics from 2019). The olive's scientific name is 'Olea europaea'. It is used commercially for making olive oil and toppings on pizza.

Olive is made up of 80% of water. There are 100+ varieties of olives available in the world.

Olives Nutrition Facts

Here below table shows the olive's nutrition facts 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 116

Calories from Fat 99

% Daily Value*
Total Fat 11g 17%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 735mg 31%
Total Carbohydrate 6g 2%
Dietary Fiber 3g 12%
Sugars 0g
Protein 1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

About 100 grams of olives have 116 Kcals, 11 grams of fat, 6 grams of carbohydrates, and 1 gram of protein.

There is no cholesterol in the olives. It holds 735 mg of sodium.


100 grams of olives contain 116 Kcals(485 kJ). Most of the calories come from fat.

100 grams of olives contain 6 grams of carbohydrates and 3 grams of fiber. In 100 grams of olives, Net carbs(Total Carbs-Fiber) should be 3 grams.

100 grams of olives contain 11 grams of fat. There should be 1 gram of saturated fat and the rest in unsaturated. Which is awesome!

100 grams of olives contain 1 gram of protein.

Glycemic Index:

The glycemic index of olives is around 15. It holds a low glycemic index.

Vitamins And Minerals In Olives





Vitamin C

0.9 mg


88 mg

Vitamin A

17 mcg


3 mg

Vitamin E

1.65 mg


8 mg

Vitamin K

1.4 mcg


6.28 mg

Vitamin B1

0.003 mg


4 mg

Vitamin B2

0 mg


0.22 mg

Vitamin B3

0.037 mg


0.251 mg

Vitamin B6

0.009 mg


0.02 mg

Vitamin B9

0 mcg

100 grams of olives have Vitamin C(1%), Vitamin A(2%), Vitamin E(11%) and Vitamin K(1%) of your RDA(Recommended Dietary Allowances).

Vitamin C enhances immunity; Vitamin A sustains your heart, lungs, and other organs to function properly; Vitamin E keeps healthy skin and eyes; and Vitamin K is needed for blood clotting and healthful bones.

Olives have an adequate amount of B vitamins. 100 grams of olives have Vitamin B1(thiamin) 0%, Vitamin B2(riboflavin) 0%, Vitamin B3(niacin) 0%, Vitamin B6(pyridoxine) 1%, and Vitamin B9(folate) 0% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and good nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of olives have Calcium 7%, Phosphorus 0%, Potassium 0%, Iron 42%, Magnesium 1%, Zinc 2%, Copper 28%, and Manganese 1% of your RDA (Recommended Dietary Allowances).

Calcium supports our bones; Phosphorus recreates a crucial part in creating DNA and RNA; Potassium commands fluid balance; Iron decreases tiredness and fatigue; Magnesium sustains muscle, nerve function, and energy production.

Zinc is essential in building proteins; Copper makes red blood cells; Manganese helps the body create connective tissue, bones, and blood clotting factors.

Olives Benefits

Olive Benefits For Skin:

Olive oil is an excellent natural moisturizer that helps to hydrate and nourish the skin. It forms a protective barrier, preventing moisture loss and making skin smooth and flexible.

The antioxidants in olive oil, such as vitamin E, help neutralize free radicals, reducing oxidative stress and protecting the skin from premature aging. It can help minimize the appearance of wrinkles, fine lines, and age spots.

Olive oil has anti-inflammatory properties that can relieve and calm irritated skin. Additionally, olive oil's vitamins and fatty acids support overall skin health, promoting a radiant complexion.

Olive Benefits For Hair:

Olive oil is a natural emollient that can deeply moisturize and condition the hair, making it softer and more manageable. Olive oil can add a natural shine and luster to the hair, making it look glossy and vibrant.

Massaging olive oil onto the scalp helps nourish and moisturize it, reducing dryness and flakiness. It may also help stimulate blood circulation, promoting a healthy scalp environment for hair growth.

The nutrients and antioxidants in olive oil can help strengthen the hair strands and protect them from damage caused by environmental factors and styling tools.

Frequently Asked Questions(FAQ)

Is olive oil good for you?

Yes, olive oil is considered beneficial for health. It is rich in monounsaturated fats, antioxidants, and anti-inflammatory compounds, which may help promote heart health, lower cholesterol levels, and provide other health benefits.

Can you use olive oil for cooking?

Yes, olive oil is used for cooking due to its high smoke point and flavor. Extra virgin olive oil is best for low to medium-heat cooking, while light or refined olive oil can be used for higher-heat cooking.

Is olive oil suitable for frying?

Olive oil has a moderate smoke point, making it suitable for light frying. It is recommended to use light or refined olive oil for higher-heat cooking methods.

Can olive oil be used for salad dressings?

Definitely! Olive oil is commonly used as a base for salad dressings due to its rich flavor and health benefits. It can be mixed with vinegar or other ingredients to create tasty dressings.

Is olive oil suitable for a ketogenic (keto) diet?

Olive oil is suitable for a ketogenic diet as it is high in healthy fats and low in carbohydrates. It can be used as a cooking oil or added to dishes to increase fat content.

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