Calories in olives
Ripe (black), canned. 116 kcal (485 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Olives are a fruit but behave nutritionally like a fat source: ripe black olives from a can have 116 kcal (485 kJ) per 100 g, and most of that energy comes from fat, mainly monounsaturated. They contain almost no sugar. Because they are cured in brine, olives are also high in sodium, at 735 mg per 100 g.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 4.4 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 5 kcal | – |
| Energy | 21 kJ | – |
| Protein | 0 g | <1% |
| Total fat | 0.5 g | <1% |
| Saturated | 0.1 g | <1% |
| Monounsaturated | 0.34 g | – |
| Polyunsaturated | 0.03 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 0.3 g | <1% |
| Sugars | 0 g | – |
| Fibre | 0.1 g | <1% |
| Water | 3.5 g | – |
| Vitamins | ||
| Vitamin A | 0.7 µg | <1% |
| Vitamin C | 0.04 mg | <1% |
| Vitamin E | 0.1 mg | <1% |
| Vitamin K | 0.1 µg | <1% |
| Thiamin (B1) | 0 mg | <1% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0.002 mg | <1% |
| Pantothenic acid (B5) | 0.001 mg | <1% |
| Vitamin B6 | 0 mg | <1% |
| Folate | 0 µg | 0% |
| Choline | 0.5 mg | <1% |
| Minerals | ||
| Calcium | 3.9 mg | <1% |
| Iron | 0.3 mg | 2% |
| Magnesium | 0.2 mg | <1% |
| Phosphorus | 0.1 mg | <1% |
| Potassium | 0.4 mg | <1% |
| Sodium | 32.3 mg | 1% |
| Zinc | 0.01 mg | <1% |
| Copper | 0.011 mg | 1% |
| Manganese | 0.001 mg | <1% |
| Selenium | 0.04 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 large olive | 4.4 | 5 | 21 | 0 | 0.3 | 0.5 |
| 5 large olives | 22 | 26 | 107 | 0.2 | 1.3 | 2.4 |
| 1 tbsp, sliced | 8.4 | 10 | 41 | 0.1 | 0.5 | 0.9 |
Things worth knowing
- One large black olive (4.4 g) has about 5 kcal (21 kJ); five large olives come to about 26 kcal (107 kJ) and 160 mg of sodium.
- Green olives are richer and saltier: about 145 kcal and 1556 mg of sodium per 100 g, more than double the sodium of canned black olives.
- Canned black olives are notably high in iron, about 6.3 mg per 100 g, largely because an iron salt is used in processing to fix their black colour.
- Most of the fat in olives is the same monounsaturated type found in olive oil: about 7.7 g of the 10.9 g total per 100 g.
Converting these figures
One 1 large olive of olives is 5 kcal, which is 21 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 206 g of olives to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 37 fruits in one table →
Source: USDA FoodData Central, SR Legacy 09193. Values are averages; individual samples vary with variety, growing conditions, and preparation.