Olives are technically fruit, but they behave like a fat-rich food. That’s why a small portion feels satisfying. The only catch is that most olives are brined, so sodium can climb fast if you snack mindlessly.
The values provided are approximate can vary depending on the processing and brine.
1) Green Olives
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 145 kcal | 7% |
| Carbohydrates | 3.8 g | 1% |
| Fiber | 3.3 g | 12% |
| Sugars | 0.0 g | – |
| Protein | 1.0 g | 2% |
| Fat | 15.3 g | 20% |
| Vitamin A | 20 IU | 0% |
| Vitamin C | 0.0 mg | 0% |
| Potassium | 42 mg | 1% |
| Calcium | 52 mg | 4% |
Pros
- Very satisfying in small portion because of healthy fats
- Good topping food that makes salads and meals more enjoyable
- Can reduce cravings for fried snacks when used smartly
Cons
- Usually high sodium because of brine
- Easy to overeat because they feel small
Right time to eat
- With lunch or dinner as part of a meal
- Best as a topping, not as a big standalone snack bowl
Health benefits
- Supports satiety and meal satisfaction in controlled portions
- Supports a balanced plate when paired with vegetables and protein
Best way to eat
- Rinse quickly in water to reduce surface brine
- Add to salads, wraps, and grain bowls in small quantity
2) Black Olives
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 115 kcal | 6% |
| Carbohydrates | 6.0 g | 2% |
| Fiber | 3.2 g | 11% |
| Sugars | 0.0 g | – |
| Protein | 0.8 g | 2% |
| Fat | 10.7 g | 14% |
| Vitamin A | 400 IU | 8% |
| Vitamin C | 0.0 mg | 0% |
| Potassium | 44 mg | 1% |
| Calcium | 88 mg | 7% |
Pros
- Meal enhancer that adds flavor without needing heavy sauces
- Helps satisfaction in salads and sandwiches
Cons
- Still brined, sodium can be high
- Not a low-calorie snack if you eat a lot
Right time to eat
- With meals, especially lunch
- Avoid late-night salty snacking if you retain water easily
Health benefits
- Supports portion control when used as a topping
Best way to eat
- Use sliced olives in salads, omelets, and wraps
- Keep portion small and consistent
In a nutshell
Olives are a fat-rich fruit. Great in small portions as a topping. Watch sodium, and avoid turning them into a salty snack habit.
*Percent Daily Values are based on a 2,000 calorie diet.
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