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Olive nutrition: calories, carbs, GI, protein, fiber, fats

Olives, ripe, canned (small-extra large)
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Olive

Olive
Glycemic index ⓘ Source:
Check out our full article on Olive glycemic index
Check out our Glycemic index chart page for the full list.
N/A (-)
Calories ⓘ Calories per 100-gram serving 115
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 3.06 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 small (3.2 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -0.9 (alkaline)
Oxalates ⓘ https://www.sciencedirect.com/science/article/pii/S0085253815469157 27mg
TOP 11% Sodium ⓘHigher in Sodium content than 89% of foods
TOP 18% Iron ⓘHigher in Iron content than 82% of foods
TOP 20% Monounsaturated Fat ⓘHigher in Monounsaturated Fat content than 80% of foods
TOP 24% Calcium ⓘHigher in Calcium content than 76% of foods
TOP 25% Fiber ⓘHigher in Fiber content than 75% of foods

Olive calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 115
Calories in 1 tbsp 10 8.4 g
Calories in 1 large 5 4.4 g
Calories in 1 small 4 3.2 g

Olive Glycemic index (GI)

Source:
Check out our full article on Olive glycemic index
Check out our Glycemic index chart page for the full list.
N/A

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 27% 124% 3% 2% 1% 96% 6% 84% 3% 5% 6%
Calcium: 88 mg of 1,000 mg 9%
Iron: 3.3 mg of 8 mg 41%
Magnesium: 4 mg of 420 mg 1%
Phosphorus: 3 mg of 700 mg 0%
Potassium: 8 mg of 3,400 mg 0%
Sodium: 735 mg of 2,300 mg 32%
Zinc: 0.22 mg of 11 mg 2%
Copper: 0.251 mg of 1 mg 28%
Manganese: 0.02 mg of 2 mg 1%
Selenium: 0.9 µg of 55 µg 2%
Choline: 10.3 mg of 550 mg 2%

Mineral chart - relative view

Sodium
735 mg
TOP 11%
Iron
3.3 mg
TOP 18%
Calcium
88 mg
TOP 24%
Copper
0.251 mg
TOP 27%
Manganese
0.02 mg
TOP 77%
Selenium
0.9 µg
TOP 83%
Zinc
0.22 mg
TOP 83%
Choline
10.3 mg
TOP 85%
Magnesium
4 mg
TOP 93%
Phosphorus
3 mg
TOP 96%
Potassium
8 mg
TOP 97%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Vitamin A: 403 IU of 5,000 IU 8%
Vitamin E : 1.65 mg of 15 mg 11%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.9 mg of 90 mg 1%
Vitamin B1: 0.003 mg of 1 mg 0%
Vitamin B2: 0 mg of 1 mg 0%
Vitamin B3: 0.037 mg of 16 mg 0%
Vitamin B5: 0.015 mg of 5 mg 0%
Vitamin B6: 0.009 mg of 1 mg 1%
Folate: 0 µg of 400 µg 0%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 1.4 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin A
403 IU
TOP 26%
Vitamin E
1.65 mg
TOP 42%
Vitamin C
0.9 mg
TOP 43%
Vitamin K
1.4 µg
TOP 74%
Vitamin B6
0.009 mg
TOP 94%
Vitamin B3
0.037 mg
TOP 95%
Vitamin B1
0.003 mg
TOP 95%
Vitamin B5
0.015 mg
TOP 96%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B2
0 mg
TOP 100%
Folate
0 µg
TOP 100%

Macronutrients chart

11% 7% 78% 3%
Protein:
Daily Value: 2%
0.84 g of 50 g
2%
Fats:
Daily Value: 16%
10.68 g of 65 g
16%
Carbs:
Daily Value: 2%
6.26 g of 300 g
2%
Water:
Daily Value: 4%
79.99 g of 2,000 g
4%
Other:
2.23 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 0% 8% 7% 6% 5% 4% 5% 7% 10%
Tryptophan: 0 mg of 280 mg 0%
Threonine: 26 mg of 1,050 mg 2%
Isoleucine: 31 mg of 1,400 mg 2%
Leucine: 50 mg of 2,730 mg 2%
Lysine: 32 mg of 2,100 mg 2%
Methionine: 12 mg of 1,050 mg 1%
Phenylalanine: 29 mg of 1,750 mg 2%
Valine: 38 mg of 1,820 mg 2%
Histidine: 23 mg of 700 mg 3%

Fat type information

14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g

Fiber content ratio for Olive

51% 49%
Sugar: 0 g
Fiber: 3.2 g
Other: 3.06 g

All nutrients for Olive per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 115kcal 6% 70% 2.4 times more than OrangeOrange
Protein 0.84g 2% 87% 3.4 times less than BroccoliBroccoli
Fats 10.68g 16% 32% 3.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.9mg 1% 43% 58.9 times less than LemonLemon
Net carbs 3.06g N/A 63% 17.7 times less than ChocolateChocolate
Carbs 6.26g 2% 57% 4.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 3.3mg 41% 18% 1.3 times more than BeefBeef
Calcium 88mg 9% 24% 1.4 times less than MilkMilk
Potassium 8mg 0% 97% 18.4 times less than CucumberCucumber
Magnesium 4mg 1% 93% 35 times less than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 3.2g 13% 25% 1.3 times more than OrangeOrange
Copper 0.25mg 28% 27% 1.8 times more than ShiitakeShiitake
Zinc 0.22mg 2% 83% 28.7 times less than BeefBeef
Phosphorus 3mg 0% 96% 60.7 times less than Chicken meatChicken meat
Sodium 735mg 32% 11% 1.5 times more than White BreadWhite Bread
Vitamin A 403IU 8% 26% 41.5 times less than CarrotCarrot
Vitamin A RAE 20µg 2% 43%
Vitamin E 1.65mg 11% 42% 1.1 times more than KiwifruitKiwifruit
Selenium 0.9µg 2% 83%
Manganese 0.02mg 1% 77%
Vitamin B1 0mg 0% 95% 88.7 times less than Pea rawPea raw
Vitamin B2 0mg 0% 100% N/AAvocado
Vitamin B3 0.04mg 0% 95% 258.7 times less than Turkey meatTurkey meat
Vitamin B5 0.02mg 0% 96% 75.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.01mg 1% 94% 13.2 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 1.4µg 1% 74% 72.6 times less than BroccoliBroccoli
Folate 0µg 0% 100% N/ABrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 1.42g 7% 54% 4.2 times less than BeefBeef
Monounsaturated Fat 7.89g N/A 20% 1.2 times less than AvocadoAvocado
Polyunsaturated fat 0.91g N/A 47% 51.8 times less than WalnutWalnut
Threonine 0.03mg 0% 96% 27.7 times less than BeefBeef
Isoleucine 0.03mg 0% 95% 29.5 times less than Salmon rawSalmon raw
Leucine 0.05mg 0% 95% 48.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.03mg 0% 96% 14.1 times less than TofuTofu
Methionine 0.01mg 0% 95% 8 times less than QuinoaQuinoa
Phenylalanine 0.03mg 0% 96% 23 times less than EggEgg
Valine 0.04mg 0% 96% 53.4 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 94% 32.6 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 115
% Daily Value*
17%
Total Fat 11g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
32%
Sodium 735mg
2%
Total Carbohydrate 6g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 88mg 9%

Iron 3mg 38%

Potassium 8mg 0%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
limit break
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Olive nutrition infographic

Olive nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.