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Olive nutrition, glycemic index, calories and serving size

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

Olive Glycemic index (GI)

N/A

Olives are very low in sugars containing only around 0.2g of sugars in a 100g serving. Because of this, it is difficult to consume a large enough portion of olives to measure its exact glycemic index value. Olives are assumed to have a low glycemic index.

Oleuropein is an organic compound found in olive fruits, leaves and especially in green olive skins. This compound has been studied to have the potential to modify and slow down the digestion of low doses of sucrose by inhibiting the enzyme that breaks it down in the gastrointestinal tract (1).

Another study concluded that consumption of extra virgin olive oil reduces the glycemic response of a high glycemic index meal, in patients with type 1 diabetes (2).

Adding extra virgin olive oil to a Mediterranean diet has been shown to decrease the glycemic load and the glycemic index of the diet (3).

In summary, olives have a low glycemic index and can be recommended as part of the diet of individuals with diabetic conditions.

Sources.

  1. https://www.researchgate.net/publication/323674796
  2. https://care.diabetesjournals.org/content/early/2016/01/29/dc15-2189
  3. https://www.hindawi.com/journals/jnme/2014/985373/
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 25, 2021

Important nutritional characteristics for Olive

Olive
Glycemic index ⓘ Source:
N/A (-)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-0.9 (alkaline)
Calories
115
89% Sodium
82% Iron
80% Monounsaturated Fat
76% Calcium
75% Fiber
Explanation: This food contains more Sodium than 89% of foods. More importantly, although there are several foods (11%) which contain more Sodium, this food itself is rich in Sodium more than it is in any other nutrient. Similarly it is relatively rich in Iron, Monounsaturated Fat, Calcium and Fiber

Check out similar food or compare with current

Macronutrients chart

11% 7% 80% 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

NEW 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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
limit break
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Olive nutrition infographic

Olive nutrition infographic
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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 97%
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 B2
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Folate
0 µg
TOP 100%

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

1.415% 7.888% 0.911%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g

Fiber content / ratio for Olive

3.2% 3.06%
Sugars: 0 g
Fiber: 3.2 g
Other: 3.06 g

All nutrients for Olive per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 2% 87% 0.84g 3.4 times less than Broccoli
Fats 16% 32% 10.68g 3.1 times less than Cheese
Carbs 2% 57% 6.26g 4.5 times less than Rice
Calories 6% 70% 115kcal 2.4 times more than Orange
Sugars 0% 100% 0g N/A
Fiber 13% 25% 3.2g 1.3 times more than Orange
Calcium 9% 24% 88mg 1.4 times less than Milk
Iron 41% 18% 3.3mg 1.3 times more than Beef
Magnesium 1% 93% 4mg 35 times less than Kidney bean
Phosphorus 0% 97% 3mg 60.7 times less than Chicken meat
Potassium 0% 97% 8mg 18.4 times less than Cucumber
Sodium 32% 11% 735mg 1.5 times more than White Bread
Zinc 2% 83% 0.22mg 28.7 times less than Beef
Copper 28% 27% 0.25mg 1.8 times more than Shiitake
Vitamin E 11% 42% 1.65mg 1.1 times more than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 1% 43% 0.9mg 58.9 times less than Lemon
Vitamin B1 0% 95% 0mg 88.7 times less than Pea
Vitamin B2 0% 100% 0mg N/A
Vitamin B3 0% 95% 0.04mg 258.7 times less than Turkey meat
Vitamin B5 0% 96% 0.02mg 75.3 times less than Sunflower seed
Vitamin B6 1% 94% 0.01mg 13.2 times less than Oat
Folate 0% 100% 0µg N/A
Vitamin B12 0% 100% 0µg N/A
Vitamin K 1% 74% 1.4µg 72.6 times less than Broccoli
Threonine 0% 96% 0.03mg 27.7 times less than Beef
Isoleucine 0% 95% 0.03mg 29.5 times less than Salmon
Leucine 0% 95% 0.05mg 48.6 times less than Tuna
Lysine 0% 96% 0.03mg 14.1 times less than Tofu
Methionine 0% 95% 0.01mg 8 times less than Quinoa
Phenylalanine 0% 96% 0.03mg 23 times less than Egg
Valine 0% 96% 0.04mg 53.4 times less than Soybean
Histidine 0% 94% 0.02mg 32.6 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 7% 54% 1.42g 4.2 times less than Beef
Monounsaturated Fat 0% 20% 7.89g 1.2 times less than Avocado
Polyunsaturated fat 0% 47% 0.91g 51.8 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact link of 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.