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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 nutrition infographic

Olive nutrition infographic
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Important nutritional characteristics for Olive

Olive
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
0 (low)
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

Olive Glycemic index (GI)

0
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Macronutrients chart

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 Serving
Calories 115
% Daily Value*
17%
Total Fat 11g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
31%
Sodium 735mg
2%
TotalCarbohydrate 6g
12%
Dietary Fiber 3g
Total Sugars 0g
Includes 1g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 88mg 9%

Iron 3mg 17%

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.

Mineral coverage chart

Calcium: 88 mg of 1,000 mg 9%
Iron: 3.3 mg of 18 mg 18%
Magnesium: 4 mg of 400 mg 1%
Phosphorus: 3 mg of 1,000 mg 0%
Potassium: 8 mg of 3,500 mg 0%
Sodium: 735 mg of 2,400 mg 31%
Zinc: 0.22 mg of 15 mg 1%
Copper: 0.251 mg of 2 mg 13%
Manganese: 0.02 mg of 2 mg 1%
Selenium: 0.9 µg of 70 µg 1%
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 mg
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: 403 IU of 5,000 IU 8%
Vitamin E : 1.65 mg of 20 mg 8%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.9 mg of 60 mg 2%
Vitamin B1: 0.003 mg of 2 mg 0%
Vitamin B2: 0 mg of 2 mg 0%
Vitamin B3: 0.037 mg of 20 mg 0%
Vitamin B5: 0.015 mg of 10 mg 0%
Vitamin B6: 0.009 mg of 2 mg 0%
Folate, total: 0 µg of 400 µg 0%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 1.4 µg of 80 µg 2%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
403 µg
TOP 26%
Vitamin E
1.65 µg
TOP 42%
Vitamin C
0.9 µg
TOP 43%
Vitamin K
1.4 µg
TOP 74%
Vitamin B6
0.009 µg
TOP 94%
Vitamin B3
0.037 µg
TOP 95%
Vitamin B1
0.003 µg
TOP 95%
Vitamin B5
0.015 µg
TOP 96%
Vitamin B12
0 µg
TOP 100%
Vitamin B2
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Folate, total
0 µg
TOP 100%

Protein quality breakdown

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

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

All nutrients for Olive per 100g

Nutrient DV% In TOP % of foods Value
Protein 2% 87% 0.84g
Fats 16% 32% 10.68g
Carbs 2% 57% 6.26g
Calories 4% 70% 115kcal
Sugars 0% 100% 0g
Fiber 8% 25% 3.2g
Calcium 9% 24% 88mg
Iron 18% 18% 3.3mg
Magnesium 1% 93% 4mg
Phosphorus 0% 97% 3mg
Potassium 0% 97% 8mg
Sodium 31% 11% 735mg
Zinc 2% 83% 0.22mg
Copper 0% 27% 0.25mg
Vitamin A 8% 26% 403IU
Vitamin E 11% 42% 1.65mg
Vitamin D 0% 100% 0µg
Vitamin C 1% 43% 0.9mg
Vitamin B1 0% 95% 0mg
Vitamin B2 0% 100% 0mg
Vitamin B3 0% 95% 0.04mg
Vitamin B5 0% 96% 0.02mg
Vitamin B6 0% 94% 0.01mg
Folate, total 0% 100% 0µg
Vitamin B12 0% 100% 0µg
Vitamin K 2% 74% 1.4µg
Folic acid (B9) 0% 100% 0µg
Threonine 0% 96% 0.03mg
Isoleucine 0% 95% 0.03mg
Leucine 0% 95% 0.05mg
Lysine 0% 96% 0.03mg
Methionine 0% 95% 0.01mg
Phenylalanine 0% 96% 0.03mg
Valine 0% 96% 0.04mg
Histidine 0% 94% 0.02mg
Cholesterol 0% 100% 0mg
Trans Fat 0% 100% 0g
Saturated Fat 7% 54% 1.42g
Monounsaturated Fat 0% 20% 7.89g
Polyunsaturated fat 0% 47% 0.91g

The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.