Olives
Moderate nutritional value
Green olives cured in brine, values for the drained fruit without pits.
Green olives are brine-cured olive fruit, eaten as a snack, in salads, on pizza and in Mediterranean dishes. A 30 g portion, about 8 to 10 olives, has about 45 kcal and 4.6 g of fat, mostly monounsaturated, but also about 470 mg of sodium from the brine. Values are for green olives; US canned ripe black olives are milder, lower in fat and sodium, and have about 115 kcal per 100 g instead of 145.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 1g | 1.8% |
| Fat | 15.3g | 21.9% |
| Carbs | 3.8g | 1.3% |
| Simple Sugars | 1.33g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 3.3g | 13.2% |
| Water | 75g | 3.0% |
| Calories | 145 | 6.4% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.03 | g | 10.1% |
| Monounsaturated | 11.31 | g | 45.2% |
| Polyunsaturated | 1.31 | g | 10.1% |
| Omega-3 | 0.393 | g | Estimate |
| Omega-6 | 0.917 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 3.81 | mg |
| Selenium | 0.9 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 20 | mcg | 2.2% |
| vitamin B1 | 0.021 | mg | 1.8% |
| vitamin B2 | 0.007 | mg | 0.5% |
| vitamin B3 | 0.24 | mg | 1.5% |
| vitamin B6 | 0.031 | mg | 1.8% |
| vitamin B9 | 3 | mcg | 0.8% |
| vitamin E | 3.81 | mg | 25.4% |
| vitamin K | 1.4 | mcg | 1.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 52 | mg | 5.2% |
| iron | 0.49 | mg | 2.7% |
| magnesium | 11 | mg | 2.8% |
| phosphorus | 4 | mg | 0.6% |
| potassium | 42 | mg | 1.6% |
| sodium | 1556 | mg | 67.7% |
| zinc | 0.04 | mg | 0.4% |
| copper | 0.12 | mg | 13.3% |
| manganese | 0.02 | mg | 0.9% |
| selenium | 0.9 | mcg | 1.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 25 | mg | 3.6% | 117% |
| Isoleucine | 43 | mg | 3.1% | 108% |
| Leucine limiting | 74 | mg | 2.7% | 91% |
| Lysine | 68 | mg | 3.2% | 106% |
| Methionine | 33 | mg | 3.1% | 108% |
| Phenylalanine | 75 | mg | 4.3% | 137% |
| Threonine | 38 | mg | 3.6% | 114% |
| Tryptophan | 13 | mg | 4.6% | 148% |
| Valine | 55 | mg | 3.0% | 103% |
Compare with other products
Values per 100 g
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