How Many Calories in Olives?
10 măsline (30g) = 35 kcal
Nutritional Values per 100g
Standard Serving
10 măsline (30g) contains 35 calories.
Best time: As an appetizer, in salads or pasta, in moderation due to sodium content
Benefits
- ✓A source of monounsaturated fats similar to those in olive oil, with cardiovascular benefits
- ✓Contain small but useful amounts of vitamin E and iron as part of a varied diet
- ✓Fiber (3.2g/100g) that supports digestion and provides fullness
- ✓Intense flavor that can replace calorie-dense dressings in salads or pasta
- ✓Polyphenol antioxidants, especially in green olives that aren't overly fermented
Considerations
- !Very high in sodium, especially brine-cured ones - can contribute to water retention
- !Calorie-dense for a "snack" - 100g can easily exceed 100 calories from olives alone
- !Those preserved in extra oil have even more calories than plain brine-cured ones
FitAzi Tip
FitAzi recommends olives as a flavorful alternative to salty cheeses or creamy salad dressings. Drain brined olives well before eating to reduce sodium, and limit your portion to 8-10 pieces if you're watching salt intake.
Frequently Asked Questions
10 olives (about 30g) have 35 calories, with 0.2g protein, 1.8g carbs, and 3.3g fat, mostly monounsaturated. They're a moderate-calorie snack, but high in sodium, especially the brined kind.
100g of olives has 115 calories, with 0.8g protein, 6g carbs, 11g fat, and 3.2g fiber. Green and black olives have similar calorie values, the main difference being ripeness and the preservation method (brine or oil).
Yes, significantly more. Brine-cured olives stay around 115-145 kcal/100g, while those preserved or marinated in extra oil can reach 145-190 kcal/100g due to the absorbed oil. For the fewest calories, choose brine-cured olives and drain them well before eating.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.