Olives, pickled, canned or bottled, green
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
These are firm, vibrant green olives, typically harvested before full ripeness, then cured in a brine or lye solution to tame their natural bitterness. They offer a satisfying, meaty crunch and a tangy, salty, slightly herbal flavor profile. Nutritionally, they are a standout source of heart-healthy monounsaturated fats, providing over 15 grams per 100-gram serving.
Calorie split: 3% protein · 10% carbs · 88% fat
↓ Full nutrition💚 Why it's loved
People cherish them for their bold, briny punch that can elevate a simple dish or stand alone as a savory snack. Their versatility in the kitchen—from salads to charcuterie boards—and deep roots in Mediterranean culture make them a beloved staple.
⚠️ Watch-outs & how to enjoy it better
Their primary drawback is high sodium content from the brining process, which can be a concern for those monitoring salt intake. Some may also find the cured texture or strong flavor overpowering. To counteract, rinse them before use, practice portion control (a few olives add ample flavor), and pair them with low-sodium foods like fresh vegetables or unsalted nuts.
Key benefits
- Excellent source of monounsaturated fats (oleic acid)
- Good source of dietary fiber
- Contains antioxidants like vitamin E
- Low in sugar and carbohydrates
- Provides essential minerals like iron and copper
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'olive' comes from the Latin 'oliva,' but the fruit's botanical name, *Olea europaea*, literally means 'European olive,' highlighting its ancient and central role in that region's agriculture.
Full nutrition (USDA data · scales with serving)
| Water | 75.3 g |
| Energy | 145 kcal |
| Energy | 609 kj |
| Protein | 1.0 g |
| Total lipid (fat) | 15.3 g |
| Ash | 4.5 g |
| Carbohydrate, by difference | 3.8 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 0.54 g |
| Calcium, Ca | 52.0 mg |
| Iron, Fe | 0.49 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 4.0 mg |
| Potassium, K | 42.0 mg |
| Sodium, Na | 1556 mg |
| Zinc, Zn | 0.04 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.24 mg |
| Pantothenic acid | 0.02 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 14.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 231 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 9.0 ug |
| Vitamin A, IU | 393 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 510 ug |
| Vitamin E (alpha-tocopherol) | 3.8 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.34 g |
| Fatty acids, total monounsaturated | 11.3 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 11.1 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Olives, ripe, canned (small-extra large) — USDA does not publish this profile for Olives.
| Threonine | 0.03 g |
| Isoleucine | 0.03 g |
| Leucine | 0.05 g |
| Lysine | 0.03 g |
| Methionine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.04 g |
| Arginine | 0.07 g |
| Histidine | 0.02 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.09 g |
| Glutamic acid | 0.09 g |
| Glycine | 0.05 g |
| Proline | 0.04 g |
| Serine | 0.03 g |
FAQ
Why are green olives sometimes stuffed?
Stuffing, most commonly with pimento (a sweet red pepper), is a traditional method to add a contrasting flavor and color, balancing the olive's saltiness with a touch of sweetness.
What's the difference between green and black olives?
Green olives are typically harvested earlier, while black olives are fully ripe. This affects their flavor (green is more bitter and tangy) and texture (black is often softer).
Can I eat the olive pit?
No, the hard pit (or stone) inside is inedible and should be discarded. Many olives are sold 'pitted' for convenience.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.45 kcal/g · 3% calories from protein · 3.3 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 37.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.