Olives Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 151

% Daily Value *

Total Fat 15g %23

Saturated Fat 2g %10

Trans Fat 0g

Cholesterol 0mg %0

Sodium 1556mg %103

Total Carbohydrate 4g %1

Dietary Fiber 3g %11

Total Sugars 1g

Protein 1g

Vitamin D 0.0IU %0

Calcium 52.0mg %4

Iron 0.5mg %2

Potassium 42mg %1

Phosphorus 4.0mg %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.

Vitamins in olives

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin B5 (Pantothenic acid) 0.0mg %0

Vitamin B2 (Riboflavin) 0.0mg %1

Vitamin K 1.4µg %1

Vitamin B3 (Niacin) 0.2mg %1

Vitamin B1 (Thiamin) 0.0mg %2

Vitamin B6 0.0mg %2

Choline, total 14.2mg %3

Vitamin A 393.0IU %13

Vitamin E 3.8mg %25

Minerals in olives

Zinc 0.0mg %0

Phosphorus 4.0mg %0

Potassium 42.0mg %1

Selenium 0.9µg %2

Magnesium 11.0mg %3

Iron 0.5mg %3

Calcium 52.0mg %4

Copper 0.1mg %13

Sodium 1556.0mg %104

Amino Acids in olives

no information available

Fatty Acids in olives

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of olives is 75.0/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Olives has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Met+Cys 22 0
Phe+Tyr 30 0

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in olives is 0.3 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of olives is 1.5 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in olives as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that olives is lacking.

Nutrient Density Score for olives is 15/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for olives

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 0.33 <12
Potassium:Sodium 0.03 >2
Caclcium:Magnesium 4.73 <2
Iron:Copper 4.17 <15
Calcium:Phosphorus 13.00 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 50%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

3% of insulinogenic calories