Per portion: 52 kcal
Protein: 0.38 g
Carbs: 2.72 g
Fat: 4.91 g
Fibre: 0.72 g

Your portion

52kcal · 218 kJ

Protein: 0.38 g
Carbs: 2.72 g
Fat: 4.91 g

Ten olives give you about 52 calories, almost all from fat—roughly 5 grams—with barely any protein or sugar. What makes them genuinely interesting is the mineral side: that small portion delivers 6.28 mg of iron, about 45% of your daily reference, plus a quarter of your copper needs. They are mostly water by weight, but the salt content is notable at 735 mg per 100 grams.

A normal handful works well as a salty, savory snack when you want something satisfying without carbs, or alongside a salad or cheese plate to round out a meal. Because they are calorie-dense for their size, it is easy to eat more than planned, and the high sodium means they are not ideal if you are watching salt intake. They pair fine with lean protein or vegetables to balance the fat, and their iron content is a useful addition to a plant-based day.

Nutrition claims, per 100 g:

High Iron · 45% Source Copper · 25% High in salt · 735.0 mg/100 g

Full nutrition

Nutrition

per 10 olives (45 g)

Energy	52 kcal	2.6%
Energy	218 kJ	2.6%
Protein	0.38 g	0.8%
Carbohydrates	2.72 g	1.0%
of which sugars	0.0 g
Fibre	0.72 g	2.9%
Fat	4.91 g	7.0%
of which saturates	1.03 g	5.2%
Monounsaturated	3.44 g
Polyunsaturated	0.28 g
Trans fat	0.0 g
Cholesterol	0.0 mg
Water	36.0 g
Ash	1.0 g

Minerals

Potassium 3.6 mg 0.2%

Calcium 39.6 mg 5.0%

Magnesium 1.8 mg 0.5%

Phosphorus 1.35 mg 0.2%

Sodium 330.75 mg

Iron 2.83 mg 20.2%

Zinc 0.1 mg 1.0%

Copper 0.11 mg 11.0%

Manganese 0.01 mg 0.5%

Selenium 0.41 µg 0.7%

Vitamins

Vitamin A (RAE) 7.65 µg 1.0%

Vitamin C 0.41 mg 0.5%

Vitamin D 0.0 µg

Vitamin E 0.74 mg 6.2%

Vitamin K 0.63 µg 0.8%

Thiamin (B1) 0.0 mg

Riboflavin (B2) 0.0 mg

Niacin (B3) 0.02 mg 0.1%

Pantothenic acid (B5) 0.01 mg 0.2%

Vitamin B6 0.0 mg

Folate (B9) 0.0 µg

Vitamin B12 0.0 µg

Choline 4.64 mg

Beta-carotene 89.1 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Amino acids

Leucine 0.01 g

Isoleucine 0.01 g

Valine 0.02 g

Lysine 0.01 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 379 other foods in “Fruits and Fruit Juices”, per 100 g. The mark is this food; the faint line is the category median.

Energy 116.0 · higher than 83%

Protein 0.84 · higher than 67%

Fibre 1.6 · higher than 46%

Common portions

tbsp — 8 g (10 kcal)
large — 4 g (5 kcal)
small — 3 g (4 kcal)

Sources

USDA FoodData Central — Olives, ripe, canned (small-extra large) — Nutrition values for Olives, ripe, canned (small-extra large).

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Green Olives