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Black Olives Nutrition Facts: Are Black Olives Good for You?
Canned black olives supply key minerals and are a source of monounsaturated fat, but they are also very high in sodium. Per 100 grams, they are high in iron and copper and a good source of vitamin E. Because they are processed in brine, their sodium content is significant. Whether they fit into your diet depends on portion size and your overall sodium intake.
Per 100 g · Olives, ripe, canned (small-extra large)
What stands out in black olives
- High in iron. A 100-gram serving of canned black olives provides 6.3 mg of iron, which is 35% of the Daily Value (DV).
- High in copper. This serving size also contains 0.25 mg of copper, meeting 28% of the Daily Value.
- Good source of vitamin E. Black olives are a good source of vitamin E, with 1.6 mg or 11% of the Daily Value per 100 grams.
- Fat content. A 100-gram serving has about 11 grams of total fat, with nearly 8 grams from monounsaturated fat and no cholesterol.
- Sodium content. Canned black olives contain 735 mg of sodium per 100 grams, which is 32% of the Daily Value.
What to keep in mind
- Canned black olives are high in sodium, with a 100-gram serving providing nearly one-third of the recommended daily limit.
- The same portion also contains 2.3 grams of saturated fat, which is 11% of the Daily Value.
Black Olives nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 116 kcal | – |
| Protein | 0.84 g | 2% |
| Total fat | 10.9 g | 14% |
| Saturated fat | 2.3 g | 11% |
| Monounsaturated fat | 7.7 g | – |
| Polyunsaturated fat | 0.63 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 6 g | 2% |
| Dietary fiber | 1.6 g | 6% |
| Total sugars | 0 g | – |
| Water | 80 g | – |
| Sodium | 735 mg | 32% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 8 mg | 0% |
| Calcium | 88 mg | 7% |
| Iron | 6.3 mg | 35% |
| Magnesium | 4 mg | 1% |
| Phosphorus | 3 mg | 0% |
| Zinc | 0.22 mg | 2% |
| Copper | 0.25 mg | 28% |
| Manganese | 0.02 mg | 1% |
| Selenium | 0.9 mcg | 2% |
| Vitamin A (RAE) | 17 mcg | 2% |
| Vitamin C | 0.9 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 1.4 mcg | 1% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0.04 mg | 0% |
| Vitamin B6 | 0.01 mg | 1% |
| Folate (DFE) | 0 mcg | 0% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 10.3 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Black Olives by portion
The nutrition facts are based on a 100-gram portion, which is much larger than a typical serving. A single large black olive has just 5 calories, 0.5 grams of fat, and 0.3 grams of carbohydrates. A tablespoon of sliced olives, weighing about 8 grams, contains 10 calories and just under 1 gram of fat. These smaller, more common portions contain very small amounts of fiber, protein, vitamins, and minerals.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 tbsp | 8.4 g | 10 | 0.1 g | 0.5 g | 0.1 g | 0.9 g |
| 1 large | 4.4 g | 5 | 0 g | 0.3 g | 0.1 g | 0.5 g |
| 1 small | 3.2 g | 4 | 0 g | 0.2 g | 0.1 g | 0.3 g |
How black olives compares with other condiments, snacks and spices
Among other condiments, snacks, and spices, canned black olives rank relatively high for their fat (4th) and iron (4th) content. Their sodium level is also high, ranking 5th out of 16 foods in this group, while they are last for potassium content. Compared to other common condiments, 100 grams of black olives have more calories and fat than salsa or soy sauce. For example, salsa has 29 calories and less than 1 gram of fat per 100 grams. However, black olives have significantly fewer calories and carbohydrates than a serving of vanilla ice cream, which has 207 calories and about 24 grams of carbs.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Black Olives | 116 | 0.84 g | 6 g | 1.6 g | 10.9 g |
| Yellow Mustard | 60 | 3.7 g | 5.8 g | 4 g | 3.3 g |
| Soy Sauce | 53 | 8.1 g | 4.9 g | 0.8 g | 0.57 g |
| Salsa | 29 | 1.5 g | 6.6 g | 1.9 g | 0.17 g |
| Vanilla Ice Cream | 207 | 3.5 g | 23.6 g | 0.7 g | 11 g |
Quick answers
How many calories are in black olives?
A 100-gram serving of canned black olives has 116 calories. A single large olive has about 5 calories, while a tablespoon of sliced olives has 10 calories.
Do black olives have sugar or carbs?
Canned black olives contain no sugar. A 100-gram serving has 6 grams of total carbohydrates, which includes 1.6 grams of dietary fiber. A single large olive has less than half a gram of carbohydrates.
How much fat is in black olives?
A 100-gram serving contains about 11 grams of total fat, with most of it (7.7 grams) being monounsaturated fat. A single large olive has 0.5 grams of fat.
When to talk to a doctor or dietitian
- With 735 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how black olives fits your situation.
Last updated October 21, 2026