Black Olives Nutrition Facts, Vitamins and Benefits

Black Olives benefits and place in a balanced diet

• A 100 g portion provides approximately 116 kcal; portion size and preparation affect total energy intake.
• Its approximately 80 g of water per 100 g contributes to total fluid intake.
• Its approximately 1.6 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
• About 17 µg RAE of vitamin A per 100 g contributes to normal vision, immune function and the maintenance of skin and mucous membranes.
• About 1.4 µg of vitamin K per 100 g contributes to normal blood clotting and the maintenance of normal bones.
• About 1.7 mg of vitamin E per 100 g contributes to the protection of cells from oxidative stress.
• About 10.3 mg of choline per 100 g contributes to normal lipid metabolism, homocysteine metabolism and the maintenance of normal liver function.
• About 88 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
• About 6.3 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
• About 0.22 mg of zinc per 100 g contributes to normal immune function, protein and DNA synthesis and the maintenance of normal skin.
• About 0.251 mg of copper per 100 g contributes to normal energy production, connective-tissue formation, nervous-system function and iron metabolism.
• No single food prevents or treats disease. The nutritional value of black olives depends on portion size, variety, ripeness and the overall eating pattern.

Black Olives nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 8.4 g reference serving.

How many calories are in Black Olives?

100 g (about 3.5 oz) provides approximately 116 kcal. A 8.4 g reference serving provides approximately 9.7 kcal. Values vary with variety, ripeness and preparation.

How to use Black Olives in the kitchen

Black Olives can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values. The linked USDA profile is listed as “Olives, ripe, canned (small-extra large)”; its values describe that preparation state rather than a generic fresh equivalent.