Green Olives Nutrition Facts, Vitamins and Benefits

Green Olives benefits and place in a balanced diet

• A 100 g portion provides approximately 145 kcal; portion size and preparation affect total energy intake.
• Its approximately 75.3 g of water per 100 g contributes to total fluid intake.
• Its approximately 3.3 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
• About 20 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 3.8 mg of vitamin E per 100 g contributes to the protection of cells from oxidative stress.
• About 0.021 mg of vitamin B1 per 100 g contributes to normal energy metabolism and nervous-system function.
• About 52 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
• About 11 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
• About 0.49 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 0.12 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 green olives depends on portion size, variety, ripeness and the overall eating pattern.

Green 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 2.7 g reference serving.

How many calories are in Green Olives?

100 g (about 3.5 oz) provides approximately 145 kcal. A 2.7 g reference serving provides approximately 3.9 kcal. Values vary with variety, ripeness and preparation.

How to use Green Olives in the kitchen

Green 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, pickled, canned or bottled, green”; its values describe that preparation state rather than a generic fresh equivalent.