Green Olives
Olives, green, Manzanilla, stuffed with pimiento
Nutrition Facts
- Total Fat 12,9 g17%
- Saturated Fat 2,3 g12%
- Trans Fat 0 g
- Cholesterol —
- Sodium 1 620 mg70%
- Total Carbohydrate 4,96 g2%
- Dietary Fiber 4 g14%
- Total Sugars —
- Protein 1,15 g2%
- Vitamin D —
- Calcium 121 mg9%
- Iron 0,31 mg2%
- Potassium 43 mg1%
100g of Olives, green contains 130 kcal calories, 1,15g protein, and 3,78mg vitamin e per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein3%(5 kcal)
- Carbs14%(20 kcal)
- Fat83%(116 kcal)
Nutrient density
Meets ≥10% Daily Value for 7 of 26 nutrients
High nutrient densityUse Green Olives in your next meal plan
Melio can build a complete week of meals around Green Olives (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Green Olives has a potassium-to-sodium ratio of 0:1, which is considered poor for blood-pressure support.
- Green Olives contains more fiber per 100 g than cooked oatmeal — 4 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 130 kcal | 7% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 1,15 g | 2% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 4,96 g | 2% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 12,9 g | 17% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 4 g | 14% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 1 620 mg | 70% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 43 mg | 1% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 121 mg | 9% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 12,4 mg | 3% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 7 mg | 1% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,31 mg | 2% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,09 mg | 1% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,11 mg | 12% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,05 mg | 2% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 2,3 g | 12% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 8,86 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,66 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 25 µg | 3% |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 3,78 mg | 25% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 16,6 µg | 14% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,04 mg | 3% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0 mg | 0% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,1 mg | 1% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0 mg | 0% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0 mg | 0% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 0 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 1,6 mg | 0% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 272 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 2 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 48 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 340 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 76,7 g | — |
Compare 2 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Olives, green, Manzanilla, stuffed with pimientocurrent | 332791 | 130 | 1,2 | 5 | 12,9 |
| Olives, green | 2710089 | 145 | 1 | 3,8 | 15,3 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated19%(2,3 g)
- Monounsaturated75%(8,86 g)
- Polyunsaturated6%(0,66 g)
Household serving sizes
g- olive
- 3 g
Frequently asked questions about Green Olives
How many calories in Green Olives?
Green Olives contains 130 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Green Olives?
Green Olives contains 1620 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Green Olives?
Per 100 grams, Green Olives contains 1.15 g protein, 4.96 g carbohydrates, and 12.9 g total fat.
Is Green Olives good for keto or low-carb?
Yes — Green Olives has 1 g net carbs per 100 g, fitting a low-carb plan.
Where does Green Olives nutrition data come from?
Nutrition data for Green Olives is sourced from USDA FoodData Central (FDC ID 332791). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/332791/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Keto-friendlyLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Green Olives
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Green Olives.
3 meal ideas using Green Olives
Starter templates matched to Green Olives's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with green Olives
A warm bowl of oats with green Olives, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Low-carb lunch built around green Olives
A big leafy salad with green Olives, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Simple dinner with green Olives
Pair green Olives with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 332791), accessed 2019-04-01.
Published: 2019-04-01
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Use Green Olives in your next meal plan
Melio can build a complete week of meals around Green Olives (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan