Read about the nutrition facts, health benefits, nutritional value and calories found in Olives

Olives Nutrition

The term ‘oil’ has its origin in the word ‘olive’, which is a popular fruit in different parts of the world. Olives have been a major crop of agriculture for several decades, especially around the coastal areas of the Mediterranean Basin spanning across southeast Europe, west Asia and North Africa. Today, the fruit is considered as an important component of medicine and it is also useful in treatments any conditions of the skin and hair. The olive fruits have been popularized due to the growth of the Italian cuisine. Whether it is added to salads, meat and poultry or pizza, olives fit into every palate perfectly, enhancing the taste and flavour of the preparation. Read below to know more about the usefulness of olives and how this fruit is beneficial to health.



Homer’s epics, Odyssey and Iliad, state a reference to the olive tree. In the former, Odysseus is portrayed as crawling beneath the shoots of an olive branch.  While in Iliad, there is a metaphoric description of an olive tree standing on a mountain top. It was in Greek literature that the use of the word ‘olive’ first began. The Greeks soon realized that these trees could not survive in regions away from the sea and therefore, no olive saplings were planted on elevated regions. History shows that the first olive tree was grown in Athens, Greece. The wood of this bark was used to create the structure of Xoana, which was preserved for many years. Another reference to the olive tree in Greek mythology is in Poseidon where Athena won the patron-ship of Attica with the gift of an olive branch. As far as the Romans are concerned, the first allusion to olives came in the poems of Horace where he mentioned this fruit as part of his regular diet. Therefore, it can be seen that the olive tree was held in high regard in the ancient Greek and Roman cultures. It was considered a symbol of health, glory and peace and was thus, used to honour the winners of war and games. The oil extracted from olive trees was used as an ointment. Also, it was olive oil that ignited the ‘eternal flame’ for the first Olympic Games; the branch of this tree is considered sacred till date. Olives have found a significant place in the scriptures of the Holy Bible and the Quran. Most of the commercial produce of this fruit comes from Spain, Italy, Greece and Turkey.


Health Benefits of Zaitun, Jaitun (Olives)


  • Nutritionists believe that animal meat must be cooked in olive oil, as it is useful in fighting against diseases such as arthritis, asthma and diabetes.

  • Olive oil is easily digestible and can be well-absorbed by the human body.

  • These fruits contain linolenic acid that is beneficial for breastfeeding mothers. Deficiency of the acid leads to decreased growth of the baby and increased skin diseases.

  • The presence of chlorine in olives helps in improving functions of the liver and getting rid of waste materials from the body.

  • Olives work wonderfully when applied on the scalp and hair as they enhance the cuticles and offer more moisture to the hair, thus, making it healthier, shinier and softer.

  • Being an excellent source of phytonutrients, monosaturated fat and antioxidants, olives play a major role in lowering cardiovascular damage and neutralizing free radicals in the body, which can otherwise damage arteries and accumulate cholesterol.

  • Consuming olives and olive oil help in preventing and lowering the risk of diseases such as asthma, diabetes, atherosclerosis, arthritis and colon cancer.

  • Olives are known to reduce instances of hot flashes in postmenopausal women, besides working wonders in cooling the body down, detoxifying organs and treating respiratory ailments.


Nutritional Value & Calories In Olive 

Amount: 1 cup

Total Weight: 134 g


Basic Components

1.4 g
100.9 g
6 g
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
5.2 g
Dietary Fiber
4.4 g
726 mg

Fats & Fatty Acids

Total Fat
21 g
Saturated Fat
2.7 g
Monounsaturated Fat
15 g
Polyunsaturated Fat
1.8 g
Omega-3 Fatty Acids
124 mg
Omega-6 Fatty Acids
1.6 g
Vitamin A
528 IU
Vitamin E
5.1 mg
Vitamin K
1.9 mcg
28 mcg
9.4 mcg
319 mcg
Vitamin B6
42 mcg
4 mcg
Pantothenic Acid
31 mcg
19 mg
70 mg
659 mcg
15 mg
5.4 mg
56 mg
2.1 g
54 mcg
161 mcg
1.2 mcg

How many calories in olives (per 100 gm)

Olives have about 145 calories per 100 gm of weight.


How to Buy Olives


  • While purchasing whole olives, make sure that the fruit is not too raw.

  • Refrigeration leads to a decrease in nutritional value of the fruit. Therefore, it is advisable to only buy what is necessary.

  • Olives stuffed with pepper, almond or garlic ensures that the fruit remains fresh for longer periods of time.

  • Loose olives are preferred to canned and preserved olives.


Olive Storage Tips


  • Unopened jars of the olive fruit can be stored at room temperature for almost a year.

  • If refrigeration is required, keep the olives in brine so as to retain their freshness. A validity period of one month is advisable.

  • Bulk olives should be stored in an airtight container, covered with oil and refrigerated. This way, they will last for up to two months.

More About Olives