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Fats and oils

Green olives

Per 100 g (3.5 oz), green olives combine 3.3 g of fiber with 145 kcal, a low energy density.

USDA description: Green olives, pickled

  • High in fiber

Estimated satietyHow it is calculated

Starting point+1
Low energy density: 145 kcal/100 g+1
Protein: 0.7 g/100 kcal0
Fiber: 2.3 g/100 kcal+1
Solid food with 75.3 g of water+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
9 primary
Data
USDA FDC 169096

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Nutrition facts

Calories
44 kcal per serving
145 kcal per 100 g (3.5 oz)
Protein
0.3 g per serving
1 g per 100 g (3.5 oz)
Carbohydrates
1.2 g per serving
3.8 g per 100 g (3.5 oz)
of which sugars
0.2 g per serving
0.5 g per 100 g (3.5 oz)
Fiber
1 g per serving
3.3 g per 100 g (3.5 oz)
Fat
4.6 g per serving
15.3 g per 100 g (3.5 oz)
of which saturated
0.6 g per serving
2 g per 100 g (3.5 oz)
Water
22.6 g per serving
75.3 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Olives, pickled, canned or bottled, green (FDC ID 169096), accessed September 23, 2026.

A typical 30 g (1 oz) serving provides about 44 kcal, 0.3 g of protein, and 1 g of fiber.

The typical serving (30 g (1 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The DLE, the Spanish-language dictionary, defines aceituna as the fruit of the olive tree and gives oliva as a synonym. In Spain, the quality standard for table olives (Royal Decree 679/2016) calls green olives those picked before veraison, the period when their color turns from green to black, and among its processing methods describes an alkaline treatment that removes their bitterness before they go into brine, and processing directly in brine, a solution of salt in water. This page covers canned or bottled green olives according to USDA, with 145 kcal, 15.3 g of fat, 3.3 g of fiber and 1,560 mg of sodium per 100 g.

A 30 g (1.1 oz) serving, about 11 olives using the 2.7 g per olive USDA measures them by, provides about 44 kcal, 4.6 g of fat and 468 mg of sodium, and almost no protein. The 2025 nutrition advisory on GLP-1 therapy suggests avoiding fatty foods in the first few days of treatment and eating protein-rich foods first, so they fit better inside a dish with protein, such as the tuna salad with egg and corn, than as a snack before a meal. Because of the salt, a few are enough for flavor.

What the evidence says

According to USDA, they have 1,560 mg of sodium per 100 g, equivalent to 3.9 g of salt, so a 30 g serving provides 468 mg, almost a quarter of the 2,000 mg a day that WHO recommends not exceeding. With USDA's figures, 86% of their fatty acids are unsaturated and supply 78% of their energy, so they meet the "high unsaturated fat" conditions (at least 70% of the fatty acids and more than 20% of the energy) the EU requires for the authorized claim "Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels [MUFA and PUFA are unsaturated fats]", conditions that look at fat, not salt (Regulations (EC) No 1924/2006 and (EU) No 432/2012). Their 3.81 mg of vitamin E per 100 g exceed the 3.6 mg for "high vitamin E", although 30 g provide 1.1 mg, about 10% of the 12 mg reference value (Regulations (EC) No 1924/2006 and (EU) No 1169/2011).

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.

Frequently asked questions about green olives

How many grams of protein are in a 30 g (1 oz) serving of green olives?

100 g (3.5 oz) of green olives has 1 g of protein. A typical 30 g (1 oz) serving has about 0.3 g of protein. That is 0.7 g of protein per 100 kcal.

How many kcal are in a 30 g (1 oz) serving of green olives?

100 g (3.5 oz) of green olives has 145 kcal. A typical 30 g (1 oz) serving has about 44 kcal. That is a low energy density.

How much fiber is in a 30 g (1 oz) serving of green olives?

100 g (3.5 oz) of green olives has 3.3 g of fiber. A typical 30 g (1 oz) serving has about 1 g of fiber. They carry our “High in fiber” tag.

Do green olives keep you full?

Yes, fairly filling for the calories they provide: our estimated satiety score is 4 out of 5. Calculation: 1 (base) + 1 (low energy density: 145 kcal/100 g) + 0 (protein: 0.7 g/100 kcal) + 1 (fiber: 2.3 g/100 kcal) + 1 (solid food with 75.3 g of water) = 4. It is an estimate based on its composition, not a measurement in people.

How do green olives fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?

Based on our tags, this is what matters about green olives on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of green olives?

We use 30 g (1 oz) as a typical serving. That amount provides about 44 kcal, 0.3 g of protein, and 1 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Olives, pickled, canned or bottled, green (FDC ID 169096).accessed .
  2. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "aceituna" (in Spanish).accessed .
  3. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "oliva" (in Spanish).accessed .
  4. RegulatorBoletín Oficial del Estado (Spain).Real Decreto 679/2016, de 16 de diciembre, por el que se establece la norma de calidad de las aceitunas de mesa (Spain's quality standard for table olives, Articles 3, 4 and 5).accessed .
  5. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  6. InstitutionWorld Health Organization.Sodium reduction.accessed .
  7. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex I, definition of salt, and Annex XIII, nutrient reference values).accessed .
  8. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  9. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .