Food Nutrient Profile - Canned Small Ripe Olives

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Nutrients in 100 grams of Canned Small Ripe Olives

Canned Small Ripe Olives (Olea europaea).

Macros Ratio

Protein Fat Carbs
3%
78%
19%
100 g ▼

Macro Nutrients

Canned Small Ripe Olives
Energy116 kcal
4%
Canned Small Ripe Olives provide 116kcal of Energy per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat11 g
11.2%
Canned Small Ripe Olives provide 11g of Fat per 100 grams, meeting 11.2% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat2.28 g
7.12%
Canned Small Ripe Olives provide 2.28g of Saturated Fat per 100 grams, meeting 7.12% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30 g
0%
Canned Small Ripe Olives provide 0g of Omega 3 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.63 g
3.7%
Canned Small Ripe Olives provide 0.63g of Omega 6 per 100 grams, meeting 3.7% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Canned Small Ripe Olives provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate6.04 g
4.65%
Canned Small Ripe Olives provide 6.04g of Carbohydrate per 100 grams, meeting 4.65% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0 g
0%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Canned Small Ripe Olives provide 0g of Sugars per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber1.6 g
4.2%
Canned Small Ripe Olives provide 1.6g of Fiber per 100 grams, meeting 4.2% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein0.84 g
1.5%
Canned Small Ripe Olives provide 0.84g of Protein per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Canned Small Ripe Olives
Vitamin A17 μg
1.9%
RAE, retinol activity equivalents
Canned Small Ripe Olives provide 17μg of Vitamin A per 100 grams, meeting 1.9% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.003 mg
0.25%
Thiamine
Canned Small Ripe Olives provide 0.003mg of Vitamin B1 per 100 grams, meeting 0.25% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20 mg
0%
Riboflavin
Canned Small Ripe Olives provide 0mg of Vitamin B2 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.037 mg
0.23%
Niacin, nicotinic acid, niacinamide
Canned Small Ripe Olives provide 0.037mg of Vitamin B3 per 100 grams, meeting 0.23% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.015 mg
0.3%
Pantothenic acid
Canned Small Ripe Olives provide 0.015mg of Vitamin B5 per 100 grams, meeting 0.3% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.009 mg
0.69%
Pyridoxine
Canned Small Ripe Olives provide 0.009mg of Vitamin B6 per 100 grams, meeting 0.69% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B90 μg
0%
Folates and Folic Acid
Canned Small Ripe Olives provide 0μg of Vitamin B9 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Canned Small Ripe Olives provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0.9 mg
1%
Ascorbic acid
Canned Small Ripe Olives provide 0.9mg of Vitamin C per 100 grams, meeting 1% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Canned Small Ripe Olives provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E1.65 mg
11%
Tocopherols and Tocotrienols
Canned Small Ripe Olives provide 1.65mg of Vitamin E per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K1.4 μg
1.17%
Phytomenadione or phylloquinone
Canned Small Ripe Olives provide 1.4μg of Vitamin K per 100 grams, meeting 1.17% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Canned Small Ripe Olives
Calcium88 mg
8.8%
Canned Small Ripe Olives provide 88mg of Calcium per 100 grams, meeting 8.8% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.25 mg
28%
Canned Small Ripe Olives provide 0.25mg of Copper per 100 grams, meeting 28% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron6.3 mg
78.5%
Canned Small Ripe Olives provide 6.3mg of Iron per 100 grams, meeting 78.5% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium4 mg
0.95%
Canned Small Ripe Olives provide 4mg of Magnesium per 100 grams, meeting 0.95% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.02 mg
0.87%
Canned Small Ripe Olives provide 0.02mg of Manganese per 100 grams, meeting 0.87% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus3 mg
0.43%
Canned Small Ripe Olives provide 3mg of Phosphorus per 100 grams, meeting 0.43% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium8 mg
0.24%
Canned Small Ripe Olives provide 8mg of Potassium per 100 grams, meeting 0.24% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.9 μg
1.64%
Canned Small Ripe Olives provide 0.9μg of Selenium per 100 grams, meeting 1.64% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium735 mg
49%
Canned Small Ripe Olives provide 735mg of Sodium per 100 grams, meeting 49% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.22 mg
2%
Canned Small Ripe Olives provide 0.22mg of Zinc per 100 grams, meeting 2% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water80 g
2.16%
Canned Small Ripe Olives provide 80g of Water per 100 grams, meeting 2.16% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutritional Benefits of Canned Small Ripe Olives | 100g

Discover the nutritional data of canned small ripe olives, including macro and micronutrients in a 100g serving. Find out the health benefits and nutritional value of small ripe olives.

When you enjoy 100 grams of canned small ripe olives, you're getting a notable amount of Vitamin E, which is great for your skin and immune system. However, these olives contain only trace amounts of Vitamin A, Vitamin C, and Vitamin K. Unfortunately, they don't provide any of the B vitamins (B1, B2, B3, B5, B6, B9, and B12) or Vitamin D.

Canned small ripe olives are a mineral powerhouse! In 100 grams, you'll find an excellent source of Copper, Iron, and Sodium. These minerals are essential for various bodily functions, including maintaining healthy blood and nerve cells. Additionally, these olives offer a good amount of Calcium, which is vital for strong bones and teeth. While they contain trace amounts of Magnesium, Manganese, Selenium, and Zinc, they lack Phosphorus and Potassium.

When it comes to macronutrients, 100 grams of canned small ripe olives provide a good amount of Fat and Saturated Fat, which can help keep you feeling full and satisfied. They also contain some Omega-6 fatty acids, Carbohydrates, and Fiber, contributing to your overall energy and digestive health. Although they have trace amounts of Protein, they do not contain Omega-3 fatty acids or Sugars.

In summary, while canned small ripe olives are not a complete source of all vitamins and minerals, they do offer significant amounts of certain nutrients, making them a valuable addition to a balanced, whole-food, plant-based diet. Enjoy them in moderation as part of your healthy eating plan!

Frequently Asked Questions about Canned Small Ripe Olives

What are the health benefits of Canned Small Ripe Olives?

Canned small ripe olives are a good source of healthy monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease. They also contain antioxidants that help protect cells from damage and inflammation. Additionally, olives are a good source of vitamin E, iron, and fiber, which are important for overall health and digestion. Just be mindful of the sodium content in canned olives and opt for low-sodium varieties when possible.

Are there any potential risks or side effects of consuming Canned Small Ripe Olives?

Canned small ripe olives are generally safe to consume, but it's important to be mindful of their high sodium content due to the brining process. Excessive sodium intake can contribute to high blood pressure and other health issues. Additionally, some canned olives may contain additives or preservatives that could be a concern for some individuals. Opt for low-sodium or no-salt-added varieties when possible, and enjoy olives in moderation as part of a balanced diet.

Can I lose weight by eating more Canned Small Ripe Olives?

While canned small ripe olives can be a healthy addition to your diet due to their healthy fats and antioxidants, they are also high in calories. To lose weight, it's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins in addition to olives. Portion control and overall calorie intake are key factors in weight loss, so be mindful of how many olives you are consuming to support your weight loss goals.

Can I gain more muscles by eating more Canned Small Ripe Olives if I train consistently?

Canned small ripe olives can be a good source of healthy fats, but they are not a significant source of protein, which is essential for muscle growth. To gain more muscle, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, seitan, nuts, and seeds, along with a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based fats. Additionally, consistent training that includes strength training exercises is crucial for building muscle mass.

Can I eat Canned Small Ripe Olives if I have diabetes?

Yes, you can eat canned small ripe olives if you have diabetes. Olives are low in carbohydrates and have a low glycemic index, which means they have a minimal impact on blood sugar levels. However, it's important to monitor portion sizes as olives can be high in sodium. Opt for unsalted or low-sodium varieties when possible.

Can I consume Canned Small Ripe Olives if I am on a Keto diet?

Yes, you can consume canned small ripe olives on a Keto diet as they are low in carbs and high in healthy fats. However, be mindful of the portion size as olives can be calorie-dense.

Can I eat Canned Small Ripe Olives if I am on a low fat diet?

Yes, you can eat canned small ripe olives on a low-fat diet. Olives are a good source of healthy fats, particularly monounsaturated fats, which can be beneficial for heart health. However, it's important to consume them in moderation due to their calorie content. Be mindful of portion sizes to fit them into your low-fat diet plan.

What is the environmental impact of producing Canned Small Ripe Olives?

The environmental impact of producing canned small ripe olives is relatively low compared to other food products. Olives are a drought-resistant crop that requires minimal water compared to other fruits and vegetables. However, the transportation of olives to processing facilities and the energy used in canning and packaging can contribute to carbon emissions. Opting for olives produced locally or in a more sustainable manner can help reduce the environmental impact of this food product.




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