Olives
Low GI
GL 0 per piece (4 g) · GL 0.7 per 100 g
- Most of the fat is monounsaturated, mainly oleic acid: about 7.7 g of 10.9 g per 100 g
- Salty from the brine: about 735 mg of sodium per 100 g in black olives and about 1,550 mg in green olives
Olives has a glycemic index of 15 (Low). One piece (4 g) adds a glycemic load of 0.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #169094 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 0.2 per 100 g Another fruit rich in monounsaturated fat for salads and spreads, with about 7 mg of sodium per 100 g instead of about 735 mg.
Avocado - GL 0.8 per 100 g A juicy topping for salads, pizza and snack plates with about 27 kcal and almost no sodium per 100 g.
Cherry tomatoes - GL 2 per 100 g A classic antipasto next to olives, with about 47 kcal and 5 g of fibre per 100 g.
Artichoke
Forms of Olives
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Olives is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 small olive | 3 g | 0 |
| 1 large olive | 4 g | 0 |
| 1 jumbo olive | 8 g | 0.1 |
| 1 tbsp, sliced | 8 g | 0.1 |
| 10 large olives | 44 g | 0.3 |
Nutrition Facts (per 100g)
per 100g
| Calories | 116 kcal |
| Carbohydrates | 6.04 g |
| Sugars (Total) | 0 g |
| Natural | 0 g |
| Added | 0 g |
| Fiber | 1.6 g |
| Soluble | 0.5 g |
| Insoluble | 1.1 g |
| Protein | 0.84 g |
| Fat | 10.9 g |
| Saturated | 2.34 g |
| Unsaturated | 8.05 g |
| Sodium | 735 mg |
Processing Level
Why this score?
- Most of the fat is monounsaturated, mainly oleic acid: about 7.7 g of 10.9 g per 100 g
- Little carbohydrate and no sugar: glycemic load about 1
- A source of vitamin E: about 1.7 mg per 100 g
- Salty from the brine: about 735 mg of sodium per 100 g in black olives and about 1,550 mg in green olives
- Energy-dense for a fruit: about 116 kcal per 100 g, mostly from fat
Calculate the glycemic load of a meal with Olives
Allergens
No EU-14 allergen listed
Recipes with Olives
-
Mediterranean Kale Power Salad with Lemon-Herb Dressing 15 min · 11 ingredients · easy -
Low-Glycemic Mediterranean Fish en Papillote with Tomatoes and Olives 20 min · 8 ingredients · medium -
Herb-Crusted Grilled Salmon with Mediterranean Flavors 18 min · 9 ingredients · easy -
Moroccan-Spiced Chicken with Creamy Sweet Potato Mash 35 min · 11 ingredients · medium -
Low-Glycemic Olives with Cheese Cubes 2 min · 2 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Olives?
Olives has a glycemic index of 15 (Low). One piece (4 g) has a glycemic load of 0; per 100 g the glycemic load is 0.7.
Is Olives good for people with insulin resistance?
Olives has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Olives has the lowest glycemic load?
Among the forms of Olives in this database, Green olives has the lowest glycemic load (0.1 per 100 g).
Check Olives in the Logi app, with your portion.
