Avocado vs Olives: Calories & Nutrition Showdown



Avocado - calories, kcal, weight, nutrition
Avocado - calories, kcal, weight, nutrition

Avocado vs Green olive
Nutrition Facts

Avocado
Serving size:
  change
one avocado (220g)tablespoon (9g)teaspoon (3g)cup (150g)half cup (75g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 10

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Green Olive
Serving size:
  change
one green olive (4g)handful (50g)cup (134g)half cup (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Avocado vs Green Olive 100g Compare


per 100gAvocadoOlives
Calories160 125
Carbohydrates8.53 g4.1 g
Fat14.66 g12.7 g
Saturated fat1.8 g1.78 g
Dietary fiber6.7 g2.4 g
Protein2 g1.4 g
Calcium12 mg61 mg
Iron0.55 mg1.6 mg
Magnessium29 mg22 mg
Phosphorus52 mg17 mg
Potassium485 mg55 mg
Sodium7 mg2400 mg
Zink0.64 mg0.22 mg
Vitaminium A146 µg30 µg
Vitaminium B3 (Niacin)1.738 mg0.1 mg
Vitaminium B60.257 mg0.02 mg
Vitaminium E2.07 mg1.99 mg
Beta karoten62 mg180 mg

When it comes to the world of nutritious fruits, avocados and olives stand out for their unique flavors and health benefits. Both have been celebrated for centuries, not just for their culinary versatility but also for their role in healthy diets across the globe. But beyond their green hue and popularity in diets from the Mediterranean to the Americas, how do these two powerhouse fruits compare? Let’s dive into some intriguing facts and nutritional insights to see how avocados and olives stack up against each other.

A Peek into the World of Avocados and Olives

Avocados, often mistaken for vegetables, are actually fruits that originated in south-central Mexico around 10,000 years ago. They are known for their creamy texture and rich, nutty flavor, making them a favorite ingredient in guacamole, salads, and even smoothies. On the other hand, olives have been a staple in Mediterranean cuisine for thousands of years, revered not just for their distinct, often salty flavor but also for the oil extracted from them, which is a cornerstone of one of the healthiest diets in the world.

Nutritional Face-Off

When it comes to nutrition, both avocados and olives offer a wealth of benefits, but they also have their differences. A 100-gram serving of avocado packs about 160 calories, 14.66 grams of fat, and 6.7 grams of fiber, making it a high-energy, heart-healthy option. Avocados are also rich in vitamins and minerals, including potassium, vitamin K, and folate, not to mention their low glycemic index (GI) of 10, which makes them a great choice for maintaining stable blood sugar levels.

Olives, on the other hand, come in at about 125 calories for a 100-gram serving, with 12.7 grams of fat and 2.4 grams of fiber. While they may offer less fiber than avocados, olives are packed with vitamin E, iron, and calcium. However, it's worth noting that olives are also high in sodium due to the brining process they undergo, which can be a consideration for those monitoring their salt intake.

Health Benefits Galore

Beyond their basic nutritional content, both avocados and olives bring a host of health benefits to the table. Avocados are renowned for their heart-healthy monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. They also contain antioxidants that support eye health and can improve digestion thanks to their high fiber content.

Olives, meanwhile, are celebrated for their anti-inflammatory and antioxidant properties, largely due to compounds like oleuropein and hydroxytyrosol. The healthy fats in olives are beneficial for heart health, and the fruit is also believed to have cancer-fighting properties.

So, Which Is Better?

Choosing between avocados and olives isn’t a matter of which is better, but rather which is better for your specific dietary needs and preferences. If you’re looking for a fruit that supports heart health and can help manage hunger with its high fiber content, avocados might be the way to go. On the other hand, if you’re after a low-calorie snack that packs a punch in terms of antioxidants and can add a burst of flavor to your dishes, olives could be your ideal choice.

Ultimately, both avocados and olives offer unique flavors and health benefits that can complement a balanced diet. Whether you’re spreading avocado on your morning toast or sprinkling olives over your evening salad, incorporating these nutritious fruits into your diet is a tasty way to boost your overall health.

Avocado 100g

160kcal

Calories source

  • 20% CARBS.
  • 5% PROTEIN
  • 76% FAT

Olives 100g

125kcal

Calories source

  • 12% CARBS
  • 4% PROTEIN
  • 84% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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