Olives vs Avocado: Calories and Nutrition Compared (2026)
Olives and avocado are both nutritious, but they differ significantly in calories and macronutrients.
Avocado has higher protein at 2 g compared to olives' 0.8 g. Olives are lower in calories at 116, while avocado has 160 calories.
This comparison highlights the nutritional profiles of olives and avocado. Both foods offer unique health benefits and vary in calorie and macronutrient content.
What Is the Difference Between Olives and Avocado?
Olives are small fruits that grow on olive trees, commonly used in cooking and as snacks. They are known for their high fat content, primarily healthy monounsaturated fats. Avocado is a creamy fruit that is rich in healthy fats and often used in salads and spreads. It is recognized for its nutrient density and versatility in dishes.
Olives vs Avocado: Nutrition Side by Side
Below is a side-by-side comparison of olives and avocado based on their nutritional content.
| Nutrient (per 100 g) | Olives (ripe, canned) | Avocado (raw) |
|---|---|---|
| Calories | 116 kcal | 160 kcal |
| Protein | 0.8 g | 2 g |
| Carbs | 6.0 g | 8.5 g |
| Sugar | 0 g | 0.7 g |
| Fat | 10.9 g | 14.7 g |
| Fiber | 1.6 g | 6.7 g |
| Sodium | 735 mg | 7 mg |
Which Is Better, Olives or Avocado?
For weight loss: Olives are lower in calories with 116 calories compared to avocado's 160 calories, making them a better option for weight loss.
For muscle and protein: Avocado provides more protein at 2 g, while olives contain only 0.8 g, making avocado a better choice for muscle gain.
For low-carb or low-sugar: Olives have 6.0 g of carbs and 0 g of sugar, while avocado has 8.5 g of carbs and 0.7 g of sugar, making olives a lower carb option.
How to Track Olives and Avocado Accurately
It's easy to misjudge portion sizes and macronutrient content, especially with calorie-dense foods like olives and avocado. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use only and should not be considered medical advice. Always consult a professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
Avocado has 2 g of protein, while olives have 0.8 g of protein.
Which has fewer calories?
Olives have fewer calories at 116, compared to avocado's 160 calories.
What is the fat content in olives?
Olives contain 10.9 g of fat per 100 g.
What is the fiber content in avocado?
Avocado contains 6.7 g of fiber per 100 g.
How much sodium is in olives?
Olives have 735 mg of sodium per 100 g.
What is the sugar content in avocado?
Avocado has 0.7 g of sugar per 100 g.
Key Takeaways
- Olives contain 116 calories per 100 g.
- Avocado contains 160 calories per 100 g.
- Olives have 0.8 g of protein per 100 g.
- Avocado has 2 g of protein per 100 g.
- Olives contain 10.9 g of fat per 100 g.
- Avocado contains 14.7 g of fat per 100 g.
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