Vegetable

How much fiber is in olives?

Olives have 1.1 g of fiber per 10 olives (33 g). That is 4% of the daily value and a low amount for an vegetable.

1.1g

per 10 olives

3.3g

per 100 g

daily value

#51of 60

vegetables

Soluble vs insoluble

Soluble 0.2g 18% Insoluble 0.9g 82%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About olives and fiber

Ten olives give about 1.1 grams of fiber, which is modest, but they are low FODMAP and a reasonable addition to salads and snacks. Green and black olives are similar.

Counts toward plant diversityLow FODMAP at this serving

How olives compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Nori (Dried Seaweed)	5 sheets	1.3 g	10 g	5%
Raw Spinach	2 cups	1.3 g	2.2 g	5%
Kimchi	1/2 cup	1.2 g	1.6 g	4%
Olives	10 olives	1.1 g	3.3 g	4%
Cucumber	1/2 medium	0.9 g	0.6 g	3%
Radishes	1/2 cup sliced	0.9 g	1.6 g	3%
Mushrooms	1 cup sliced	0.7 g	1 g	3%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

23×

servings of olives to reach 25 g, the adequate intake for adult women

35×

servings of olives to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for olives

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Olives, green, Manzanilla, stuffed with pimiento	4 g	–	–
Olives, ripe, canned (small-extra large)	1.6 g	–	–
Olives, ripe, canned (jumbo-super colossal)	2.5 g	–	–
Olives, black	1.6 g	–	–
Olives, green	3.3 g	–	–

Frequently asked questions

How much fiber is in olives?

10 olives of olives, about 33 grams, contains 1.1 grams of dietary fiber. That is 3.3 grams of fiber per 100 grams and 4% of the 28 gram daily value.

Are olives high in fiber?

Not especially. Olives have 1.1 g per serving, which ranks 51 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in olives soluble or insoluble?

About 18% of the fiber in olives is soluble (0.2 g) and 82% is insoluble (0.9 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of olives would reach a daily fiber goal?

It would take about 23 servings to reach 25 g (the adequate intake for adult women) and 35 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.