Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Olives are low in oxalate at 1 mg per serving. They're rich in healthy monounsaturated fats (the same type as olive oil) and add intense flavor in small quantities. The brine they're stored in adds significant sodium — rinse them before eating to reduce sodium by about 30%. Green olives tend to be slightly lower in sodium than black olives. As part of a Mediterranean-style diet, olives are a kidney-stone-safe flavor booster. Just account for the sodium.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 5 olives | 15 g | 1 mg | Safe |
| 2 x 5 olives | 30 g | 2 mg | Safe |
| ½ x 5 olives | 7 g | 0.5 mg | Safe |
🏷️ Tags
🟢 See all Fruits rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Olives if I have kidney stones?
Yep, you're good. Olives clocks in at 1 mg oxalate per 5 olives — way under the 25 mg cutoff. Eat it without the stress. Measured by Harvard, not guessed.
What's the oxalate content of Olives?
Here are the numbers: 1 mg oxalate in one 5 olives of Olives (15g). Per 100 grams, that's 0 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Olives a high-oxalate food?
Nope. Olives is a low-oxalate food — just 1 mg per 5 olives. Well under the 25 mg cutoff. You're in the clear with this one.
What are the best low-oxalate alternatives to Olives?
Plenty of options. Scroll down to Related Foods — every 🟢 green item there is a lower-oxalate alternative to Olives. Same food group, way less oxalate.
How reliable is the data for Olives?
Oxalate: very reliable (Harvard 2024 lab measurement). Other nutrients: still being matched to USDA data. The oxalate figure is what matters for a kidney stone decision, and that one's solid.