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Black Long Olives Calories
Brined black olives rich in monounsaturated fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Black Long Olives (25 g) has 29 calories. That works out to 116 calories per 100 g. It contains 1.5 g of carbs, 0.2 g of protein, 2.7 g of fat and 0.4 g of fiber. Its 1.6 mg of Iron covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Black Long Olives Nutrition Facts
Selected: 5 piece (medium) · 25 g
29
KCAL / 25G
Carbs
1.5g
· 1% DV
Protein
0.2g
· 0% DV
Fat
2.7g
· 3% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 3% · Fat 78%
Black Long Olives nutrition facts table · 5 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.57 g | 3% |
| Trans fat | 0 g | |
| Sodium | 184 mg | 8% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 0.2 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 5 Pieces of Black Long Olives?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 25 g | 29 kcal |
| 1 tablespoon (chopped) | 10 g | 12 kcal |
| 3 piece (small) | 15 g | 17 kcal |
| 1 ounce (medium) | 28 g | 32 kcal |
| 1 serving (medium) | 30 g | 35 kcal |
| 0.25 cup (chopped) | 35 g | 41 kcal |
| 10 piece (large) | 50 g | 58 kcal |
| ½ cup (chopped) | 70 g | 81 kcal |
| 100 g | 100 g | 116 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Black Long Olives
How are black long olives made?
Black long olives are made from ripe olives that are cured to reduce their natural bitterness, often in brine. Curing methods vary, and the process affects how salty, soft, or wrinkled the finished olives are.
What is the difference between black long olives and green olives?
Black long olives are harvested or cured when riper, while green olives are picked earlier. The difference affects their colour, flavour, and texture: black olives are often milder and softer, though the curing method also matters.
How should you store black long olives after opening?
Keep opened black long olives refrigerated in a clean, covered container, submerged in their brine. Use a clean utensil to serve them and make sure the remaining olives stay covered to help preserve their quality.
Can you rinse black long olives to remove salt?
Yes. A quick rinse under cold water removes some of the salty brine on the surface. For a bigger reduction, soak the olives briefly in water, but avoid soaking them too long or their flavour may become bland.
Can you eat the pits in black long olives?
No, remove the pits rather than swallowing them. The hard pits can be a choking hazard, especially for young children, so check that each black long olive is pitted before serving it to a child.
Are black long olives healthy?
Black long olives contain monounsaturated fat and can fit into a balanced eating pattern. Because they are brined, they can also be salty; people who need to limit sodium should account for the brine when choosing a serving.
Can black long olives be used in cooking?
Yes, black long olives work well in cooked dishes as well as cold ones. Remove the pits and add them to pasta, bread, or vegetable dishes; taste before adding extra salt because the olives can season the dish.
Can you freeze black long olives?
Yes, but freezing may soften their texture after thawing. Pit them first and freeze them in small portions; thawed black long olives are usually better in cooked dishes than served on their own.
Why are some black long olives wrinkled?
Wrinkles can form as olives lose moisture during curing, so they do not automatically mean the olives have spoiled. The exact texture depends on the variety and curing method; discard olives if they smell off or show mould.
How do you serve black long olives as an appetizer?
Serve black long olives on their own or dress them with olive oil, herbs, and citrus. If you pair them with salty cheeses or cured meats, rinsing the olives first can keep the overall platter from tasting overly salty.
Black Long Olives Vitamins & Minerals
Vitamins
Vitamin E
0.41mg · 3% DV
Vitamin A
5µg · 1% DV
Vitamin K
0.35µg · 0% DV
Vitamin C
0.23mg · 0% DV
Minerals
Iron
1.57mg · 9% DV
Sodium
184mg · 8% DV
Copper
0.06mg · 7% DV
Calcium
22mg · 2% DV
Potassium ⭐
2mg · 0% DV
Black Long Olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Long Olives
To burn the 29 calories in 5 piece (medium) (25 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Black Long Olives?
Black long olives are ripe olives with an elongated shape, cured in brine. Their savoury, slightly bitter flavour and firm, meaty texture make them a familiar part of Mediterranean-style meals. Serve them with bread, cheese and fresh vegetables, or add them to salads, mezze plates and cooked dishes.
They are rich in monounsaturated fat and provide some fibre; the nutrition table lists 116 calories per 100 g. Their briny taste can be quite pronounced, so rinse and drain them first if you prefer a milder flavour. A small serving alongside vegetables and bread makes an easy addition to breakfast or a light meal.
How Nutritious Is Black Long Olives?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Black Long Olives Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black Long Olives Contain Allergens?
No known major allergens
Which Diets Is Black Long Olives Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black Long Olives Fat Profile
SATURATED
0.57g
MONOUNSATURATED
1.93g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.