8 piece (medium) of Black olive, low oil (32 g) has 46 calories. That works out to 145 calories per 100 g. It contains 1.9 g of carbs, 0.3 g of protein, 4.5 g of fat and 1 g of fiber. Its 304 mg of Sodium covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Black olive, low oil Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

· 2% DV

Protein

· 2% DV

Fat

14g

· 18% DV

Fiber

3.2g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 16% · Protein 3% · Fat 81%

Black olive, low oil Vitamins & Minerals

Vitamins

Vitamin E

1.6mg · 11% DV

Vitamin A

20µg · 2% DV

0.02mg · 2% DV

0.3mg · 2% DV

Minerals

Sodium

950mg · 41% DV

Iron

3mg · 17% DV

Calcium

88mg · 9% DV

Selenium

0.9µg · 2% DV

How Nutritious Is Black olive, low oil?

Nutrient density

Medium

48/ 100

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

43/ 100

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.

Black olive, low oil Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Black olive, low oil

To burn the 145 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Black olive, low oil 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 olive, low oil Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Black olive, low oil 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

✓ Suitable

Low FODMAP

— Not suitable

Black olive, low oil Fat Profile

SATURATED

1.9g

MONOUNSATURATED

10.1g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 40:1

Above the ideal 4:1 (40:1).

Compare Black olive, low oil

🫒vs🧴

Black olive, low oil vs Hawthorn Vinegar127 kcal more per 100 g

→🫒vs🌯

Black olive, low oil vs Tantuni65 kcal fewer per 100 g

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Black olive, low oil vs Chicken Wrap50 kcal fewer per 100 g

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Black olive, low oil vs Protein Bar205 kcal fewer per 100 g

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Foods Similar to Black olive, low oil

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Black olive, low oil

How many calories are in low-oil black olives?

Low-oil black olives provide 145 calories per 100 grams. Per 100 grams, they also contain 1 g protein, 6 g carbs, 14 g fat, and 3.2 g fiber.

Are low-oil black olives suitable for keto and low-glycemic diets?

Yes. Based on the provided diet compatibility, they are suitable for keto, and their glycemic index is 15, which is low.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 20, 2026