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Black Olive Paste Calories
Rich in vitamin E, healthy fats, Mediterranean cuisine
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Black Olive Paste (15 g) has 41 calories. That works out to 270 calories per 100 g. It contains 0.9 g of carbs, 0.2 g of protein, 3.9 g of fat and 0.7 g of fiber. Its 210 mg of Sodium covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Black Olive Paste?
Black Olive Paste is a Mediterranean spread made by crushing pitted black olives, often with olive oil and sometimes herbs or seasonings. It has a deep, salty, fruity flavour and a thick texture that may retain small pieces of olive.
In Mediterranean cooking, it is served on bread or toast, alongside cheese and vegetables, or as part of a mezze spread; it also works as a sandwich filling or a savoury accent in dressings. Its nutrition is largely shaped by the olives’ fats, so a little goes a long way. Pair it with fresh tomatoes or cucumber, or spread it thinly for a lighter bite.
Black Olive Paste Nutrition Facts
Selected: 100 g
270
KCAL / 100G
Carbs
6g
· 2% DV
Protein
1.6g
· 3% DV
Fat
26g
· 33% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 2% · Fat 89%
Black Olive Paste Vitamins & Minerals
Vitamins
Vitamin E
3.1mg · 21% DV
Biotin
1.5µg · 5% DV
B2
0.05mg · 4% DV
B5
0.2mg · 4% DV
Minerals
Sodium
1400mg · 61% DV
Iron
3mg · 17% DV
Calcium
60mg · 6% DV
Magnesium
20mg · 5% DV
How Nutritious Is Black Olive Paste?
Nutrient density
Medium
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.
Black Olive Paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Olive Paste
To burn the 270 calories in 100 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.
Is Black Olive Paste 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 Paste Contain Allergens?
No known major allergens
Which Diets Is Black Olive Paste 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 Paste Fat Profile
SATURATED
3.2g
MONOUNSATURATED
18g
POLYUNSATURATED
2g
Omega 6:3 ratio 10.9:1
Above the ideal 4:1 (10.9:1).
Compare Black Olive Paste
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Frequently Asked Questions About Black Olive Paste
What is black olive paste made of?
Black olive paste is made from pitted black olives blended or ground into a spread. Recipes may also include olive oil, garlic, herbs, or lemon, while commercial versions can have different ingredients and salt levels.
How do you use black olive paste in cooking?
Black olive paste works as a savory ingredient in pasta, sauces, sandwiches, and roasted vegetables. Stir it into a dish near the end of cooking so its olive flavor remains distinct, and taste before adding salt because the paste may already be salty.
How do you make black olive paste at home?
Blend pitted black olives with a little olive oil until they reach the texture you like. Add garlic, lemon juice, or herbs if desired, but taste before adding salt. Pulse briefly for a coarse spread or blend longer for a smoother paste.
Is black olive paste the same as tapenade?
Not necessarily. Tapenade is a Provençal olive spread that traditionally includes capers, and some versions contain anchovies. Black olive paste may be made mainly from olives and oil, so its ingredients and flavor can be simpler.
How long does black olive paste last after opening?
Keep opened black olive paste refrigerated in a tightly closed container and use a clean utensil each time. Follow the product’s storage directions rather than relying on a fixed shelf life; discard it if you see mold or notice an unusual smell or appearance.
Can you freeze black olive paste?
Yes, black olive paste can be frozen in a sealed container or small portions. Its texture may become watery or separate after thawing, so defrost it in the refrigerator and stir it well before serving or adding it to a dish.
Which olives are best for black olive paste?
Fully ripe black olives with a flavor you enjoy make good black olive paste. Choose pitted olives or remove the pits yourself, and taste them first: olives packed in brine can make the finished paste salty without any extra seasoning.
Why does black olive paste taste bitter?
A mild bitterness in black olive paste can come from the olive variety, ripeness, or processing. If the bitterness is strong and comes with an off smell, mold, or an unusual appearance, discard the paste rather than tasting more.
Can you eat black olive paste straight from the jar?
Yes, commercially prepared black olive paste is generally ready to eat straight from the jar. Use a clean spoon, keep the jar refrigerated after opening, and follow its label directions; homemade paste should be handled and stored cleanly too.
Is black olive paste good for you?
Black olive paste provides olive-derived unsaturated fats and vitamin E, but it can also be salty. It can fit into a varied diet as a flavorful spread or cooking ingredient; people who need to limit sodium should pay particular attention to portion size.
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Nutrition data compiled from USDA FoodData Central and scientific sources.