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Black Olive (Pitted) Calories
Salty, healthy fats, Mediterranean cuisine
CALORIES
GI
POTASSIUM
FIBER
Black Olive (Pitted) Nutrition Facts
Selected: 100 g
115
KCAL / 100G
Carbs
6.3g
· 20%
Protein
0.8g
· 3%
Fat
10.7g
· 77%
Fiber
3.2g
Black Olive (Pitted) Vitamins & Minerals
Vitamins
Vitamin E
1.7mg · 11% DV
B5
0.3mg · 6% DV
Vitamin A
20µg · 2% DV
B1
0.02mg · 2% DV
Minerals
Sodium
735mg · 32% DV
Iron
3mg · 17% DV
Calcium
88mg · 9% DV
Magnesium
11mg · 3% DV
Black Olive (Pitted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black Olive (Pitted) Processed?
NOVA 2
Minimally 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 (Pitted) Contain Allergens?
No known major allergens
Which Diets Is Black Olive (Pitted) 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 (Pitted) Fat Profile
SATURATED
2.3g
MONOUNSATURATED
7.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10.9:1
Above the ideal 4:1 (10.9:1).
Foods Similar to Black Olive (Pitted)
Black Olive (Pitted) — Frequently Asked Questions
How should pitted black olives be stored after opening?
Once opened, keep them refrigerated in a clean container, ideally covered by their brine or oil. They usually keep best for a few weeks, but discard them if the smell, texture, or flavor changes noticeably.
Can pitted black olives be frozen?
Yes, but freezing often softens their texture after thawing. They are usually better used in cooked dishes like pasta, pizza, or stews afterward rather than in fresh salads.
How can you make black olives taste less salty?
Rinsing them or soaking them briefly in water can reduce surface saltiness. Don’t soak them too long, or they may lose too much flavor and become bland.
What foods pair well with pitted black olives?
They pair especially well with cheese, eggs, tomatoes, cucumber, leafy salads, legumes, and whole grains. Their salty, savory flavor can make simple meals taste more satisfying without needing many extra ingredients.
Are black olives a good pre-workout food?
On their own, they are not an ideal pre-workout choice because they are mostly valued for fat and flavor rather than quick energy. If eaten before exercise, they work better as part of a snack with carbohydrate-rich foods.
Does cooking black olives reduce their nutritional value?
Brief cooking does not erase their basic nutritional value, but long exposure to high heat can dull their flavor and soften their texture. In many recipes, adding them near the end gives the best result.
How do black olives compare with green olives in everyday use?
Black olives usually have a milder, riper taste, while green olives tend to taste firmer and sharper. The better choice depends more on the dish and your taste preference than on a simple “healthier” label.
Is it true that olives should be avoided at night?
No, there is no general rule that black olives are harmful at night. What matters more is your overall meal size, salt intake, and whether salty foods make you feel thirsty or uncomfortable before bed.
Can pitted black olives help with constipation?
Because they contain fiber, they can contribute to overall fiber intake, but they are not a stand-alone remedy. Hydration and total daily fiber from multiple foods matter more.
Who should be cautious with pitted black olives?
People who need to limit sodium should watch portion size and check how the olives are packed. Those sensitive to additives in processed packaged foods should also read the ingredient list carefully.
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Nutrition data compiled from USDA FoodData Central and scientific sources.