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Black olive salad Calories
Olive-based salad rich in healthy fats, low in carbs, and high in sodium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Black olive salad (80 g) has 116 calories. That works out to 145 calories per 100 g. It contains 4.6 g of carbs, 1 g of protein, 11.3 g of fat and 2.6 g of fiber. Its 1.7 mg of Vitamin E covers 11% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Black olive salad Nutrition Facts
Selected: 1 serving (medium) · 80 g
116
KCAL / 80G
Carbs
4.6g
· 2% DV
Protein
1g
· 2% DV
Fat
11.3g
· 14% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 3% · Fat 82%
Black olive salad nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 1.52 g | 8% |
| Trans fat | 0 g | |
| Sodium | 784 mg | 34% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 1 g | 2% |
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 1 Serving of Black olive salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 116 kcal |
| 1 tablespoon (small) | 15 g | 22 kcal |
| 2 tablespoon (medium) | 30 g | 44 kcal |
| 1 piece (small) | 40 g | 58 kcal |
| 1 piece (medium) | 60 g | 87 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (large) | 120 g | 174 kcal |
| 1 cup (chopped) | 140 g | 203 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Black olive salad
What is black olive salad?
Black olive salad is a dish of whole, sliced, or chopped black olives mixed with ingredients such as onion, herbs, and an acidic dressing. Recipes vary by region; it is commonly served as a side dish or appetizer rather than a leafy green salad.
How do you make black olive salad?
To make black olive salad, pit and chop the olives, then toss them with finely sliced onion, parsley, lemon juice, and olive oil. Taste before adding salt, since cured olives can already make the salad quite salty.
Which olives are best for black olive salad?
Choose plump, flavorful black olives that hold their shape when chopped. Kalamata olives are a popular option for a briny, fruity flavor, but other cured black olives work too; taste them first to judge how salty the finished salad will be.
Should black olive salad be made with pitted olives?
Pitted olives are more convenient for black olive salad and easier to chop and eat. If you start with olives that still have pits, remove them before mixing; warn guests if you leave any olives whole, since a pit can be easy to miss.
What goes well with black olive salad?
Black olive salad pairs well with grilled vegetables, fish, roasted meat, or crusty bread. It also works as part of a mezze spread, where its salty, tangy flavor contrasts with milder dips and fresh vegetables.
How can you make black olive salad less salty?
Rinse the olives briefly and drain them well before making black olive salad; if they are especially salty, soak them briefly in water. Add lemon, fresh herbs, or chopped vegetables for balance, and avoid adding extra salt until you have tasted it.
Is black olive salad the same as tapenade?
No. Black olive salad usually keeps the olives chopped or whole, while tapenade is an olive spread blended to a paste. Tapenade often includes capers and may include anchovies, whereas salad ingredients and texture vary.
How long does black olive salad last in the fridge?
Store black olive salad in a covered container in the refrigerator and eat it within a few days. Salads containing fresh onion or herbs can lose quality quickly, so refrigerate leftovers promptly and use a clean utensil when serving.
Can you add feta to black olive salad?
Yes, crumbled feta can be added to black olive salad for a creamy, tangy variation. Feta and cured olives are both salty, so taste the mixture before seasoning and consider adding cucumber or tomato for freshness.
Can people with high blood pressure eat black olive salad?
They can, but black olive salad may be high in sodium because olives are often cured in brine. A smaller serving and rinsed olives can reduce sodium; anyone following a prescribed salt limit should ask their clinician or dietitian how it fits.
Black olive salad Vitamins & Minerals
Vitamins
Vitamin E
1.68mg · 11% DV
B2
0.02mg · 2% DV
Vitamin A
16µg · 2% DV
B3
0.24mg · 2% DV
Minerals
Sodium
784mg · 34% DV
Iron
1.28mg · 7% DV
Copper
0.06mg · 7% DV
Calcium
42mg · 4% DV
Potassium ⭐
88mg · 3% DV
Black olive salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black olive salad
To burn the 116 calories in 1 serving (medium) (80 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 olive salad?
Black olive salad is a Mediterranean-style mixture of chopped or crushed black olives, often dressed with olive oil, lemon and herbs. Recipes vary by region and household; some include onion, tomato or spices, so the name can describe anything from a simple olive mixture to a more generously dressed salad.
It is commonly served as a meze or relish alongside bread, grilled foods and other small dishes, and works well as a topping for salads or sandwiches. Its olives and oil make it rich in fats and relatively low in carbohydrates, while the olives can also make it quite salty. For a lighter version, use less added oil and brighten the mixture with lemon and fresh herbs.
How Nutritious Is Black olive salad?
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.
Is Black olive salad 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 salad Contain Allergens?
No known major allergens
Which Diets Is Black olive salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black olive salad Fat Profile
SATURATED
1.52g
MONOUNSATURATED
8.32g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 16.7:1
Above the ideal 4:1 (16.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.