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Black Olive Spread Spinach Sandwich Calories
Source of fiber, healthy fats, and iron
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Black Olive Spread Spinach Sandwich (150 g) has 335 calories. That works out to 223 calories per 100 g. It contains 3.2 g of carbs, 6.3 g of protein, 9.7 g of fat and 1.3 g of fiber. Its 120 µg of Vitamin K covers 100% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Black Olive Spread Spinach Sandwich Nutrition Facts
Selected: 1 serving (medium) · 150 g
335
KCAL / 150G
Carbs
3.2g
· 1% DV
Protein
6.3g
· 13% DV
Fat
9.7g
· 12% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 20% · Fat 70%
Black Olive Spread Spinach Sandwich nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 335 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.73 g | 9% |
| Trans fat | 0 g | |
| Sodium | 780 mg | 34% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 6.3 g | 13% |
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 Spread Spinach Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 335 kcal |
| 1 slice (thick) | 55 g | 123 kcal |
| 1 piece (half) | 75 g | 167 kcal |
| 100 g | 100 g | 223 kcal |
| 1 serving (small) | 110 g | 245 kcal |
| 1 piece (whole) | 150 g | 335 kcal |
| 2 piece (half) | 150 g | 335 kcal |
| 1 serving (large) | 220 g | 491 kcal |
Calculated from 223 calories per 100 g.
Frequently Asked Questions About Black Olive Spread Spinach Sandwich
How do you make a Black Olive Spread Spinach Sandwich?
To make a Black Olive Spread Spinach Sandwich, spread black olive paste on bread, add washed and thoroughly dried spinach leaves, then close the sandwich. Add sliced cucumber or roasted peppers if you like, but avoid wet fillings that can soften the bread.
What goes in a Black Olive Spread Spinach Sandwich?
A Black Olive Spread Spinach Sandwich starts with bread, black olive spread, and spinach. Tomato, cucumber, or roasted red pepper are common additions; taste the spread before adding salt, since olive paste can already be quite salty.
Can you eat a Black Olive Spread Spinach Sandwich for breakfast?
Yes, a Black Olive Spread Spinach Sandwich works for breakfast. It is quick to assemble and pairs well with fresh vegetables or fruit; if you pack it to eat later, keep the spinach dry so the bread stays firm.
Should spinach be cooked for a Black Olive Spread Spinach Sandwich?
No, spinach is usually used raw in a Black Olive Spread Spinach Sandwich. Wash the leaves and dry them well before assembling; cooked spinach releases more moisture and can make the bread soggy.
What bread is best for a Black Olive Spread Spinach Sandwich?
A sturdy sliced loaf, ciabatta, or a sandwich roll works well for a Black Olive Spread Spinach Sandwich. Choose bread that can hold the soft spinach and spread without tearing, especially if you are adding juicy vegetables.
How do you keep a Black Olive Spread Spinach Sandwich from getting soggy?
To keep a Black Olive Spread Spinach Sandwich from getting soggy, dry the spinach thoroughly and limit watery fillings such as tomato. Assemble it shortly before eating, or pack the ingredients separately and put the sandwich together later.
Can you make a Black Olive Spread Spinach Sandwich ahead of time?
Yes, you can make a Black Olive Spread Spinach Sandwich ahead, but the spinach may soften the bread over time. For the best texture, refrigerate the filling and bread separately and assemble the sandwich shortly before serving.
Can you toast a Black Olive Spread Spinach Sandwich?
Yes, you can toast a Black Olive Spread Spinach Sandwich briefly in a sandwich press or skillet. The spinach will wilt as it heats, so keep the filling away from the edges to prevent the olive spread from squeezing out.
What goes well with a Black Olive Spread Spinach Sandwich?
Soup, a simple salad, or crunchy raw vegetables pair well with a Black Olive Spread Spinach Sandwich. Since the olive spread brings a salty, savory flavor, a mild side dish balances the meal better than another salty topping.
Is a Black Olive Spread Spinach Sandwich a healthy lunch?
A Black Olive Spread Spinach Sandwich can be a convenient vegetable-based lunch. To make it more filling, serve it with a source of protein such as bean salad, rather than relying on the sandwich alone.
Black Olive Spread Spinach Sandwich Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
B1
0.42mg · 35% DV
B3
4.65mg · 29% DV
Folate
112.5µg · 28% DV
Minerals
Manganese
1.11mg · 48% DV
Selenium
26µg · 47% DV
Sodium
780mg · 34% DV
Copper
0.3mg · 33% DV
Potassium ⭐
368mg · 11% DV
Black Olive Spread Spinach Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Olive Spread Spinach Sandwich
To burn the 335 calories in 1 serving (medium) (150 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 Spread Spinach Sandwich?
A Black Olive Spread Spinach Sandwich brings together bread, savoury black olive paste and spinach. It is a straightforward combination to assemble at home, and the amount of each filling can be adjusted to taste.
The olive paste gives the sandwich a salty, rich flavour, while spinach adds a mild, leafy freshness. It works as a light lunch, a packed meal or a quick bite, and pairs well with sliced tomato or cucumber. The olives contribute fats, while the spinach adds some fibre and iron. For a lighter sandwich, use a thin layer of olive paste and plenty of fresh spinach.
How Nutritious Is Black Olive Spread Spinach Sandwich?
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
Low
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 Spread Spinach Sandwich 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 Spread Spinach Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Black Olive Spread Spinach Sandwich Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black Olive Spread Spinach Sandwich Fat Profile
SATURATED
1.73g
MONOUNSATURATED
6.98g
POLYUNSATURATED
2.03g
Omega 6:3 ratio 15.7:1
Above the ideal 4:1 (15.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.