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Black Olives Calories
Rich in healthy fats, vitamin E, Mediterranean staple
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
10 piece (medium) of Black Olives (35 g) has 40 calories. That works out to 115 calories per 100 g. It contains 2.1 g of carbs, 0.3 g of protein, 3.7 g of fat and 1.1 g of fiber. Its 257.3 mg of Sodium covers 11% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Black Olives?
Black Olives are the ripe fruit of the olive tree, usually cured in brine or salt to mellow their natural bitterness. They are a familiar part of Mediterranean cooking, enjoyed across regions with different curing styles and varieties.
Their flavour is savoury and gently fruity, while the texture can be plump or slightly wrinkled. In Turkey, they are a breakfast-table staple with bread, cheese and tomatoes; elsewhere, they are often added to salads, pasta, pizzas and mezze-style spreads. They provide mostly fat, along with some fibre. Their saltiness varies with how they are cured, so rinse them briefly if you prefer a milder taste, and pair them with fresh vegetables or grains.
Black Olives Nutrition Facts
Selected: 100 g
115
KCAL / 100G
Carbs
6g
· 2% DV
Protein
0.8g
· 2% DV
Fat
10.7g
· 14% 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 19% · Protein 3% · Fat 78%
Black Olives Vitamins & Minerals
Vitamins
Vitamin E
1.7mg · 11% DV
B3
0.9mg · 6% DV
B5
0.3mg · 6% DV
Biotin
0.8µg · 3% DV
Minerals
Sodium
735mg · 32% DV
Iron
3mg · 17% DV
Calcium
88mg · 9% DV
Magnesium
11mg · 3% DV
How Nutritious Is Black Olives?
Nutrient density
High
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 Olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Olives
To burn the 115 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 Olives 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 Olives Contain Allergens?
No known major allergens
Which Diets Is Black Olives 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 Olives Fat Profile
SATURATED
2.3g
MONOUNSATURATED
7.7g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 11.4:1
Above the ideal 4:1 (11.4:1).
Compare Black Olives
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Frequently Asked Questions About Black Olives
Are black olives healthy?
Yes, black olives provide unsaturated fats and antioxidant compounds. Many are also cured with salt, so their sodium can add up; use them as a flavorful addition rather than relying on them as your main source of fat.
Are black olives just ripe green olives?
Sometimes: many black olives are picked when ripe, but some canned black olives start green and are darkened through oxidation during processing. The color alone does not tell you exactly how an olive was harvested or prepared.
How are black olives cured?
Black olives are cured to reduce their naturally bitter taste, most often in brine or with dry salt. Some canned varieties are treated with an alkaline solution and oxidized to create a uniform dark color before packaging.
Can you eat black olives straight from the can?
Yes, canned black olives are ready to eat and do not need cooking. Drain them first if you want to reduce some of the brine, then add them to salads, pasta, or pizza.
Why are black olives so salty?
Black olives are often cured or stored in brine, which gives them their characteristic salty taste and helps preserve them. If they taste too salty, rinse them or briefly soak them in water before serving.
How should you store black olives after opening?
Keep opened black olives refrigerated in a covered container, ideally submerged in their original brine. Use a clean utensil to serve them, and discard them if you notice mold, an unpleasant smell, or a slimy texture.
Can you freeze black olives?
Yes, you can freeze black olives, although thawing may make them softer and less suitable for eating on their own. Drain them, freeze them in a sealed container, and use the thawed olives in cooked dishes.
Can dogs eat black olives?
Plain, pitted black olives are not toxic to dogs, but they are often salty and are best offered only sparingly. Never give a dog an olive pit, since it can pose a choking risk or cause an intestinal blockage.
Why are some black olives wrinkled?
Some black olives wrinkle because dry-salt curing draws out moisture, concentrating their flavor. A wrinkled appearance can be normal for that style; discard the olives if they also have mold, an off smell, or a slimy surface.
How do you remove pits from black olives?
Press each black olive gently with the flat side of a knife or the bottom of a cup until it cracks, then pull out the pit. For neat slices, a dedicated olive pitter works better and keeps the flesh more intact.
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Nutrition data compiled from USDA FoodData Central and scientific sources.