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Black seed olives Calories
Brined olives with black seed seasoning
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
8 piece (medium) of Black seed olives (30 g) has 47 calories. That works out to 155 calories per 100 g. It contains 1.3 g of carbs, 0.4 g of protein, 4.5 g of fat and 1 g of fiber. Its 1.1 mg of Vitamin E covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Black seed olives Nutrition Facts
Selected: 8 piece (medium) · 30 g
47
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
0.4g
· 1% DV
Fat
4.5g
· 6% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 3% · Fat 86%
Black seed olives nutrition facts table · 8 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 435 mg | 19% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 1 g | 4% |
| Protein | 0.4 g | 1% |
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 8 Pieces of Black seed olives?
| Serving | Amount | Calories |
|---|---|---|
| 8 piece (medium) | 30 g | 47 kcal |
| 5 piece (small) | 18 g | 28 kcal |
| 2 tablespoon (whole) | 20 g | 31 kcal |
| 12 piece (large) | 45 g | 70 kcal |
| 1 serving (medium) | 50 g | 78 kcal |
| 100 g | 100 g | 155 kcal |
| 1 cup (whole) | 135 g | 209 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Black seed olives
What are black seed olives?
Black seed olives are black olives seasoned with nigella seeds, also called black seeds or kalonji. The olives are typically cured in brine, and the seeds add a peppery, earthy aroma rather than turning the olives into a sweet or spicy dish.
Do black seed olives contain nigella or black sesame?
Black seed olives are seasoned with nigella (Nigella sativa), not black sesame. The seeds can look similar, but nigella has a distinctive sharp, earthy flavor, while sesame tastes nuttier.
What do black seed olives taste like?
Black seed olives taste salty and savory, with the usual rich flavor of cured olives and an earthy, slightly peppery note from nigella. The intensity varies with the brine and how much seed clings to the olives.
How should you serve black seed olives?
Serve black seed olives as part of a mezze platter, with bread, cheese, tomatoes, or cucumbers. They also work as a salty garnish for salads and grain dishes; remove the pits before adding them to a recipe.
Should you rinse black seed olives before eating them?
No, rinsing black seed olives is not usually necessary; drain them and serve. If the brine tastes too salty, a quick rinse can mellow the surface, though some of the nigella seeds may wash away.
How do you store black seed olives after opening?
Keep opened black seed olives in a sealed container in the refrigerator, submerged in their brine. Use a clean utensil each time, and discard them if you see mold or notice an unusual smell or texture.
Can you cook with black seed olives?
Yes, black seed olives can go into flatbreads, savory pastries, pasta, or roasted vegetable dishes. Pit them first, and add them near the end of cooking if you want their briny flavor and nigella aroma to remain noticeable.
Can black seed olives replace plain black olives in a recipe?
Yes, black seed olives can replace plain black olives in most savory recipes. They bring extra nigella flavor and may taste saltier, so taste the dish before adding more salt or other strongly seasoned ingredients.
Are black seed olives too salty to eat regularly?
Black seed olives can be salty because they are cured in brine. They can fit into meals, but people who need to limit sodium should keep portions modest; rinsing may reduce some salt on the surface.
Do black seed olives have the same benefits as eating nigella seeds on their own?
Not necessarily: the small amount of nigella seasoning on black seed olives is not equivalent to eating a measured serving of the seeds. Enjoy them for their flavor, and do not treat them as a remedy or a substitute for medical care.
Black seed olives Vitamins & Minerals
Vitamins
Vitamin E
1.08mg · 7% DV
Vitamin A
6µg · 1% DV
B6
0.01mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
435mg · 19% DV
Iron
0.96mg · 5% DV
Calcium
26mg · 3% DV
Copper
0.02mg · 2% DV
Potassium ⭐
13mg · 0% DV
Black seed olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black seed olives
To burn the 47 calories in 8 piece (medium) (30 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 seed olives?
Black seed olives are brined olives seasoned with black seed, also known as nigella. Their briny, fruity taste and firm texture are balanced by the seed’s earthy, gently peppery aroma. Across the Mediterranean, they’re served at breakfast, set out as part of a mezze spread, or added to salads and sandwiches. They also make an easy accompaniment to bread and cheese.
They are mostly a source of fat, with some fibre and relatively little carbohydrate; 100 g provides 15.1 g of fat. If the briny flavour is too strong, rinse the olives briefly before serving. A small portion works well alongside fresh vegetables or other lighter mezze.
How Nutritious Is Black seed olives?
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 seed olives 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 seed olives Contain Allergens?
No known major allergens
Which Diets Is Black seed 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 seed olives Fat Profile
SATURATED
0.6g
MONOUNSATURATED
3.36g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.