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Black sele olive (low salt) Calories
Low salt, naturally fermented black olive, source of healthy fats and antioxidants
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Black sele olive (low salt) (25 g) has 48 calories. That works out to 190 calories per 100 g. It contains 1 g of carbs, 0.3 g of protein, 4.5 g of fat and 0.9 g of fiber. Its 1 mg of Vitamin E covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Black sele olive (low salt) Nutrition Facts
Selected: 5 piece (medium) · 25 g
48
KCAL / 25G
Carbs
1g
· 0% DV
Protein
0.3g
· 1% DV
Fat
4.5g
· 6% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 3% · Fat 88%
Black sele olive (low salt) nutrition facts table · 5 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.85 g | 4% |
| Trans fat | 0 g | |
| Sodium | 175 mg | 8% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0.9 g | 3% |
| Protein | 0.3 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 1 Medium Black sele olive (low salt)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 5 g | 10 kcal |
| 1 tablespoon (chopped) | 12 g | 23 kcal |
| 3 piece (small) | 15 g | 29 kcal |
| 5 piece (medium) | 25 g | 48 kcal |
| 1 serving (medium) | 30 g | 57 kcal |
| 10 piece (large) | 50 g | 95 kcal |
| 100 g | 100 g | 190 kcal |
| 1 cup (whole) | 130 g | 247 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Black sele olive (low salt)
What is a black sele olive (low salt)?
A black sele olive (low salt) is a ripe black olive cured in the traditional sele style, which draws out moisture and gives it a wrinkled, concentrated texture. The low-salt version is made with less salt than standard preparations.
How are black sele olives (low salt) different from regular black olives?
Black sele olives (low salt) are typically dry-cured, so they are more shriveled and intensely flavored than black olives kept in brine. Brined olives are generally plumper and wetter; salt levels vary between products.
Why are black sele olives (low salt) wrinkled?
Black sele olives (low salt) wrinkle because curing removes some of their moisture. Wrinkling is normal for this style and does not by itself mean the olives have spoiled; discard them if you notice mold, an off smell, or unusual softness.
How do you eat black sele olives (low salt)?
Black sele olives (low salt) can be eaten as they are, served with bread and cheese, or chopped into salads and pasta. Their concentrated flavor can season a dish, so taste the food before adding extra salt.
Do you need to rinse black sele olives (low salt) before eating?
No, black sele olives (low salt) are ready to eat without rinsing. If they taste saltier than you prefer, briefly rinse a portion just before serving; soaking them for a long time can wash away some of their flavor.
How should you store black sele olives (low salt) after opening?
Store black sele olives (low salt) in a clean, sealed container in the refrigerator after opening. Use a clean utensil when serving, and keep the olives covered with their oil or brine if the package contains any.
Are black sele olives (low salt) fermented?
Yes, black sele olives (low salt) are naturally cured and may ferment as they develop their characteristic flavor. The exact process varies by producer, but the wrinkled texture comes largely from moisture loss during curing.
Can you cook with black sele olives (low salt)?
Yes, black sele olives (low salt) work well in cooked dishes such as pasta, grain bowls, and sauces. Add them toward the end of cooking when possible, because prolonged heat can soften their texture and dull their distinct flavor.
Can you eat the pits of black sele olives (low salt)?
No, do not eat the pits of black sele olives (low salt). Remove them before eating, and pit the olives before serving them to young children because an olive pit can pose a choking hazard.
Are black sele olives (low salt) suitable for people with diabetes?
Usually, yes: black sele olives (low salt) contain little carbohydrate, but portion size and the rest of the meal still matter for blood-glucose management. If diabetes medication or an individual meal plan affects your choices, ask your clinician or dietitian.
Black sele olive (low salt) Vitamins & Minerals
Vitamins
Vitamin E
0.95mg · 6% DV
B5
0.08mg · 2% DV
Biotin
0.25µg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
175mg · 8% DV
Iron
0.83mg · 5% DV
Copper
0.03mg · 3% DV
Calcium
22mg · 2% DV
Potassium ⭐
10mg · 0% DV
Black sele olive (low salt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black sele olive (low salt)
To burn the 48 calories in 5 piece (medium) (25 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 sele olive (low salt)?
Black sele olive (low salt) is a Turkish style of ripe black olive, cured until the fruit loses moisture and develops its characteristic wrinkled skin and concentrated flavour. Sele olives are commonly associated with Turkey’s Aegean and Marmara regions, where olives are a familiar part of everyday meals.
Serve them at breakfast with bread, cheese and fresh vegetables, or add a few to salads and mezze. They have a savoury, slightly fruity taste and a pleasantly firm, meaty texture. They are rich in fat, with 18 g per 100 g, and also provide fibre. Their flavour pairs well with fresh, unsalted ingredients; a modest portion keeps a meal balanced.
How Nutritious Is Black sele olive (low salt)?
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 sele olive (low salt) 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 sele olive (low salt) Contain Allergens?
No known major allergens
Which Diets Is Black sele olive (low salt) 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 sele olive (low salt) Fat Profile
SATURATED
0.85g
MONOUNSATURATED
3.25g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 16.5:1
Above the ideal 4:1 (16.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.