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Boiled olive Calories
Boiled olive, softer texture, reduced salt, milder flavor.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Boiled olive (30 g) has 35 calories. That works out to 115 calories per 100 g. It contains 1.8 g of carbs, 0.3 g of protein, 3.2 g of fat and 1 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled olive Nutrition Facts
Selected: 10 piece (medium) · 30 g
35
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
0.3g
· 1% DV
Fat
3.2g
· 4% 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 19% · Protein 3% · Fat 78%
Boiled olive nutrition facts table · 10 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 93 mg | 4% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 1 g | 4% |
| 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 10 Pieces of Boiled olive?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 30 g | 35 kcal |
| 1 piece (extra small) | 3 g | 3 kcal |
| 1 tablespoon (chopped) | 12 g | 14 kcal |
| 5 piece (small) | 15 g | 17 kcal |
| 1 ounce (medium) | 28 g | 32 kcal |
| 1 serving (medium) | 50 g | 58 kcal |
| 20 piece (large) | 60 g | 69 kcal |
| 100 g | 100 g | 115 kcal |
| 1 cup (whole) | 120 g | 138 kcal |
| 1 pack (jumbo) | 200 g | 230 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Boiled olive
What is a boiled olive?
A boiled olive is usually a cured olive briefly cooked in water to soften its texture and mellow its flavor. Boiling describes how the olive is prepared, not a separate olive variety.
How do you make boiled olives?
Boiled olives are made by briefly boiling ready-to-eat cured olives, then draining them. Fresh olives need curing to remove their intense bitterness; simply boiling freshly picked olives does not make them ready to eat.
Are boiled olives less salty than regular olives?
Often, yes: boiling can draw some salt from boiled olives into the water, especially when you discard that water. The reduction varies with the olives and cooking time, so taste one before adding them to a dish.
Do boiled olives need to be refrigerated?
Yes, refrigerate boiled olives in a clean, sealed container. Because boiling can dilute their preserving brine, do not leave them at room temperature; use them within a few days and discard them if they smell off or develop mold.
Can you use boiled olives in pasta?
Yes, boiled olives work well in pasta, especially with tomatoes, garlic, or vegetables. Add them near the end of cooking because their softer texture can break down if simmered for a long time.
Can you eat boiled olives with the pits in?
You can serve boiled olives with their pits, but the pits should not be eaten. For a salad, tapenade, or other dish where whole bites are inconvenient, remove the pits before adding the olives.
Can boiled olives be frozen?
Yes, boiled olives can be frozen, but thawing may make their already-soft texture mushier. Freeze them in an airtight container and use them in cooked dishes or sauces rather than relying on them to retain a firm bite.
Do boiled olives taste bitter?
Boiled olives usually taste milder than strongly bitter olives, but boiling does not guarantee that all bitterness disappears. If they taste too sharp, briefly boil them in fresh water and drain them before serving.
Are boiled olives the same as brined olives?
No, boiled olives are not necessarily the same as brined olives: brining is a curing method, while boiling is a later preparation step. Many boiled olives were cured first and then heated to soften their texture.
Should you rinse boiled olives before eating them?
You do not have to rinse boiled olives, but a quick rinse can reduce surface brine and excess salt. Drain them well afterward, especially before adding them to a recipe where extra liquid would affect the texture.
Boiled olive Vitamins & Minerals
Vitamins
Vitamin E
0.51mg · 3% DV
Vitamin A
24.6µg · 3% DV
Biotin
0.3µg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
93mg · 4% DV
Iron
0.66mg · 4% DV
Copper
0.03mg · 3% DV
Calcium
25mg · 3% DV
Potassium ⭐
13mg · 0% DV
Boiled olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled olive
To burn the 35 calories in 10 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 Boiled olive?
A boiled olive is an olive simmered in water until its flesh softens and its flavour becomes milder. The result depends on the olive variety and how it was cured beforehand; boiling can also reduce some of its saltiness.
Olives are familiar across Mediterranean food cultures, served at breakfast, alongside bread and cheese, or as part of a mezze spread. This softer, less assertive version works well with fresh vegetables and other light accompaniments. It is mostly a source of fat, with some fibre: a 100 g portion contains 10.5 g of fat. If you want a gentler flavour and less salt, briefly soak it in fresh water before serving.
How Nutritious Is Boiled olive?
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.
Is Boiled olive 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 Boiled olive Contain Allergens?
No known major allergens
Which Diets Is Boiled olive 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
Boiled olive Fat Profile
SATURATED
0.63g
MONOUNSATURATED
2.13g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.