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Brined Olive Calories
Rich in healthy fats, low carbohydrate, high sodium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Brined Olive (35 g) has 51 calories. That works out to 145 calories per 100 g. It contains 1.3 g of carbs, 0.4 g of protein, 5.4 g of fat and 1.2 g of fiber. Its 1.3 mg of Vitamin E covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Brined Olive Nutrition Facts
Selected: 10 piece (medium) · 35 g
51
KCAL / 35G
Carbs
1.3g
· 0% DV
Protein
0.4g
· 1% DV
Fat
5.4g
· 7% DV
Fiber
1.2g
· 4% 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%
Brined Olive nutrition facts table · 10 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 51 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.74 g | 4% |
| Trans fat | 0 g | |
| Sodium | 543 mg | 24% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 1.2 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 10 Pieces of Brined Olive?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 35 g | 51 kcal |
| 1 piece (mini) | 3.5 g | 5 kcal |
| 1 tablespoon (chopped) | 12 g | 17 kcal |
| 5 piece (small) | 18 g | 26 kcal |
| 1 serving (medium) | 50 g | 73 kcal |
| 20 piece (large) | 70 g | 102 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (whole) | 130 g | 189 kcal |
| 1 pack (whole) | 150 g | 218 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Brined Olive
Are brined olives fermented?
Some brined olives are fermented, but not all of them. Traditional brining can allow natural fermentation, while other olives are cured or acidified by different methods; the word “brined” alone does not tell you which process was used.
How do you get salt out of brined olives?
Rinse brined olives under water to remove some surface salt, or soak them in fresh water for longer. Change the soaking water if needed, and taste an olive as you go so you do not remove more salt than you want.
How should you store brined olives after opening?
Keep brined olives refrigerated in a covered container with enough brine to submerge them. Use a clean utensil when serving, since introducing food or dirty fingers can contaminate the olives and shorten their keeping time.
What is the difference between brine-cured and oil-cured olives?
Brine-cured olives are stored in salted water, while oil-cured olives are cured and kept using oil. Brine-cured olives taste salty and tangy; oil-cured ones are often wrinkled and have a more concentrated, less briny flavor.
Why do brined olives turn soft?
Brined olives can soften if the brine is too weak, they are stored too warm, or they are left above the liquid. If the texture change comes with a foul smell or visible mold, discard them.
Can you cook with brined olives?
Yes, brined olives work well in pasta, stews, salads, and baked dishes. Their salt carries into the rest of the meal, so taste before adding extra salt and rinse the olives first if they taste especially salty.
Is the white film on brined olives mold?
Not necessarily; a thin, smooth white film on the brine can be yeast rather than mold. Fuzzy growth, an unpleasant smell, or unusual discoloration are warning signs, so do not taste the olives if you see them.
Can you freeze brined olives?
Yes, brined olives can be frozen, but thawing may make their texture softer. Freeze them in an airtight container, with some brine if possible, and use them in cooked dishes if they are no longer firm enough to serve as they are.
Do brined olives need to be rinsed before eating?
No, brined olives do not have to be rinsed before eating. Rinsing is useful if they taste too salty or if you want less brine on them; it removes some surface salt but does not make the olives salt-free.
Can brined olives go bad in the refrigerator?
Yes, brined olives can spoil even when refrigerated, particularly if they are not kept submerged or are handled with an unclean utensil. Discard them if you notice fuzzy mold, a foul smell, or a clearly unusual appearance.
Brined Olive Vitamins & Minerals
Vitamins
Vitamin E
1.33mg · 9% DV
B5
0.11mg · 2% DV
Biotin
0.28µg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
543mg · 24% DV
Copper
0.04mg · 4% DV
Calcium
18mg · 2% DV
Iron
0.18mg · 1% DV
Potassium ⭐
15mg · 0% DV
Brined Olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brined Olive
To burn the 51 calories in 10 piece (medium) (35 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 Brined Olive?
Brined Olive refers to olives cured and stored in salt water, a preservation method used across Mediterranean food traditions. Green and black varieties differ in ripeness and flavour; brining gives them a savoury, salty taste and a pleasantly firm, fleshy texture. They are served at breakfast in many Mediterranean homes, and appear in salads, mezze and antipasti, or alongside everyday meals.
Olives are rich in fat and low in carbohydrates, while the brine makes them high in sodium. Drain them before serving, or rinse briefly if you prefer a less salty bite. They pair well with bread, cheese, tomatoes and fresh herbs, and a modest handful can add a bold, savoury note to a salad.
How Nutritious Is Brined Olive?
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 Brined 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 Brined Olive Contain Allergens?
No known major allergens
Which Diets Is Brined 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
Brined Olive Fat Profile
SATURATED
0.74g
MONOUNSATURATED
3.92g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.