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Olive Calories
Rich in monounsaturated fats and vitamin E
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Olive (20 g) has 29 calories. That works out to 145 calories per 100 g. It contains 0.8 g of carbs, 0.2 g of protein, 3.1 g of fat and 0.7 g of fiber. Its 0.8 mg of Vitamin E covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Olive Nutrition Facts
Selected: 5 piece (medium) · 20 g
29
KCAL / 20G
Carbs
0.8g
· 0% DV
Protein
0.2g
· 0% DV
Fat
3.1g
· 4% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 3% · Fat 87%
Olive nutrition facts table · 5 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.41 g | 2% |
| Trans fat | 0 g | |
| Sodium | 311 mg | 14% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0.7 g | 3% |
| Protein | 0.2 g | 0% |
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 5 Pieces of Olive?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 20 g | 29 kcal |
| 3 piece (small) | 12 g | 17 kcal |
| 1 serving (small) | 15 g | 22 kcal |
| 1 serving (medium) | 30 g | 44 kcal |
| 8 piece (large) | 32 g | 46 kcal |
| 0.25 cup (whole) | 34 g | 49 kcal |
| 10 piece (extra large) | 40 g | 58 kcal |
| ½ cup (whole) | 67 g | 97 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (whole) | 134 g | 194 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Olive
What are Çekişke olives?
Çekişke olives are a regional type of table olive, commonly eaten green. They may be prepared cracked, though names and methods can vary by region and producer, so the exact flavour and texture are not identical everywhere.
Are Çekişke olives the same as cracked olives?
No. Çekişke refers to the olive type, while cracked describes a preparation method. Çekişke olives can be cracked, but olives from other varieties can also be prepared this way.
Why do Çekişke olives taste bitter?
Çekişke olives can taste bitter because fresh olives naturally contain bitter compounds. Curing in water or brine reduces that bitterness; olives that have not finished curing may taste sharper than fully cured ones.
How are green Çekişke olives cured at home?
Green Çekişke olives are often lightly cracked, soaked in water to draw out bitterness, then kept in brine to cure. Change the soaking water regularly, use clean containers and drinking-quality water, and follow a tested recipe for the brine.
Should you rinse Çekişke olives before eating them?
Rinsing Çekişke olives is optional, but it can remove excess surface brine and make them taste less salty. For a stronger flavour, serve them straight from the brine; for salads, draining them is usually enough.
How should Çekişke olives be stored after opening?
Keep opened Çekişke olives refrigerated in a clean, covered container, with the olives submerged in their brine. Use a clean utensil when serving and avoid leaving the container open at room temperature.
Can you freeze Çekişke olives?
Yes, Çekişke olives can be frozen, but thawing may make them softer and less crisp. They are usually more enjoyable after thawing in cooked dishes or salads than served plain as a table olive.
Are green Çekişke olives different from black olives?
Yes. Green Çekişke olives are picked before full ripening, while black olives are generally harvested later or darkened during processing. Their taste and texture also depend on how they are cured, not just their colour.
Can you cook with Çekişke olives?
Yes, Çekişke olives work in cooked dishes as well as on the table. Add drained, pitted olives to breads, stews or roasted vegetables; their briny flavour can season a dish, so taste before adding extra salt.
Should you eat the pits in Çekişke olives?
No, Çekişke olive pits are not meant to be eaten. They can pose a choking risk and may damage teeth, so remove the pit before serving olives to young children.
Olive Vitamins & Minerals
Vitamins
Vitamin E
0.76mg · 5% DV
B6
0.01mg · 1% DV
Vitamin A
4µg · 0% DV
B1
0mg · 0% DV
Minerals
Sodium
311mg · 14% DV
Copper
0.02mg · 2% DV
Calcium
10mg · 1% DV
Iron
0.1mg · 1% DV
Potassium ⭐
8.4mg · 0% DV
Olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive
To burn the 29 calories in 5 piece (medium) (20 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 Olive?
Olive refers here to çekişke zeytini, a Turkish preparation of green olives that are lightly cracked before being cured in brine. Cracking lets the cure reach the flesh more readily; household versions may include lemon or other flavourings, depending on the region.
The olives stay pleasantly firm and meaty, with a tangy, gently bitter taste. In Turkey they are commonly served at breakfast with bread, cheese and tomatoes, or offered as part of a meze spread. Their fat is largely monounsaturated, and they also provide fibre and vitamin E. If the brine tastes too salty, rinse the olives briefly; they pair well with fresh vegetables for a lighter plate.
How Nutritious Is 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 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 Olive Contain Allergens?
No known major allergens
Which Diets Is 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
Olive Fat Profile
SATURATED
0.41g
MONOUNSATURATED
2.26g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.