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Cheese and olives Calories
Low-carb savory combination rich in calcium and sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cheese and olives (60 g) has 166 calories. That works out to 276 calories per 100 g. It contains 1.9 g of carbs, 9.1 g of protein, 13.6 g of fat and 1.2 g of fiber. Its 174 mg of Phosphorus covers 25% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cheese and olives Nutrition Facts
Selected: 1 serving (medium) · 60 g
166
KCAL / 60G
Carbs
1.9g
· 1% DV
Protein
9.1g
· 18% DV
Fat
13.6g
· 17% 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 5% · Protein 22% · Fat 73%
Cheese and olives nutrition facts table · 1 serving (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 13.6 g | 17% |
| Saturated fat | 5.64 g | 28% |
| Trans fat | 0.18 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 9.1 g | 18% |
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 Serving of Cheese and olives?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 60 g | 166 kcal |
| 1 piece (whole) | 12 g | 33 kcal |
| 1 tablespoon (diced) | 15 g | 41 kcal |
| 2 piece (double) | 24 g | 66 kcal |
| 1 serving (small) | 40 g | 110 kcal |
| 1 serving (large) | 90 g | 248 kcal |
| 100 g | 100 g | 276 kcal |
| 1 cup (diced) | 120 g | 331 kcal |
| 1 pack (mini) | 150 g | 414 kcal |
Calculated from 276 calories per 100 g.
Frequently Asked Questions About Cheese and olives
What cheese pairs best with olives?
Mild, creamy cheeses such as fresh mozzarella or young Gouda pair well with briny olives because they soften the olives’ sharp saltiness. Feta also works when you want a more intensely savory combination.
How do you make a cheese and olives platter?
Arrange a few kinds of cheese and drained olives in separate sections so their flavors stay distinct. Add fresh vegetables, herbs, or bread for contrast, and serve the cheeses at a comfortable eating temperature.
Can you eat cheese and olives together every day?
Yes, cheese and olives can be part of everyday meals, but both can contribute a lot of salt. Vary the cheeses and olives you choose, and include fresh vegetables rather than making the pairing the whole meal.
Do cheese and olives need to be refrigerated?
Yes, refrigerate cheese and olives after serving. Keep them in separate covered containers; olives stay best in their brine, while cheese should be wrapped or sealed to limit drying and absorbing other odors.
Should you rinse olives before serving them with cheese?
You can rinse olives before serving them with cheese if their brine tastes too salty. Drain them well afterward; rinsing reduces some surface brine but also softens the flavor, so it is a matter of taste.
How long can a cheese and olives platter sit out?
A cheese and olives platter should not be left at room temperature for an extended time, especially in warm conditions. Put leftovers back in the refrigerator promptly, and discard food that has been kept out too long.
Are cheese and olives good for weight loss?
Cheese and olives can fit into a weight-loss eating plan, and their savory, filling qualities may help make a meal satisfying. Keep portions moderate, since the combination is energy-dense, and pair it with vegetables.
Can you freeze cheese and olives together?
Freezing cheese and olives together is not ideal. Many cheeses become crumbly or watery after thawing, and olives can lose their firm texture; keep them refrigerated and freeze only cheese varieties that suit freezing.
Why are cheese and olives often served together?
Cheese and olives are often served together because their creamy or tangy flavors balance the olives’ briny, savory taste. The pairing is convenient for a snack or shared platter and is common in Mediterranean-style meals.
What bread goes well with cheese and olives?
Crusty sourdough, pita, or plain flatbread goes well with cheese and olives because it provides a mild base for their strong flavors. Choose unsalted bread if the cheese and olives are already quite salty.
Cheese and olives Vitamins & Minerals
Vitamins
B12
0.54µg · 23% DV
B2
0.19mg · 15% DV
Vitamin A
108µg · 12% DV
Vitamin K
10.8µg · 9% DV
Minerals
Sodium
588mg · 26% DV
Phosphorus
174mg · 25% DV
Calcium
228mg · 23% DV
Selenium
7.2µg · 13% DV
Potassium ⭐
84mg · 2% DV
Cheese and olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese and olives
To burn the 166 calories in 1 serving (medium) (60 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 Cheese and olives?
Cheese and olives is a simple pairing rather than one fixed recipe: the cheese may be fresh, soft or aged, while the olives are often cured in brine or oil. It is common across Mediterranean food cultures, including Turkey, where it is a familiar part of a breakfast spread.
The cheese’s creamy or firm texture contrasts with the olives’ briny, fruity bite. Serve them with bread, tomatoes and cucumber for breakfast, or offer a small plate alongside drinks as part of a mezze spread. This is a satisfying, savoury combination with protein and fat and relatively little carbohydrate; a 100 g portion has 3.1 g of carbs. For a less salty plate, choose a milder cheese and rinse the olives before serving.
How Nutritious Is Cheese and olives?
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 Cheese and 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 Cheese and olives Contain Allergens?
Contains these allergens:
Which Diets Is Cheese and olives Good For?
Vegan
— Not 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
Cheese and olives Fat Profile
SATURATED
5.64g
MONOUNSATURATED
5.46g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.