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Savory cheese appetizer with olives
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (small) of Cheese ball with olives (30 g) has 103 calories. That works out to 342 calories per 100 g. It contains 1.2 g of carbs, 4.3 g of protein, 8.9 g of fat and 0.3 g of fiber. Its 0.3 µg of B12 covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (small) · 30 g
103
KCAL / 30G
Carbs
1.2g
· 0% DV
Protein
4.3g
· 9% DV
Fat
8.9g
· 11% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 17% · Fat 78%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 8.9 g | 11% |
| Saturated fat | 4.92 g | 25% |
| Trans fat | 0.18 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 4.3 g | 9% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 30 g | 103 kcal |
| 1 tablespoon (grated) | 15 g | 51 kcal |
| 1 piece (mini) | 20 g | 68 kcal |
| 2 tablespoon (grated) | 30 g | 103 kcal |
| 1 piece (medium) | 45 g | 154 kcal |
| 1 piece (large) | 60 g | 205 kcal |
| ½ cup (diced) | 75 g | 257 kcal |
| 2 piece (double) | 90 g | 308 kcal |
| 100 g | 100 g | 342 kcal |
| 3 piece (triple) | 135 g | 462 kcal |
Calculated from 342 calories per 100 g.
A cheese ball with olives is made by mixing softened cheese with olive tapenade, shaping the mixture, and chilling it until firm. Roll it in chopped herbs, nuts, or sesame seeds just before serving for a neat finish.
Cream cheese gives a cheese ball with olives a smooth, firm base, while feta adds a sharper, saltier flavor. For an easier-to-shape mixture, combine feta with cream cheese and taste before adding extra salt because the olives can be salty.
Yes, you can make a cheese ball with olives ahead of serving. Shape and cover it, then refrigerate; wait to add a coating such as herbs or chopped nuts until shortly before serving so it stays fresh and crisp.
A cheese ball with olives is often too soft because the cheese mixture is warm or the tapenade adds excess oil or moisture. Chill it before shaping, drain oily tapenade, or mix in a little firmer cheese to help it hold together.
Serve a cheese ball with olives with crackers, toasted bread, or crunchy vegetables such as cucumber and bell pepper. These mild, crisp sides complement the salty olive-and-cheese mixture without competing with its flavor.
A cheese ball with olives keeps for about three days in a covered container in the refrigerator. Use a clean utensil when serving, and discard leftovers that have sat at room temperature for an extended time.
Freezing a cheese ball with olives is not recommended because thawing can make the cheese watery or grainy. For the best texture, prepare it fresh and chill it in the refrigerator rather than freezing it.
You can use either green or black olives in a cheese ball with olives. Green olives give it a sharper, tangier taste, while black olives are usually milder; drain oily tapenade first so the mixture stays firm.
Chill the cheese ball with olives until its surface is firm, then roll it in finely chopped herbs, nuts, or seeds. Press the coating gently around the outside; adding it while the mixture is very soft can make it clump.
A cheese ball with olives is served cold, not baked or warmed. Let it sit out briefly before serving so it is easy to spread, but return any leftovers to the refrigerator promptly.
Vitamins
B12
0.32µg · 13% DV
Vitamin A
73.5µg · 8% DV
B2
0.1mg · 8% DV
Biotin
1.23µg · 4% DV
Minerals
Sodium
294mg · 13% DV
Calcium
123mg · 12% DV
Phosphorus
86mg · 12% DV
Selenium
3.75µg · 7% DV
Potassium ⭐
32mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 103 calories in 1 piece (small) (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.
Cheese ball with olives is a savoury bite made by mixing cheese with olive paste and shaping the mixture into small balls. The cheese can vary, so the result may be soft and creamy or firmer, while the olives bring a salty, slightly briny note. It works as a party appetiser or part of a Mediterranean-style meze spread; there is no single fixed regional recipe.
Serve it chilled or at room temperature with crackers, sliced bread or crisp vegetables. It is energy-dense and relatively low in carbohydrates, so a small piece can make a flavourful addition to a snack board. Pair it with fresh vegetables or fruit to balance its richness.
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.
Low
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.
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.
Contains these allergens:
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
SATURATED
4.92g
MONOUNSATURATED
2.61g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.