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Cracked olive Calories
Naturally fermented, salty, contains fiber and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Cracked olive Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
3.8g
· 10%
Protein
1.2g
· 3%
Fat
14.4g
· 87%
Fiber
3.3g
Cracked olive Vitamins & Minerals
Vitamins
Vitamin A
230µg · 26% DV
Vitamin E
3.8mg · 25% DV
B5
0.3mg · 6% DV
Biotin
1.5µg · 5% DV
Minerals
Sodium
1550mg · 67% DV
Iron
1mg · 6% DV
Calcium
52mg · 5% DV
Magnesium
11mg · 3% DV
Cracked olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cracked 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 Cracked olive Contain Allergens?
No known major allergens
Which Diets Is Cracked olive Good For?
Vegan
✓ 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
Cracked olive Fat Profile
SATURATED
2.1g
MONOUNSATURATED
10.2g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to Cracked olive
Cracked olive — Frequently Asked Questions
Why do cracked olives sometimes taste bitter?
Their natural bitterness mainly comes from a compound called oleuropein. Cracking and soaking help remove it, but bitterness can remain if the curing water was not changed often enough.
How should cracked olives be stored after opening?
Keep them refrigerated in a clean container, covered by their brine. Leaving olives exposed to air without brine increases the chance of softening and mold growth.
Can cracked olives be frozen?
They can be frozen safely, but thawing often makes them softer and more watery. Refrigerated storage in brine is usually better for preserving their texture and flavor.
Is it okay to drink cracked olive brine?
Olive brine is usually high in salt, so it is not a good everyday drink. People with high blood pressure, kidney disease, or a sodium restriction should be particularly cautious.
Should cracked olives be rinsed before eating?
A brief rinse under cold water can reduce surface salt if they taste very salty. Avoid soaking them for long periods, as this can dilute their flavor and soften the flesh.
How can cracked olives be used beyond breakfast?
Chop them into salads, grain bowls, pasta dishes, or vegetable-based meals. Their savory, salty flavor can help reduce the amount of added salt needed in a recipe.
Are cracked olives the same as green olives?
Cracked olives are usually green olives that have been split to help the curing process remove bitterness. However, not all green olives are cracked; they may be whole, slit, or cured by other methods.
Are cracked olives better before or after a workout?
On their own, they are not a quick source of workout fuel, and their fat content may feel heavy just before exercise for some people. They work better as part of a meal or after training alongside carbohydrate- and protein-rich foods.
Can cracked olives affect blood pressure?
The main concern is the salt in the brine rather than the olive itself, since frequent large servings can increase sodium intake. If you have hypertension, keep portions modest, consider rinsing them, and choose lower-salt options when available.
Is a white layer on cracked olive brine always mold?
A thin, flat white film can sometimes be yeast, but appearance alone cannot confirm that a product is safe. Discard the olives if you notice fuzzy mold, an off smell, fizzing, a slimy texture, or major color changes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.