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Cracked olives Calories
Brine-cured cracked olives with healthy fats and moderate fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Cracked olives (40 g) has 58 calories. That works out to 145 calories per 100 g. It contains 1.5 g of carbs, 0.4 g of protein, 6.1 g of fat and 1.3 g of fiber. Its 1.5 mg of Vitamin E covers 10% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cracked olives Nutrition Facts
Selected: 10 piece (medium) · 40 g
58
KCAL / 40G
Carbs
1.5g
· 1% DV
Protein
0.4g
· 1% DV
Fat
6.1g
· 8% DV
Fiber
1.3g
· 5% 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%
Cracked olives nutrition facts table · 10 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 622 mg | 27% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 1.3 g | 5% |
| 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 Cracked olives?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 40 g | 58 kcal |
| 5 piece (small) | 20 g | 29 kcal |
| 1 serving (small) | 30 g | 44 kcal |
| 0.25 cup (quarter) | 35 g | 51 kcal |
| 1 serving (medium) | 50 g | 73 kcal |
| 15 piece (large) | 60 g | 87 kcal |
| ½ cup (half) | 70 g | 102 kcal |
| 20 piece (extra large) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (whole) | 140 g | 203 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Cracked olives
What are cracked olives?
Cracked olives are olives split open before curing, most often green ones cured in brine. The opened surface lets the brine reach the flesh more quickly, giving them a different texture and flavor from whole cured olives.
How are cracked olives made?
To make cracked olives, producers split firm olives and soak them to draw out their natural bitterness, changing the water as needed. They are then cured in brine, often with herbs or citrus; the exact curing method varies by region.
Why are olives cracked before curing?
Olives are cracked so brine can penetrate the flesh more easily and bitterness can leach out faster than it does from whole olives. The trade-off is that cracked olives are more exposed to the curing liquid and can have a softer texture.
Are cracked olives fermented?
Some cracked olives are fermented during brine curing, but not all are. Traditional brine curing can involve natural fermentation, while some commercial versions use other curing methods, so the word “cracked” alone does not tell you how they were cured.
Why do cracked olives taste bitter?
Cracked olives can taste bitter when they have not been cured long enough to remove enough of the olives’ natural bitter compounds. A quick rinse may soften the flavor, but persistent bitterness is usually reduced by further soaking or curing.
Should you rinse cracked olives before eating them?
You can rinse cracked olives briefly to remove some salty brine from their surface. For a bigger reduction in saltiness, soak them in fresh water for a while, but expect the olives to become milder and potentially softer.
How should you store cracked olives after opening?
Store opened cracked olives in the refrigerator in a clean, covered container, keeping them submerged in their brine. Use a clean utensil to serve them and avoid leaving the jar open at room temperature for extended periods.
How long do cracked olives last after opening?
Refrigerated cracked olives kept covered and submerged in brine generally keep for several weeks. Discard them if you notice mold, an unpleasant smell, or an unusual change in texture; storing them without brine can shorten their keeping time.
How do you serve cracked olives?
Serve cracked olives as part of an antipasto or mezze plate, or pair them with bread, cheese, and fresh vegetables. They also take well to olive oil, lemon, garlic, and herbs, though their briny flavor may make extra salt unnecessary.
Can you cook with cracked olives?
Yes, cracked olives can be added to cooked dishes such as stews, sauces, and baked fish. Add them toward the end of cooking if you want them to keep more of their texture, and taste the dish before adding salt.
Cracked olives Vitamins & Minerals
Vitamins
Vitamin E
1.52mg · 10% DV
Vitamin A
8µg · 1% DV
B6
0.01mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
622mg · 27% DV
Copper
0.05mg · 6% DV
Calcium
21mg · 2% DV
Iron
0.2mg · 1% DV
Potassium ⭐
17mg · 1% DV
Cracked olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cracked olives
To burn the 58 calories in 10 piece (medium) (40 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 Cracked olives?
Cracked olives are usually green olives whose flesh has been lightly split before curing in brine, often with the pit left in. They have a salty, tangy flavour and a softer, more yielding bite than whole olives; some versions are seasoned with lemon, garlic or herbs.
Across the Mediterranean, they’re served at breakfast, as part of a mezze spread, or alongside salads, bread and other small dishes. They’re rich in fat and provide some fibre: per 100 g, they contain 15.3 g of fat and 3.3 g of fibre. If you prefer a milder taste, rinse them briefly and serve with fresh herbs or lemon.
How Nutritious Is Cracked olives?
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 Cracked 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 Cracked olives Contain Allergens?
No known major allergens
Which Diets Is Cracked olives 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 olives Fat Profile
SATURATED
0.81g
MONOUNSATURATED
4.52g
POLYUNSATURATED
0.54g
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.