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Cracked salted green olives Calories
Contains monounsaturated fat; high in sodium
CALORIES
GI
POTASSIUM
FIBER
Cracked salted green olives Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
3.8g
· 10%
Protein
1g
· 3%
Fat
15.3g
· 87%
Fiber
3.3g
Cracked salted green olives Vitamins & Minerals
Vitamins
Vitamin E
3.8mg · 25% DV
Vitamin A
20µg · 2% DV
B1
0.02mg · 2% DV
B3
0.24mg · 2% DV
Minerals
Sodium
1556mg · 68% DV
Calcium
52mg · 5% DV
Magnesium
11mg · 3% DV
Selenium
0.9µg · 2% DV
Cracked salted green olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cracked salted green 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 salted green olives Contain Allergens?
No known major allergens
Which Diets Is Cracked salted green olives 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
Cracked salted green olives Fat Profile
SATURATED
2.02g
MONOUNSATURATED
11.25g
POLYUNSATURATED
1.31g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
Foods Similar to Cracked salted green olives
Cracked salted green olives — Frequently Asked Questions
Why are cracked salted green olives so salty?
The cracking and brining process reduces bitterness and helps preserve the olives, which is why the taste is noticeably salty. Rinsing or soaking them briefly can reduce some of that saltiness.
Does rinsing cracked salted green olives remove much of their nutrition?
A quick rinse mainly lowers surface salt and does not significantly change their fat or fibre content. Long soaking, however, can dilute flavour and soften the texture.
How should cracked salted green olives be stored after opening?
Keep them refrigerated, ideally submerged in their brine in a clean container. Too much air exposure can lead to softer texture and off flavours over time.
Can cracked salted green olives be frozen?
They can be frozen, but the texture often becomes softer after thawing. For best quality, refrigerated storage is usually the better option.
Are cracked salted green olives better for breakfast or as a snack?
They work well in both situations and are especially common at breakfast in Mediterranean-style meals. As a snack, they pair better with foods like yoghurt, cheese, or raw vegetables than on their own.
Are cracked salted green olives good before a workout?
On their own, they are not an ideal pre-workout food because they are not a rich source of easy-to-use carbohydrate. If eaten before exercise, they make more sense alongside bread, fruit, or another carb source.
What foods pair well with cracked salted green olives?
They go well with cheese, tomatoes, cucumbers, eggs, and whole-grain bread. They also add a salty, slightly sharp flavour to salads, mezze plates, and grain dishes.
Are green olives a better choice than black olives?
Not necessarily; the main differences are ripeness, texture, and processing style rather than one being universally better. Green olives are often firmer and sharper in flavour, while black olives tend to be milder.
Are cracked salted green olives a healthy fat source?
They can be part of a healthy eating pattern, especially in Mediterranean-style meals. But they are also a processed, salty food, so moderation matters.
Who should be careful with cracked salted green olives?
People who need to limit sodium, such as those with hypertension or fluid retention, should be more cautious. Because they are processed and salted, they can add up quickly in the daily diet.
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Nutrition data compiled from USDA FoodData Central and scientific sources.