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Cracked unsalted green olives Calories
Unsalted cracked green olives; low in sodium and rich in monounsaturated fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
8 piece (medium) of Cracked unsalted green olives (30 g) has 44 calories. That works out to 145 calories per 100 g. It contains 1.1 g of carbs, 0.3 g of protein, 4.6 g of fat and 1 g of fiber. Its 1.1 mg of Vitamin E covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cracked unsalted green olives Nutrition Facts
Selected: 8 piece (medium) · 30 g
44
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
0.3g
· 1% DV
Fat
4.6g
· 6% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 3% · Fat 88%
Cracked unsalted green olives nutrition facts table · 8 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 1 g | 4% |
| Protein | 0.3 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 8 Pieces of Cracked unsalted green olives?
| Serving | Amount | Calories |
|---|---|---|
| 8 piece (medium) | 30 g | 44 kcal |
| 1 tablespoon (chopped) | 12 g | 17 kcal |
| 4 piece (small) | 15 g | 22 kcal |
| 2 tablespoon (chopped) | 24 g | 35 kcal |
| 0.25 cup (whole) | 35 g | 51 kcal |
| 12 piece (large) | 45 g | 65 kcal |
| 1 serving (medium) | 50 g | 73 kcal |
| 16 piece (extra large) | 60 g | 87 kcal |
| ½ cup (whole) | 70 g | 102 kcal |
| 100 g | 100 g | 145 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Cracked unsalted green olives
How do you remove the bitterness from cracked unsalted green olives?
Soak cracked unsalted green olives in fresh drinking water and change the water regularly to draw out their bitterness. Taste them as they soak; once they suit your preference, drain them and keep them refrigerated in a clean, covered container.
How do you make cracked unsalted green olives at home?
Cracked unsalted green olives are made by gently crushing fresh green olives and soaking them in water to reduce their bitterness. Change the water during soaking, then refrigerate the prepared olives in a clean container; without salt, they need careful cold storage.
How should you store cracked unsalted green olives?
Keep cracked unsalted green olives refrigerated in a clean, covered container, with fresh drinking water covering the fruit. Because they contain no salt to help preserve them, do not leave them at room temperature; discard them if they develop mold, an off smell, or a slimy texture.
How often should you change the water for cracked unsalted green olives?
Change the soaking water for cracked unsalted green olives daily while you are reducing their bitterness, and taste them as they soften. When they reach your preferred flavor, stop the debittering process and store them covered with fresh water in the refrigerator.
What is the difference between cracked and sliced green olives?
Cracked unsalted green olives are bruised until the flesh splits, while sliced or slit olives have cuts made through the skin. Both methods help water reach the flesh and reduce bitterness, but cracking exposes more of the inside.
Why do cracked unsalted green olives turn soft?
Cracked unsalted green olives can soften when they soak for too long or are stored too warm. Cracking also makes their flesh more exposed than that of whole olives. Discard them if softness comes with a foul smell or a slimy surface.
Can you freeze cracked unsalted green olives?
Yes, you can freeze cracked unsalted green olives, but thawing may leave them softer and less crisp. Freeze them in small, airtight portions and thaw them in the refrigerator; do not refreeze olives once they have thawed.
How do you serve cracked unsalted green olives?
Cracked unsalted green olives work well in salads, antipasti, sandwiches, and grain dishes. Their flavor is milder than that of brined olives, so herbs, citrus, garlic, or a drizzle of olive oil can add contrast without relying on salt.
Do cracked unsalted green olives have pits?
Yes, cracked unsalted green olives usually retain their pits; cracking splits the flesh rather than removing the stone. Check each olive before eating, and remove the pit before serving them to young children or anyone who may have difficulty chewing safely.
How can you tell if cracked unsalted green olives have gone bad?
Discard cracked unsalted green olives if you see mold, notice a foul smell, or find that their surface has become slimy. Do not taste them to check whether they are safe, and do not assume that clear soaking water alone guarantees freshness.
Cracked unsalted green olives Vitamins & Minerals
Vitamins
Vitamin E
1.14mg · 8% DV
Vitamin A
6µg · 1% DV
B6
0.01mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Copper
0.04mg · 4% DV
Calcium
16mg · 2% DV
Iron
0.15mg · 1% DV
Magnesium
3.3mg · 1% DV
Potassium ⭐
13mg · 0% DV
Sodium
6mg · 0% DV
Cracked unsalted green olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cracked unsalted green olives
To burn the 44 calories in 8 piece (medium) (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.
What is Cracked unsalted green olives?
Cracked unsalted green olives are picked before fully ripening, then split to help draw out their bitterness during curing. They are prepared without added salt, often by soaking, and retain the firm bite and pleasantly sharp, green-olive flavour.
In Turkey, olives are a familiar part of breakfast, served with bread, cheese and fresh vegetables; they can also be offered as a meze. They are mostly a source of fat, with some fibre, and the fats are predominantly monounsaturated. Try them with lemon and herbs, or alongside a simple meal; their unsalted character makes them a useful choice when you want to keep added salt low.
How Nutritious Is Cracked unsalted green 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 unsalted green olives 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 unsalted green olives Contain Allergens?
No known major allergens
Which Diets Is Cracked unsalted 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 unsalted green olives Fat Profile
SATURATED
0.61g
MONOUNSATURATED
3.39g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 38:1
Above the ideal 4:1 (38:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.