Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🫒
Drained black olives Calories
Contains monounsaturated fat and vitamin E; high in sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Drained black olives (30 g) has 35 calories. That works out to 116 calories per 100 g. It contains 1.8 g of carbs, 0.3 g of protein, 3.3 g of fat and 0.5 g of fiber. Its 1 mg of Iron covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Drained black olives Nutrition Facts
Selected: 10 piece (medium) · 30 g
35
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
0.3g
· 1% DV
Fat
3.3g
· 4% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 3% · Fat 78%
Drained black olives nutrition facts table · 10 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 221 mg | 10% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.5 g | 2% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 10 Pieces of Drained black olives?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 30 g | 35 kcal |
| 5 piece (small) | 15 g | 17 kcal |
| 1 tablespoon (chopped) | 15 g | 17 kcal |
| 2 tablespoon (chopped) | 30 g | 35 kcal |
| 1 serving (medium) | 40 g | 46 kcal |
| 15 piece (large) | 45 g | 52 kcal |
| 20 piece (extra large) | 60 g | 70 kcal |
| ½ cup (whole) | 70 g | 81 kcal |
| 100 g | 100 g | 116 kcal |
| 1 cup (whole) | 140 g | 162 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Drained black olives
Are drained black olives actually ripe olives?
Often, yes, but the way they become black varies. Many canned ripe black olives are picked before full ripeness and darkened through oxidation; naturally ripened black olives are also sold, so the product type matters.
How are drained black olives different from Kalamata olives?
Drained black olives are a broad product category, while Kalamata olives are a specific Greek variety, usually larger, almond-shaped, and more intensely flavored. Kalamata olives are commonly sold in brine rather than as mild canned black olives.
Should you rinse drained black olives to remove salt?
You can rinse drained black olives if they taste too salty. Rinsing removes some salt on the surface, but it does not remove all the sodium absorbed during curing, so it is not a salt-free substitute.
How long do drained black olives last after opening?
Keep drained black olives refrigerated in a clean, covered container after opening. If the package includes brine, store the olives in it, and follow the package directions because storage time varies by product.
Can you eat drained black olives straight from the can?
Yes, drained black olives are cured and ready to eat; they do not need cooking. Check whether they are pitted before serving, especially if offering whole olives to children.
Can drained black olives go on pizza before baking?
Yes, drained black olives can be added before baking. Pat them dry if they are wet, and use a moderate amount because their briny flavor can make pizza taste saltier, especially alongside cured meats or salty cheese.
Why do drained black olives sometimes taste metallic?
A faint metallic note can come from the curing or canning process, and some canned ripe olives are treated with an iron-based color stabilizer. Rinsing may soften the taste; discard olives with a strong off-flavor or odor.
Can you freeze drained black olives?
Yes, drained black olives can be frozen, but thawing often makes them softer. They work best after freezing in cooked dishes, sauces, or fillings rather than where a firm texture is important.
Are drained black olives high in sodium?
Yes, drained black olives can contain substantial sodium because they are cured in brine. Rinsing may reduce some surface salt, but people limiting sodium should also account for the serving size and other salty foods in the meal.
How can you tell if drained black olives have gone bad?
Discard drained black olives if you see mold, notice a foul smell, or find a slimy surface or unusual discoloration. Do not taste them to check whether they are safe.
Drained black olives Vitamins & Minerals
Vitamins
Vitamin E
0.49mg · 3% DV
Vitamin A
6µg · 1% DV
Vitamin K
0.42µg · 0% DV
Vitamin C
0.27mg · 0% DV
Minerals
Sodium
221mg · 10% DV
Iron
0.99mg · 6% DV
Copper
0.04mg · 4% DV
Calcium
26mg · 3% DV
Potassium ⭐
2.4mg · 0% DV
Drained black olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Drained black olives
To burn the 35 calories in 10 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 Drained black olives?
Drained black olives are ripe olives that have been cured, commonly in brine, and drained before serving. A familiar ingredient across Mediterranean cuisines, they bring a savoury, gently fruity flavour to everyday meals as well as mezze and antipasti spreads.
Their tender texture and salty taste work well with bread, cheese, tomatoes and salads, or as a simple snack. They provide mostly monounsaturated fat and contain vitamin E, but are high in sodium. If you prefer a milder, less salty bite, rinse them briefly before serving; they also pair well with fresh vegetables and herbs.
How Nutritious Is Drained black 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 Drained black 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 Drained black olives Contain Allergens?
No known major allergens
Which Diets Is Drained black 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
Drained black olives Fat Profile
SATURATED
0.43g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
Compare Drained black olives
Foods Similar to Drained black olives
Have another question about Drained black olives?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.