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Drained olives Calories
Contains monounsaturated fat and vitamin E; high in sodium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (small) of Drained olives (40 g) has 46 calories. That works out to 116 calories per 100 g. It contains 2.5 g of carbs, 0.3 g of protein, 4.4 g of fat and 0.6 g of fiber. Its 1.3 mg of Iron covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Drained olives Nutrition Facts
Selected: 10 piece (small) · 40 g
46
KCAL / 40G
Carbs
2.5g
· 1% DV
Protein
0.3g
· 1% DV
Fat
4.4g
· 6% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 2% · Fat 78%
Drained olives nutrition facts table · 10 piece (small) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.57 g | 3% |
| Trans fat | 0 g | |
| Sodium | 349 mg | 15% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0.6 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.
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How Many Calories in 10 Small Pieces of Drained olives?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (small) | 40 g | 46 kcal |
| 1 tablespoon (chopped) | 15 g | 17 kcal |
| 5 piece (mini) | 20 g | 23 kcal |
| 2 tablespoon (chopped) | 30 g | 35 kcal |
| 15 piece (medium) | 60 g | 70 kcal |
| 20 piece (large) | 80 g | 93 kcal |
| 100 g | 100 g | 116 kcal |
| 30 piece (jumbo) | 120 g | 139 kcal |
| 1 cup (whole) | 135 g | 157 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Drained olives
How should you store drained olives after opening?
Store drained olives in a clean, covered container in the refrigerator. If you have the original brine, keeping the olives submerged helps prevent them from drying out; do not leave them at room temperature for extended periods.
Should you rinse drained olives before eating them?
No, rinsing is not essential. If drained olives taste too salty, a quick rinse can remove some of the brine on their surface, but it will not remove all the salt inside the olives.
Can you freeze drained olives?
Yes, you can freeze drained olives, but thawing may make their texture softer. They work better in cooked dishes after freezing than as a topping where you want a firm, fresh texture.
Can you eat drained olives straight from the jar?
Yes, drained olives are ready to eat once removed from their brine. If they taste too salty, rinse them briefly first; discard any olives that smell unusual or look moldy.
Does draining olives reduce their sodium?
Draining removes the brine clinging to the olives, so it may reduce some surface salt. It does not remove all the sodium absorbed by the olives; rinsing can remove a little more.
How can you use drained olives in cooking?
Add drained olives to salads, pasta, pizzas, or cooked vegetables. Their briny flavor seasons the dish, so taste the food before adding extra salt.
Do drained olives need to be covered with brine in the fridge?
Keeping drained olives submerged in their original brine helps them stay moist. If you have discarded the brine, use a clean airtight container and refrigerate the olives rather than leaving them exposed.
Are drained olives good for you?
Drained olives provide monounsaturated fat and vitamin E, but they can also be high in sodium. They can fit into meals as a flavorful ingredient; rinse them if you want to reduce some surface salt.
Can drained olives be used in olive tapenade?
Yes, drained olives are a convenient base for tapenade. Blend them with capers, garlic, and olive oil, tasting before adding salt because the olives and capers may already make the spread salty.
Do drained olives go bad?
Yes, drained olives can spoil, especially if left unrefrigerated or handled with dirty utensils. Keep them covered and chilled, and throw them away if you notice mold, an unpleasant smell, or an unusual slimy texture.
Drained olives Vitamins & Minerals
Vitamins
Vitamin E
0.66mg · 4% DV
Vitamin A
8µg · 1% DV
B6
0.01mg · 1% DV
B3
0.09mg · 1% DV
Minerals
Sodium
349mg · 15% DV
Iron
1.32mg · 7% DV
Copper
0.05mg · 6% DV
Calcium
35mg · 4% DV
Potassium ⭐
3.2mg · 0% DV
Drained olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Drained olives
To burn the 46 calories in 10 piece (small) (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 Drained olives?
Drained olives are whole or sliced olives removed from their preserving liquid, commonly brine. They come in green and black varieties, with flavour and texture shaped by the olive and how ripe it was: some are mild and firm, others more pungent, soft or wrinkled.
Across Mediterranean cooking, they’re served as a snack or appetiser and added to salads, sandwiches, pasta and savoury dishes. Their fat is largely monounsaturated, and they provide vitamin E, but brined olives can be high in sodium. If you prefer a milder, less salty taste, briefly rinse them and drain well before serving.
How Nutritious Is Drained 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 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 olives Contain Allergens?
No known major allergens
Which Diets Is Drained 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 olives Fat Profile
SATURATED
0.57g
MONOUNSATURATED
3.16g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.