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Dry Salted Black Olive Calories
Dry salted black olives, Mediterranean staple, intense flavor.
CALORIES
GI
POTASSIUM
FIBER
Dry Salted Black Olive Nutrition Facts
Selected: 100 g
210
KCAL / 100G
Carbs
6g
· 11%
Protein
1.5g
· 3%
Fat
21g
· 86%
Fiber
4g
Dry Salted Black Olive Vitamins & Minerals
Vitamins
Vitamin E
3.8mg · 25% DV
B5
0.3mg · 6% DV
Biotin
1.5µg · 5% DV
B1
0.03mg · 3% DV
Minerals
Sodium
3200mg · 139% DV
Iron
3mg · 17% DV
Calcium
88mg · 9% DV
Magnesium
20mg · 5% DV
Dry Salted Black Olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Dry Salted Black Olive 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 Dry Salted Black Olive Contain Allergens?
No known major allergens
Which Diets Is Dry Salted Black Olive 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
Dry Salted Black Olive Fat Profile
SATURATED
3.2g
MONOUNSATURATED
15.2g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Dry Salted Black Olive
Dry Salted Black Olive — Frequently Asked Questions
Why are dry salted black olives wrinkled and so intensely flavored?
They are cured with dry salt, which draws out moisture from the fruit. This creates their wrinkled appearance, firmer texture, and concentrated olive flavor.
Can dry salted black olives be eaten without rinsing?
Yes, but a quick rinse is useful if their surface salt tastes too strong. Pat them dry after rinsing and eat them soon afterward.
How can you make dry salted black olives less salty?
Rinse them under cool water or soak them briefly, changing the water if needed. Avoid prolonged soaking, as it can dilute their flavor and soften the texture.
How should dry salted black olives be stored after opening?
Keep them refrigerated in a clean, tightly sealed container. Use a clean utensil each time to reduce the chance of spoilage or mold.
Can dry salted black olives be frozen?
They can be frozen safely, but thawing may make them softer and less appealing. Refrigeration and using them within a reasonable time is usually the better option.
What goes well with dry salted black olives at breakfast?
They pair well with tomatoes, cucumber, fresh herbs, cheese, and whole-grain bread. Lemon, oregano, and olive oil also balance their bold savory taste.
Why is it useful to chop dry salted black olives before adding them to a salad?
Chopping distributes their strong, salty flavor more evenly throughout the salad. Pitted olives are also easier and safer to eat in mixed dishes.
How do dry salted black olives differ from brine-cured black olives?
Dry salted olives are cured with salt rather than stored in salty liquid. They are typically less juicy, more wrinkled, and have a more concentrated flavor than brine-cured olives.
Should people with high blood pressure be careful with dry salted black olives?
Yes. Because they are salt-cured, people who need to limit sodium should keep portions modest and consider rinsing them. Those with hypertension, kidney disease, or a prescribed low-sodium diet should follow their clinician's advice.
Do dry salted black olives lose their benefits when cooked?
They can still add flavor to cooked dishes, but long exposure to high heat can reduce their aroma and affect some sensitive compounds. Add them near the end of cooking for pasta, vegetables, or pizza.
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Nutrition data compiled from USDA FoodData Central and scientific sources.