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Fermented black olives Calories
Salty, fermented, rich in monounsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
8 piece (medium) of Fermented black olives (30 g) has 35 calories. That works out to 116 calories per 100 g. It contains 1.8 g of carbs, 0.2 g of protein, 3.3 g of fat and 0.5 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fermented black olives Nutrition Facts
Selected: 8 piece (medium) · 30 g
35
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
0.2g
· 0% 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 2% · Fat 79%
Fermented black olives nutrition facts table · 8 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 | 0.2 g | 0% |
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 Fermented black olives?
| Serving | Amount | Calories |
|---|---|---|
| 8 piece (medium) | 30 g | 35 kcal |
| 1 tablespoon (chopped) | 8 g | 9 kcal |
| 4 piece (small) | 15 g | 17 kcal |
| 1 serving (small) | 25 g | 29 kcal |
| 1 serving (medium) | 40 g | 46 kcal |
| 12 piece (large) | 45 g | 52 kcal |
| 16 piece (extra large) | 60 g | 70 kcal |
| 1 serving (large) | 60 g | 70 kcal |
| 100 g | 100 g | 116 kcal |
| 1 cup (whole) | 135 g | 157 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Fermented black olives
Are fermented black olives good for you?
Yes, fermented black olives contain monounsaturated fats and can fit into a balanced diet. They are often brined, though, so their saltiness matters if you are watching your sodium intake; rinsing them can make them taste less salty.
Do fermented black olives contain probiotics?
They may be produced through fermentation, but fermented black olives are not automatically a reliable source of live probiotics. Pasteurization or other processing can reduce live microbes, so fermentation alone does not tell you whether beneficial cultures remain.
How are fermented black olives made?
Fermented black olives are typically cured in brine, where naturally occurring or added microorganisms ferment sugars in the fruit. The time and method vary with the olive variety and producer, and fermentation also helps develop the olives’ characteristic flavor.
Why do fermented black olives taste bitter?
Fermented black olives can taste bitter when some of the fruit’s naturally bitter compounds remain after curing. The olive variety and curing method affect the flavor; rinsing or briefly soaking them can soften bitterness as well as reduce saltiness.
How do you reduce the salt in fermented black olives?
Rinse fermented black olives under water or soak them briefly in fresh water before serving. A longer soak removes more salt but can also dull their flavor and soften their texture; refrigerate them if you soak them ahead.
How should you store fermented black olives after opening?
Keep opened fermented black olives refrigerated in a covered container and submerged in their brine. Use a clean utensil to take them out, and avoid leaving them at room temperature for extended periods.
Are fermented black olives different from Kalamata olives?
Kalamata is a particular Greek olive variety, while fermented black olives describe olives by their color and curing method. Kalamata olives are often cured by fermentation, but not every fermented black olive is a Kalamata olive.
Can you cook with fermented black olives?
Yes, fermented black olives work well in pasta, salads, sauces, stews, and baked dishes. Their briny flavor can season a recipe, so taste the dish before adding extra salt and remove the pits when needed.
Can fermented black olives be frozen?
Yes, you can freeze fermented black olives, but thawing may make their texture softer. They are usually better after freezing in cooked dishes, sauces, or chopped toppings than served on their own.
How can you tell if fermented black olives have gone bad?
Discard fermented black olives if they develop mold, an unpleasant odor, a slimy surface, or an unusually soft texture. Some brine cloudiness can occur without spoilage, so check for other changes as well.
Fermented black olives Vitamins & Minerals
Vitamins
Vitamin E
0.49mg · 3% DV
Vitamin A
6µg · 1% DV
B6
0.01mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
221mg · 10% DV
Copper
0.08mg · 9% DV
Iron
0.99mg · 6% DV
Calcium
26mg · 3% DV
Potassium ⭐
2.4mg · 0% DV
Fermented black olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fermented black olives
To burn the 35 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 Fermented black olives?
Fermented black olives are ripe olives cured in brine, where fermentation helps mellow their natural bitterness and develops their savoury flavour. They are a familiar part of Mediterranean food traditions, including in Turkey, where many local varieties are prepared and enjoyed.
Their taste is tangy and salty, and the flesh is soft and pleasantly substantial. Serve them with bread, cheese and tomatoes, add them to salads, or offer them alongside a meal as part of a mezze-style spread. They provide mostly monounsaturated fat, with 10.9 g of fat per 100 g. If you prefer a milder, less salty bite, rinse them briefly before serving.
How Nutritious Is Fermented 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 Fermented 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 Fermented black olives Contain Allergens?
No known major allergens
Which Diets Is Fermented 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
Fermented black olives Fat Profile
SATURATED
0.43g
MONOUNSATURATED
2.39g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.