10 piece (medium) of Greek black olives (40 g) has 84 calories. That works out to 210 calories per 100 g. It contains 2.4 g of carbs, 0.7 g of protein, 8 g of fat and 1.4 g of fiber. Its 1.5 mg of Vitamin E covers 10% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Greek black olives Nutrition Facts

Selected: 10 piece (medium) · 40 g

KCAL / 40G

Carbs

2.4g

· 1% DV

Protein

0.7g

· 1% DV

Fat

· 10% DV

Fiber

1.4g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 11% · Protein 3% · Fat 86%

Greek black olives nutrition facts table · 10 piece (medium) (40 g)

Nutrient	Amount	% DV
Calories	84 kcal
Total fat	8 g	10%
Saturated fat	1.4 g	7%
Trans fat	0 g
Sodium	560 mg	24%
Total carbohydrate	2.4 g	1%
Fiber	1.4 g	5%
Protein	0.7 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 Pieces of Greek black olives?

Serving	Amount	Calories
10 piece (medium)	40 g	84 kcal
1 piece (jumbo)	4 g	8 kcal
1 tablespoon (chopped)	12 g	25 kcal
5 piece (small)	20 g	42 kcal
1 serving (medium)	50 g	105 kcal
15 piece (large)	60 g	126 kcal
20 piece (extra large)	80 g	168 kcal
100 g	100 g	210 kcal
1 cup (whole)	120 g	252 kcal
1 pack (medium)	200 g	420 kcal

Calculated from 210 calories per 100 g.

Frequently Asked Questions About Greek black olives

Are Greek black olives good for you?

Yes. Greek black olives provide mostly monounsaturated fats and antioxidant compounds, making them a flavorful part of meals. They are often cured in brine, so their sodium can be substantial; rinsing them can soften the salty taste.

Are Greek black olives the same as Kalamata olives?

Not necessarily. Kalamata is a particular Greek olive variety, often almond-shaped and deep purple, while Greek black olives can refer to several varieties and curing styles. Some products sold as Greek black olives are Kalamata, but the terms are not interchangeable.

How are Greek black olives cured?

Greek black olives are typically cured in brine, though some are dry-cured with salt. Curing removes the olives’ natural bitterness and develops their savory flavor; the exact texture and taste vary with the olive variety and curing method.

Should you rinse Greek black olives before eating them?

You can rinse Greek black olives if their brine tastes too salty. Rinsing reduces surface brine but does not remove all the sodium inside the olives, so account for their saltiness when seasoning salads, sauces, or cooked dishes.

How should you store Greek black olives after opening?

Keep opened Greek black olives refrigerated in a covered container, preferably submerged in their brine. Use a clean utensil to take them out, and follow the package’s storage directions; discard them if you notice mold, an off smell, or an unusual texture.

Can you cook Greek black olives?

Yes. Add Greek black olives to pasta, roasted vegetables, bread dough, or baked fish. Their salty, savory flavor intensifies a dish, so add them before adjusting the seasoning and taste the food before adding extra salt.

Why do Greek black olives taste bitter?

A bitter edge in Greek black olives can reflect the olive variety or its curing method. Proper curing usually mellows natural bitterness, but a quick rinse or brief soak in water can make especially sharp-tasting olives milder.

Do Greek black olives have pits?

Some Greek black olives are sold with pits and others are pitted, so check the product itself before serving. Don’t swallow the hard pit; remove it while eating, and choose pitted olives for young children to reduce choking risk.

Can you freeze Greek black olives?

Yes, you can freeze Greek black olives, but freezing may soften their texture once thawed. Drain and portion them into a sealed freezer-safe container, then use the thawed olives in cooked dishes, where the texture change is less noticeable.

What dishes go well with Greek black olives?

Greek black olives pair well with tomato, cucumber, red onion, feta, fish, and herbs such as oregano. Use them in Greek-style salads, grain bowls, pasta, or sandwiches, and reduce added salt because the olives already bring a briny flavor.

Greek black olives Vitamins & Minerals

Vitamins

Vitamin E

1.52mg · 10% DV

Vitamin A

32µg · 4% DV

Biotin

0.4µg · 1% DV

0.06mg · 1% DV

Minerals

Sodium

560mg · 24% DV

Copper

0.08mg · 9% DV

Iron

1.32mg · 7% DV

Calcium

33mg · 3% DV

Potassium ⭐

44mg · 1% DV

Greek black olives Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.4

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Greek black olives

To burn the 84 calories in 10 piece (medium) (40 g):

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

11min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Greek black olives?

Greek black olives are ripe olives, usually cured in brine or salt until their skins turn deep purple to black. They come from Greece and are sold whole, pitted or sometimes crushed. Depending on the variety and cure, they taste pleasantly salty, fruity and slightly bitter, with a firm, meaty bite.

In Greece they are served alongside bread, cheese and other small dishes, or stirred into salads and cooked foods. They also work well on a mezze board or as a savoury snack. Their nutrition is mostly fat, with little carbohydrate; 100 g contains 20 g of fat. If you prefer a milder, less salty taste, rinse them briefly and pair them with fresh vegetables or unsalted bread.

How Nutritious Is Greek black olives?

Nutrient density

High

60/ 100

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

39/ 100

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 Greek black 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 Greek black olives Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Greek 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

Greek black olives Fat Profile

SATURATED

1.4g

MONOUNSATURATED

5.6g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 24:1

Above the ideal 4:1 (24:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Greek black olives Calories

Quick answer

Greek black olives Nutrition Facts

Greek black olives nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 10 piece (medium) (40 g)

How Many Calories in 10 Pieces of Greek black olives?

Frequently Asked Questions About Greek black olives

Are Greek black olives good for you?

Are Greek black olives the same as Kalamata olives?

How are Greek black olives cured?

Should you rinse Greek black olives before eating them?

How should you store Greek black olives after opening?

Can you cook Greek black olives?

Why do Greek black olives taste bitter?

Do Greek black olives have pits?

Can you freeze Greek black olives?

What dishes go well with Greek black olives?

Greek black olives Vitamins & Minerals

Greek black olives Glycemic Index

How to Burn Off Greek black olives

What is Greek black olives?

How Nutritious Is Greek black olives?

Nutrient density

Satiety score

Is Greek black olives Processed?

Does Greek black olives Contain Allergens?

Which Diets Is Greek black olives Good For?

Greek black olives Fat Profile

Compare Greek black olives

Foods Similar to Greek black olives

Have another question about Greek black olives?

Greek black olives nutrition facts table · 10 piece (medium) (40 g)