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Green olive garnish salad Calories
Potato, pea, carrot, pickle, mayonnaise and green olive salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green olive garnish salad (150 g) has 222 calories. That works out to 148 calories per 100 g. It contains 20.1 g of carbs, 3.2 g of protein, 14.9 g of fat and 3.6 g of fiber. Its 247.5 µg of Vitamin A covers 28% of the Daily Value. Its glycemic index is 57 (medium), so it raises blood sugar at a moderate pace.
Green olive garnish salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
222
KCAL / 150G
Carbs
20.1g
· 7% DV
Protein
3.2g
· 6% DV
Fat
14.9g
· 19% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 6% · Fat 59%
Green olive garnish salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 2.17 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 735 mg | 32% |
| Total carbohydrate | 20.1 g | 7% |
| Fiber | 3.6 g | 13% |
| Protein | 3.2 g | 6% |
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 1 Serving of Green olive garnish salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 222 kcal |
| 2 tablespoon (small) | 30 g | 44 kcal |
| 4 tablespoon (medium) | 60 g | 89 kcal |
| 100 g | 100 g | 148 kcal |
| ½ cup (half) | 100 g | 148 kcal |
| 1 cup (large) | 200 g | 296 kcal |
| 1 serving (large) | 250 g | 370 kcal |
| 1 pack (large) | 300 g | 444 kcal |
Calculated from 148 calories per 100 g.
Frequently Asked Questions About Green olive garnish salad
What is green olive garnish salad made of?
Green olive garnish salad is typically made with potatoes, peas, carrots, pickles, mayonnaise and green olives. The cooked vegetables are cooled and chopped before being mixed with the other ingredients, so the salad stays creamy rather than watery.
How do you make green olive garnish salad?
To make green olive garnish salad, cook the potatoes, peas and carrots until tender, then cool and chop them. Mix with chopped pickles, sliced green olives and mayonnaise; fold gently so the potatoes keep their shape.
What do you serve with green olive garnish salad?
Green olive garnish salad is served cold alongside grilled meat, chicken or fish, and it also works on a buffet or as a sandwich filling. Its creamy, tangy flavor pairs especially well with simply seasoned main dishes.
Can you make green olive garnish salad ahead of time?
Yes, you can make green olive garnish salad ahead of serving. Chill the cooked vegetables before mixing, cover the finished salad and refrigerate it; stir it before serving and keep it cold while it is on the table.
How long does green olive garnish salad last in the fridge?
Green olive garnish salad generally keeps for 3–4 days in a covered container in the refrigerator. Discard it if it has been left at room temperature for too long, and avoid returning a serving dish to storage after it has sat out.
Can you freeze green olive garnish salad?
No, freezing green olive garnish salad is not recommended. The cooked vegetables can turn soft and watery as they thaw, and the mayonnaise may separate, so make only what you can refrigerate and serve within a few days.
Can you make green olive garnish salad without mayonnaise?
Yes, you can make green olive garnish salad with thick plain yogurt instead of mayonnaise. The result is tangier and less rich; drain watery vegetables well and keep the yogurt-based salad refrigerated until serving.
Is green olive garnish salad the same as Russian salad?
Not always: green olive garnish salad specifically includes green olives, while Russian salad recipes do not require them. Both commonly combine potatoes, peas, carrots, pickles and a creamy dressing, and names can vary between households and regions.
Can you use canned vegetables in green olive garnish salad?
Yes, canned vegetables work in green olive garnish salad. Drain them thoroughly and rinse them if they taste salty; letting them dry before mixing helps prevent excess liquid from thinning the mayonnaise dressing.
Should you use pitted olives in green olive garnish salad?
Yes, pitted green olives are the easiest choice for green olive garnish salad. If using olives with pits, remove the pits and slice the olives before mixing them in, so no one bites into a pit while eating.
Green olive garnish salad Vitamins & Minerals
Vitamins
Vitamin A
247.5µg · 28% DV
Vitamin K
28.5µg · 24% DV
B6
0.29mg · 17% DV
Vitamin C
12.3mg · 14% DV
Minerals
Sodium
735mg · 32% DV
Copper
0.15mg · 17% DV
Phosphorus
93mg · 13% DV
Manganese
0.27mg · 12% DV
Potassium ⭐
368mg · 11% DV
Green olive garnish salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green olive garnish salad
To burn the 222 calories in 1 serving (medium) (150 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 Green olive garnish salad?
Green olive garnish salad combines cooked potatoes, peas and carrots with pickles, green olives and mayonnaise. It is a chilled, creamy vegetable salad, with the olives adding a briny accent and the pickles bringing a sharper crunch.
Serve it as a side with grilled meat or fish, spoon it onto a buffet plate, or use it in sandwiches. It fits naturally alongside other Mediterranean-style salads, though recipes and serving customs vary from household to household. The vegetables contribute some fibre, while the mayonnaise makes it richer in fat; it is best thought of as a substantial side rather than a light pile of greens. For a lighter version, replace part of the mayonnaise with plain yogurt, or serve a smaller portion with fresh vegetables.
How Nutritious Is Green olive garnish salad?
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 Green olive garnish salad 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 Green olive garnish salad Contain Allergens?
Contains these allergens:
Which Diets Is Green olive garnish salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Green olive garnish salad Fat Profile
SATURATED
2.17g
MONOUNSATURATED
7.28g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 47.6:1
Above the ideal 4:1 (47.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.