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Green olive paste Calories
Savory, aromatic spread made from green olives, olive oil, and spices.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Green olive paste (15 g) has 33 calories. That works out to 220 calories per 100 g. It contains 0.6 g of carbs, 0.2 g of protein, 3.2 g of fat and 0.5 g of fiber. Its 180 mg of Sodium covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Green olive paste?
Green olive paste is a savoury spread made by crushing pitted green olives, often with olive oil and spices. Its texture can range from roughly chopped and coarse to quite smooth. Olive pastes are part of the wider Mediterranean tradition of preserving and serving olives, and recipes vary from one household or region to another.
Its briny, tangy flavour and rich texture work well on toast, in sandwiches, or as part of a mezze or antipasto spread. It is mostly fat, with some fibre and little protein or carbohydrate. Because the olives can make it quite salty, try it with fresh vegetables or pair it with plain bread and other mild flavours.
Green olive paste Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
4g
· 1% DV
Protein
1.5g
· 3% DV
Fat
21g
· 27% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 3% · Fat 89%
Green olive paste Vitamins & Minerals
Vitamins
Vitamin E
3.1mg · 21% DV
Vitamin A
80µg · 9% DV
B5
0.2mg · 4% DV
B1
0.03mg · 3% DV
Minerals
Sodium
1200mg · 52% DV
Iron
1mg · 6% DV
Calcium
52mg · 5% DV
Phosphorus
20mg · 3% DV
How Nutritious Is Green olive paste?
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.
Green olive paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green olive paste
To burn the 220 calories in 100 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.
Is Green olive paste 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 paste Contain Allergens?
No known major allergens
Which Diets Is Green olive paste Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Green olive paste Fat Profile
SATURATED
3.2g
MONOUNSATURATED
15.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10.9:1
Above the ideal 4:1 (10.9:1).
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Frequently Asked Questions About Green olive paste
What is green olive paste made of?
Green olive paste is usually made by crushing pitted green olives with olive oil and seasonings. Some versions include ingredients such as garlic, capers, or lemon, so the flavor and texture vary by recipe.
How do you use green olive paste?
Spread green olive paste on toast or sandwiches, or spoon a little into pasta, roasted vegetables, or salad dressing. Its bold, briny flavor can dominate a dish, so add it gradually and taste before adding extra salt.
How do you make green olive paste at home?
To make green olive paste, blend pitted green olives with a little olive oil, stopping while the mixture is as coarse or smooth as you like. Add garlic, lemon, or herbs if desired, and taste before adding salt because olives are often already salty.
How should green olive paste be stored after opening?
Keep opened green olive paste in a clean, airtight container in the refrigerator. Use a clean utensil each time, and follow the product’s use-by guidance; discard it if you notice mold, an off smell, or an unusual change in appearance.
Is green olive paste the same as tapenade?
Not necessarily. Green olive paste can be a simple blend of olives and oil, while traditional tapenade often includes capers and may contain anchovies. Recipes vary, so the names can overlap but do not always describe the same ingredients.
What can you serve with green olive paste?
Green olive paste pairs well with crusty bread, crackers, cheese, and raw or grilled vegetables. It also works as a sandwich spread or part of an antipasto-style platter; choose milder, less salty accompaniments to balance its briny flavor.
Can you cook with green olive paste?
Yes, green olive paste can flavor pasta, sauces, vegetables, and marinades. Stir it in near the end of cooking to preserve more of its olive aroma, and taste the finished dish before adding salt.
Can green olive paste replace whole olives in a recipe?
Green olive paste can replace chopped olives in spreads, sauces, and some cooked dishes, but it will add moisture and distribute its flavor more evenly. Start with less paste than the amount of chopped olives, then adjust to taste.
Why does green olive paste taste bitter?
Green olive paste may taste bitter because of the olive variety, less-ripe fruit, or the way the olives were processed. Olive oil and seasonings can also affect the flavor; a little lemon or a milder accompaniment may balance it.
Can you freeze green olive paste?
Yes, green olive paste can be frozen in small, airtight portions. Its oil may separate and the texture may change after thawing, so stir it well before use and avoid freezing it again once thawed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.