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Green olive salad with oil Calories
Rich in monounsaturated fat, high in sodium, low in carbs
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green olive salad with oil (80 g) has 141 calories. That works out to 176 calories per 100 g. It contains 3.3 g of carbs, 1 g of protein, 13.8 g of fat and 2.2 g of fiber. Its 2.5 mg of Vitamin E covers 17% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green olive salad with oil Nutrition Facts
Selected: 1 serving (medium) · 80 g
141
KCAL / 80G
Carbs
3.3g
· 1% DV
Protein
1g
· 2% DV
Fat
13.8g
· 18% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 3% · Fat 88%
Green olive salad with oil nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 141 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0 g | |
| Sodium | 944 mg | 41% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 1 g | 2% |
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 salad with oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 141 kcal |
| 1 tablespoon (chopped) | 15 g | 26 kcal |
| 2 tablespoon (chopped) | 30 g | 53 kcal |
| 10 piece (whole) | 45 g | 79 kcal |
| 1 serving (small) | 50 g | 88 kcal |
| 20 piece (whole) | 90 g | 158 kcal |
| 100 g | 100 g | 176 kcal |
| 1 serving (large) | 120 g | 211 kcal |
| 1 cup (whole) | 140 g | 246 kcal |
Calculated from 176 calories per 100 g.
Frequently Asked Questions About Green olive salad with oil
How do you make green olive salad with oil?
To make green olive salad with oil, slice or roughly chop pitted green olives, then toss them with olive oil and seasonings such as lemon, herbs, or garlic. Let the mixture sit briefly before serving so the flavors blend.
What ingredients go well in green olive salad with oil?
Red onion, parsley, lemon, and capers pair well with green olive salad with oil. Add them in small amounts so their sharp or salty flavors complement, rather than overpower, the olives and olive oil.
Can green olive salad with oil be made ahead?
Yes, you can prepare green olive salad with oil ahead if it contains only olives, oil, and sturdy seasonings. Add fresh tomato or cucumber shortly before serving, since those vegetables release water and can make the salad less crisp.
Why does green olive salad with oil taste bitter?
Green olive salad with oil can taste bitter if the olives themselves are bitter or the olive oil has a strongly pungent flavor. A squeeze of lemon and fresh herbs can balance the taste; avoid adding more oil if the bitterness comes from the olives.
Should green olives be pitted for green olive salad with oil?
Pitting the olives makes green olive salad with oil easier to eat, especially when serving it as a side or appetizer. Use pitted olives or carefully remove the pits before mixing; whole olives are fine if diners expect to remove the pits themselves.
What kind of olive oil is best for green olive salad with oil?
Extra-virgin olive oil works well in green olive salad with oil when you want a pronounced fruity, peppery flavor. Choose a milder olive oil if the olives are already strong-tasting, and taste before adding extra seasoning.
How long does green olive salad with oil last in the fridge?
Keep green olive salad with oil covered in the refrigerator and eat it within a few days. If it includes chopped tomato or cucumber, use it sooner because the vegetables soften and release liquid during storage.
Can green olive salad with oil be frozen?
Freezing is not recommended for green olive salad with oil. The olives can become soft and watery after thawing, and fresh additions such as onion or tomato lose their texture; it is better to prepare only as much as you can use fresh.
What should you serve with green olive salad with oil?
Green olive salad with oil goes well with grilled fish, roasted meats, or a spread of bread and cheese. Its salty, savory flavor also makes it a useful small side alongside mild dishes such as beans or grains.
How can you make green olive salad with oil less salty?
To make green olive salad with oil less salty, rinse and drain the olives before mixing, or briefly soak them in fresh water. Add unsalted vegetables or herbs to soften the salty taste, and skip any added salt.
Green olive salad with oil Vitamins & Minerals
Vitamins
Vitamin E
2.48mg · 17% DV
Vitamin A
16µg · 2% DV
B3
0.24mg · 2% DV
B6
0.02mg · 1% DV
Minerals
Sodium
944mg · 41% DV
Copper
0.06mg · 7% DV
Iron
1.12mg · 6% DV
Calcium
42mg · 4% DV
Potassium ⭐
36mg · 1% DV
Green olive salad with oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green olive salad with oil
To burn the 141 calories in 1 serving (medium) (80 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 salad with oil?
Green olive salad with oil brings together green olives and an oil dressing, keeping the olives’ briny, fruity flavour at the centre. It works as a small side or mezze-style dish, and can be served with bread, cheese, or alongside grilled vegetables and other Mediterranean foods. The exact seasoning varies, so the olives themselves often set the character of the salad.
It is low in carbohydrates and derives much of its energy from fat; brined olives can also make it quite salty. Serve a modest portion with fresh vegetables or grains for a more balanced plate, and rinse the olives briefly if you would like to reduce some of their surface salt.
How Nutritious Is Green olive salad with oil?
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 salad with oil 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 Green olive salad with oil Contain Allergens?
No known major allergens
Which Diets Is Green olive salad with oil 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
Green olive salad with oil Fat Profile
SATURATED
1.92g
MONOUNSATURATED
9.92g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 27:1
Above the ideal 4:1 (27:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.