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Unsalted Green Olives Calories
Unsalted, fiber source, healthy fats
CALORIES
GI
POTASSIUM
FIBER
Unsalted Green Olives Nutrition Facts
Selected: 100 g
115
KCAL / 100G
Carbs
6g
· 19%
Protein
1g
· 3%
Fat
10.7g
· 78%
Fiber
3.2g
Unsalted Green Olives Vitamins & Minerals
Vitamins
Vitamin A
230µg · 26% DV
Vitamin E
3.8mg · 25% DV
Biotin
1.5µg · 5% DV
B5
0.2mg · 4% DV
Minerals
Iron
1mg · 6% DV
Calcium
52mg · 5% DV
Magnesium
11mg · 3% DV
Selenium
0.9µg · 2% DV
Unsalted Green Olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Unsalted Green 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 Unsalted Green Olives Contain Allergens?
No known major allergens
Which Diets Is Unsalted Green 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
Unsalted Green Olives Fat Profile
SATURATED
2.3g
MONOUNSATURATED
7.7g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
Foods Similar to Unsalted Green Olives
Unsalted Green Olives — Frequently Asked Questions
Why can unsalted green olives still taste bitter?
Green olives naturally contain oleuropein, a compound responsible for bitterness. If they have not been cured long enough, they may remain noticeably bitter even without added salt; soaking them in water can mellow the taste.
How should unsalted green olives be stored after opening?
Keep them refrigerated in a clean jar, covered with their packing liquid or fresh water. Use a clean utensil each time to reduce the risk of spoilage, mould, and softening.
Can unsalted green olives be frozen?
Yes, but freezing can make them softer and more watery after thawing. Thawed olives are usually best used in cooked dishes, sauces, or tapenade rather than served on their own.
What is the main difference between unsalted green olives and regular brined olives?
The main difference is sodium and flavour: unsalted olives have a much milder, less salty taste and can suit people limiting salt. Regular brined olives generally keep longer and have a more pronounced flavour.
What goes well with unsalted green olives in a salad?
They pair well with lemon, olive oil, tomatoes, cucumber, fresh herbs, and feta. Because they are not salty, a salty ingredient such as feta, capers, or a lightly seasoned dressing can help bring out their flavour.
Are unsalted green olives better before or after a workout?
Because they are relatively high in fat, they are not ideal as a stand-alone pre-workout snack when quick energy is needed, as fat can slow digestion. They work better as part of a meal with protein and carbohydrate after training or at another time of day.
Is it okay to eat unsalted green olives at night?
For most people, a sensible portion is fine in the evening. However, fatty foods can worsen reflux or indigestion for some people, so anyone affected should avoid eating them close to bedtime or choose a smaller serving.
Are unsalted green olives automatically heart-healthy?
Olives provide mostly unsaturated fats and can fit into a balanced eating pattern, but they are not a food to eat without regard to portion size. Their place in a heart-supportive diet depends on the overall diet and how the olives are prepared.
Who should be cautious with unsalted green olives?
Olive allergy is uncommon, but anyone who develops itching, hives, or swelling of the mouth should avoid them and seek medical advice. People with reflux, gallbladder problems, or sensitivity to fatty foods may also tolerate them better in small portions.
Do green olives keep better with the pit left in?
Yes, pit-in olives generally retain their firm texture and flavour better than pitted olives. Pitted olives are convenient, but their greater exposure to air and liquid can make them soften more quickly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.