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Green salted olives Calories
High-sodium green olives with monounsaturated fats; cured/fermented
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Green salted olives (20 g) has 29 calories. That works out to 145 calories per 100 g. It contains 0.8 g of carbs, 0.2 g of protein, 3.1 g of fat and 0.7 g of fiber. Its 0.8 mg of Vitamin E covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green salted olives Nutrition Facts
Selected: 5 piece (medium) · 20 g
29
KCAL / 20G
Carbs
0.8g
· 0% DV
Protein
0.2g
· 0% DV
Fat
3.1g
· 4% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 3% · Fat 87%
Green salted olives nutrition facts table · 5 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.41 g | 2% |
| Trans fat | 0 g | |
| Sodium | 311 mg | 14% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0.7 g | 3% |
| Protein | 0.2 g | 0% |
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 5 Pieces of Green salted olives?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 20 g | 29 kcal |
| 3 piece (small) | 12 g | 17 kcal |
| 1 serving (small) | 15 g | 22 kcal |
| 1 serving (medium) | 30 g | 44 kcal |
| 8 piece (large) | 32 g | 46 kcal |
| 0.25 cup (whole) | 34 g | 49 kcal |
| 10 piece (extra large) | 40 g | 58 kcal |
| 1 serving (large) | 50 g | 73 kcal |
| ½ cup (whole) | 68 g | 99 kcal |
| 100 g | 100 g | 145 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Green salted olives
Are green salted olives good for you?
Yes, green salted olives provide mostly monounsaturated fat and contain plant compounds found naturally in olives. Their brine also makes them high in sodium, so they may not be a good choice to eat freely if you are limiting salt.
How do you remove salt from green salted olives?
Rinse green salted olives under water or soak them briefly in cold water to reduce surface salt. For a milder taste, change the soaking water once or more; soaking for too long can also wash away some of their flavor.
How should green salted olives be stored after opening?
Keep green salted olives refrigerated in a covered container, submerged in their brine. Use a clean utensil to take them out, and follow the package directions if they give a specific storage method.
Why do green salted olives taste bitter?
Green salted olives can taste bitter because they are picked before full ripeness and contain naturally bitter compounds. Curing in brine reduces that bitterness; if the olives still taste too strong, a brief soak in fresh water can mellow them.
Are green salted olives fermented?
Some green salted olives are fermented as they cure in brine, while others are prepared using methods that limit or skip fermentation. The process varies by style and producer, but curing is what makes raw olives less bitter and ready to eat.
What is the difference between green salted olives and black olives?
Green salted olives are generally picked earlier, while black olives may be harvested fully ripe or darkened during processing. Their flavor and texture also depend on the olive variety and curing method, so color alone does not tell you how salty they are.
Can you cook with green salted olives?
Yes, green salted olives work well in pasta sauces, stews, salads, and baked dishes. Their saltiness can season the whole dish, so taste before adding extra salt; rinse or soak the olives first if you want a milder result.
Can you eat the pits of green salted olives?
No, green salted olive pits are not meant to be eaten. Chewing one can damage a tooth, and swallowing one can pose a choking risk, particularly for children; remove the pit before eating.
Can dogs eat green salted olives?
Dogs should not be given green salted olives as a snack because the brine is high in salt, and pits can cause choking or digestive problems. A small piece of plain, pitted olive is less risky, but it is better to choose a dog-safe treat.
Should people with high blood pressure limit green salted olives?
Often, yes: the sodium in green salted olives can make it harder to keep blood pressure under control when eaten frequently or in large amounts. If you have high blood pressure or have been advised to restrict sodium, ask your clinician or dietitian what portion suits you.
Green salted olives Vitamins & Minerals
Vitamins
Vitamin E
0.76mg · 5% DV
B6
0.01mg · 1% DV
Vitamin A
4µg · 0% DV
B1
0mg · 0% DV
Minerals
Sodium
311mg · 14% DV
Copper
0.02mg · 2% DV
Calcium
10mg · 1% DV
Iron
0.1mg · 1% DV
Potassium ⭐
8.4mg · 0% DV
Green salted olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green salted olives
To burn the 29 calories in 5 piece (medium) (20 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 salted olives?
Green salted olives are unripe olives cured in brine to mellow their natural bitterness. They are a familiar table olive across the Mediterranean, served as a snack or alongside meals.
Their firm bite and briny, slightly bitter flavour pair well with bread, cheese, tomatoes and other small plates; you can also chop them into salads or cooked dishes. They provide mostly monounsaturated fat and some fibre, while their saltiness is worth keeping in mind. If you prefer a milder taste, rinse them briefly before serving, or use a small handful to add a savoury accent to a meal.
How Nutritious Is Green salted olives?
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 salted olives 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 salted olives Contain Allergens?
No known major allergens
Which Diets Is Green salted olives 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 salted olives Fat Profile
SATURATED
0.41g
MONOUNSATURATED
2.26g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 25:1
Above the ideal 4:1 (25:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.