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Green sour olive Calories
Sour, salty, antioxidant source
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Green sour olive (25 g) has 36 calories. That works out to 145 calories per 100 g. It contains 1 g of carbs, 0.3 g of protein, 3.8 g of fat and 0.8 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green sour olive Nutrition Facts
Selected: 5 piece (medium) · 25 g
36
KCAL / 25G
Carbs
1g
· 0% DV
Protein
0.3g
· 1% DV
Fat
3.8g
· 5% DV
Fiber
0.8g
· 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 sour olive nutrition facts table · 5 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 389 mg | 17% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0.8 g | 3% |
| Protein | 0.3 g | 1% |
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 Medium Green sour olive?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 5 g | 7 kcal |
| 1 tablespoon (chopped) | 12 g | 17 kcal |
| 3 piece (small) | 15 g | 22 kcal |
| 5 piece (medium) | 25 g | 36 kcal |
| 1 ounce (whole) | 28 g | 41 kcal |
| 1 serving (medium) | 30 g | 44 kcal |
| 10 piece (large) | 50 g | 73 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (whole) | 130 g | 189 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Green sour olive
What makes green sour olives taste sour?
Green sour olives get their tang mainly from the brining and fermentation process. The sharpness can vary with the recipe and how long the olives have fermented; rinsing a serving briefly can soften both the sour and salty taste.
How are green sour olives traditionally prepared?
Green sour olives are typically cured to remove their natural bitterness, then kept in brine to develop their tangy, salty flavor. Recipes vary: olives may be cracked or slit before curing, which helps the brine reach the flesh.
Why do green sour olives taste bitter?
Green sour olives can taste bitter because green, unripe olives naturally contain bitter compounds. If curing has not reduced them enough, soaking a portion in fresh water and changing the water can mellow the bitterness.
How do you make green sour olives less salty?
To make green sour olives less salty, rinse the amount you plan to eat or soak it in fresh water. Change the water if soaking for longer; this also softens some of the olives’ sourness, so taste as you go.
How should you store green sour olives after opening?
Store green sour olives in a covered container in the refrigerator, keeping them submerged in their brine. Use a clean utensil each time you serve them, and avoid leaving the jar at room temperature for extended periods.
Are green sour olives fermented?
Often, yes: green sour olives are commonly fermented in brine as part of curing, though methods differ. Fermentation does not guarantee that a packaged olive contains live cultures, since processing and storage can affect them.
Can you cook with green sour olives?
Yes, green sour olives work in cooked dishes as well as salads and snacks. Add them to sauces, stews, or roasted vegetables near the end of cooking, and go easy on extra salt because the olives season the dish.
What causes a white film on green sour olives?
A white film on green sour olives may be harmless fermentation yeast if it is a thin surface film, but fuzzy growth, an unpleasant odor, or slimy brine can signal spoilage. When you cannot confidently identify the film, discard the olives.
What foods pair well with green sour olives?
Green sour olives pair well with mild cheeses, bread, roasted vegetables, fish, and grain dishes. Their sharp, salty flavor can brighten rich foods, while unsalted or lightly seasoned sides keep a meal from becoming too salty.
Are green sour olives good for you?
Green sour olives provide mostly unsaturated fat and contain antioxidant compounds, but brined olives can be high in sodium. If you need to limit sodium for a health condition, ask your clinician or dietitian how they fit your eating plan.
Green sour olive Vitamins & Minerals
Vitamins
Vitamin E
0.43mg · 3% DV
Vitamin A
5µg · 1% DV
B6
0.01mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
389mg · 17% DV
Copper
0.03mg · 3% DV
Calcium
13mg · 1% DV
Iron
0.13mg · 1% DV
Potassium ⭐
11mg · 0% DV
Green sour olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green sour olive
To burn the 36 calories in 5 piece (medium) (25 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 sour olive?
Green sour olive is a table olive made from fruit picked while still green and cured to soften its natural bitterness. It is commonly preserved in brine; the sharp, tangy taste can vary with the curing method, and some olives develop a more pronounced sourness through fermentation.
In Mediterranean-style meals, it is served as part of a meze spread, alongside bread and cheese, or chopped into salads and savoury dishes. Its briny, pleasantly bitter flavour also works well with roasted vegetables and mild cheeses. Nutritionally, it is mostly a source of fat rather than protein, with 15.3 g of fat per 100 g. If you want a lighter snack, have a modest portion with fresh vegetables or bread rather than eating it by itself.
How Nutritious Is Green sour olive?
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 sour olive 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 sour olive Contain Allergens?
No known major allergens
Which Diets Is Green sour olive 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
Green sour olive Fat Profile
SATURATED
0.53g
MONOUNSATURATED
2.83g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.