10 piece (medium) of Black olives (35 g) has 40 calories. That works out to 115 calories per 100 g. It contains 2.2 g of carbs, 0.3 g of protein, 3.7 g of fat and 1.1 g of fiber. Its 257.3 mg of Sodium covers 11% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Black olives Nutrition Facts

Selected: 100 g

115

KCAL / 100G

Carbs

6.3g

· 2% DV

Protein

0.8g

· 2% DV

Fat

10.7g

· 14% DV

Fiber

3.2g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 20% · Protein 3% · Fat 77%

Black olives Vitamins & Minerals

Vitamins

Vitamin E

1.65mg · 11% DV

Vitamin A

17µg · 2% DV

0.02mg · 2% DV

0.24mg · 2% DV

Minerals

Sodium

735mg · 32% DV

Iron

3mg · 17% DV

Calcium

88mg · 9% DV

Selenium

0.9µg · 2% DV

How Nutritious Is Black olives?

Nutrient density

Medium

45/ 100

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

46/ 100

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.

Black olives Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Black olives

To burn the 115 calories in 100 g:

🚶

28min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Black 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 Black olives Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Black 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

Black olives Fat Profile

SATURATED

2.3g

MONOUNSATURATED

7.7g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 11.7:1

Above the ideal 4:1 (11.7:1).

Compare Black olives

🫒vs🍅

Black olives vs Tomato97 kcal more per 100 g

→🫒vs🥗

Black olives vs Mixed Green Salad97 kcal more per 100 g

→🫒vs🫑

Black olives vs Red Pepper84 kcal more per 100 g

→🫒vs🥄

Black olives vs Boiled Beetroot71 kcal more per 100 g

→

Foods Similar to Black olives

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Black olives

How many calories are in Haurma black olives?

Haurma black olives provide 115 calories per 100 g. The same amount contains 10.7 g of fat, 6.3 g of carbohydrates, and 0.8 g of protein.

Are Haurma black olives keto-friendly?

Yes, Haurma black olives are compatible with a keto diet. They contain 6.3 g of carbohydrates and 3.2 g of fiber per 100 g, and have a glycemic index of 15.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026