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Homemade green olive tapenade Calories
A savory spread made with green olives and olive oil; relatively high in fat and sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Homemade green olive tapenade (15 g) has 38 calories. That works out to 250 calories per 100 g. It contains 0.7 g of carbs, 0.2 g of protein, 3.8 g of fat and 0.5 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Homemade green olive tapenade Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
38
KCAL / 15G
Carbs
0.7g
· 0% DV
Protein
0.2g
· 0% DV
Fat
3.8g
· 5% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 2% · Fat 91%
Homemade green olive tapenade nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 218 mg | 9% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0.5 g | 2% |
| 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 1 Tablespoon of Homemade green olive tapenade?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 38 kcal |
| 1 teaspoon (small) | 5 g | 13 kcal |
| 1 ounce (medium) | 28 g | 70 kcal |
| 2 tablespoon (large) | 30 g | 75 kcal |
| 1 serving (medium) | 30 g | 75 kcal |
| 100 g | 100 g | 250 kcal |
| 1 cup (large) | 240 g | 600 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Homemade green olive tapenade
How do you make homemade green olive tapenade?
Homemade green olive tapenade is made by blending pitted green olives with olive oil until spreadable. Garlic, lemon juice, herbs, capers, or nuts are common additions; taste the olives first, since brined olives may already make the spread salty enough.
How do you eat homemade green olive tapenade?
Homemade green olive tapenade can be spread on toast, spooned into sandwiches, or served as a dip with crackers and vegetables. It also works as a finishing sauce for grilled fish or vegetables, or stirred into warm pasta.
How long does homemade green olive tapenade last in the fridge?
Homemade green olive tapenade keeps for about a week in the refrigerator when stored in a clean, airtight container. Use a clean spoon each time, and discard it if you see mold or notice an off smell.
What is the difference between green and black olive tapenade?
Homemade green olive tapenade is usually brighter, sharper, and sometimes more bitter than tapenade made with black olives. Black olives tend to give a softer, more mellow flavor; the final taste also depends on the olive variety and added ingredients.
What goes well with homemade green olive tapenade?
Homemade green olive tapenade pairs well with crusty bread, crackers, cheese, sandwiches, and grilled vegetables. Try a small spoonful with roast chicken or fish, or toss it through pasta; its briny flavor can season a dish without extra salt.
Can you freeze homemade green olive tapenade?
Yes, homemade green olive tapenade can be frozen in small, airtight portions. Thaw it in the refrigerator and stir well before serving, since the oil may separate and the texture may be softer than when freshly made.
Why is homemade green olive tapenade bitter?
Homemade green olive tapenade can taste bitter because green olives are often less ripe and naturally more pungent than black olives. Blend in a little more olive oil or lemon juice, or add a small amount of honey to soften the flavor.
What ingredients are in homemade green olive tapenade?
Homemade green olive tapenade starts with pitted green olives and olive oil. Recipes often add garlic, lemon, capers, parsley, or anchovies, but the extras are optional; capers and brined olives can make the finished spread especially salty.
Can you use homemade green olive tapenade in pasta?
Yes, homemade green olive tapenade makes a quick pasta sauce. Stir a spoonful into hot pasta with a little pasta water and taste before adding salt; lemon, chopped parsley, or grated cheese can round out the briny flavor.
Is homemade green olive tapenade healthy?
Homemade green olive tapenade provides mostly unsaturated fat from olives and olive oil, but it can also be high in sodium. If you need to limit sodium because of high blood pressure or kidney disease, keep the portion small and avoid adding extra salt.
Homemade green olive tapenade Vitamins & Minerals
Vitamins
Vitamin E
0.48mg · 3% DV
Folate
1.5µg · 0% DV
B6
0mg · 0% DV
Biotin
0.08µg · 0% DV
Minerals
Sodium
218mg · 9% DV
Iron
0.49mg · 3% DV
Copper
0.02mg · 2% DV
Calcium
11mg · 1% DV
Potassium ⭐
6.75mg · 0% DV
Homemade green olive tapenade Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade green olive tapenade
To burn the 38 calories in 1 tablespoon (medium) (15 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 Homemade green olive tapenade?
Homemade green olive tapenade is a savoury spread made by chopping or blending pitted green olives with olive oil. Home recipes may also include garlic, lemon or herbs, drawing on the wider Mediterranean tradition of serving olives as a relish.
Its briny, fruity flavour and slightly coarse texture work well on toast, alongside cheese and vegetables, or as part of a mezze-style platter. It is relatively high in fat and sodium, so a little adds plenty of flavour. For a lighter snack, spread it thinly and pair it with fresh vegetables or plain bread.
How Nutritious Is Homemade green olive tapenade?
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
Low
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 Homemade green olive tapenade 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 Homemade green olive tapenade Contain Allergens?
No known major allergens
Which Diets Is Homemade green olive tapenade 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
Homemade green olive tapenade Fat Profile
SATURATED
0.53g
MONOUNSATURATED
2.73g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.