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Homemade unsalted green olives Calories
Low-sodium source of monounsaturated fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Homemade unsalted green olives (35 g) has 51 calories. That works out to 145 calories per 100 g. It contains 1.3 g of carbs, 0.4 g of protein, 5.4 g of fat and 1.2 g of fiber. Its 1.3 mg of Vitamin E covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Homemade unsalted green olives Nutrition Facts
Selected: 10 piece (medium) · 35 g
51
KCAL / 35G
Carbs
1.3g
· 0% DV
Protein
0.4g
· 1% DV
Fat
5.4g
· 7% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 3% · Fat 88%
Homemade unsalted green olives nutrition facts table · 10 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 51 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.71 g | 4% |
| Trans fat | 0 g | |
| Sodium | 1.75 mg | 0% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 1.2 g | 4% |
| Protein | 0.4 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 10 Pieces of Homemade unsalted green olives?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 35 g | 51 kcal |
| 1 tablespoon (chopped) | 15 g | 22 kcal |
| 5 piece (small) | 18 g | 26 kcal |
| 2 tablespoon (chopped) | 30 g | 44 kcal |
| 0.25 cup (whole) | 34 g | 49 kcal |
| 1 serving (medium) | 50 g | 73 kcal |
| 15 piece (large) | 53 g | 77 kcal |
| ½ cup (whole) | 68 g | 99 kcal |
| 20 piece (extra large) | 70 g | 102 kcal |
| 100 g | 100 g | 145 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Homemade unsalted green olives
How do you cure homemade unsalted green olives?
Homemade unsalted green olives are commonly cured by cracking or slitting them and soaking them in clean water, changing the water regularly until the bitterness is acceptable. Salt-free curing offers less protection, so use a reliable food-safe method and refrigerate them rather than storing them at room temperature.
Can you eat homemade unsalted green olives straight off the tree?
No, fresh green olives are usually too bitter to enjoy straight off the tree. Their natural oleuropein gives them a harsh taste, so they need curing before eating; do not assume an uncured olive will taste like a prepared table olive.
Why are homemade unsalted green olives bitter?
Homemade unsalted green olives taste bitter because green olives naturally contain oleuropein. Curing leaches out some of this bitterness, and the final flavor depends on how the olives are cut or cracked and how long they are soaked.
Do homemade unsalted green olives need to be refrigerated?
Yes, keep homemade unsalted green olives refrigerated in a clean, covered container. Salt helps preserve olives, so a salt-free preparation should not be treated as shelf-stable; discard them if you notice mold, an unpleasant odor, or a slimy surface.
How can you tell if homemade unsalted green olives have gone bad?
Mold, a slimy coating, an unusual foul smell, or a marked change in color or texture can signal spoilage. Do not taste olives to check them; with a homemade salt-free batch, discard the olives if you have any doubt.
Can you freeze homemade unsalted green olives?
Yes, you can freeze homemade unsalted green olives, but thawing may make them softer and less pleasant to eat on their own. Freeze them in an airtight container and use them in cooked dishes if their texture changes.
Why do homemade unsalted green olives turn soft?
Homemade unsalted green olives can soften when they are bruised, left soaking too long, or stored poorly. A soft texture alone may mean they have lost their firmness, but discard them if it comes with mold, slime, or an off smell.
Should you pit homemade unsalted green olives before curing them?
No, you do not have to pit homemade unsalted green olives before curing them. Slitting or cracking the whole olives lets water reach the flesh while they keep their shape; remove the pits later if a recipe calls for pitted olives.
Are homemade unsalted green olives more bitter than black olives?
Often, yes: green olives are picked less ripe than black olives and can taste sharper or more bitter. Curing makes a major difference, so a well-cured green olive may be milder than an under-cured one.
What can you cook with homemade unsalted green olives?
Homemade unsalted green olives work well in pasta, grain dishes, stews, and sauces, where their tangy flavor can season the meal. Add them near the end of cooking to preserve more texture, and taste the dish before adding salt.
Homemade unsalted green olives Vitamins & Minerals
Vitamins
Vitamin E
1.33mg · 9% DV
B2
0.01mg · 1% DV
Vitamin A
7µg · 1% DV
B6
0.01mg · 1% DV
Minerals
Copper
0.04mg · 4% DV
Calcium
18mg · 2% DV
Iron
0.17mg · 1% DV
Magnesium
3.85mg · 1% DV
Potassium ⭐
15mg · 0% DV
Sodium
1.75mg · 0% DV
Homemade unsalted green olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade unsalted green olives
To burn the 51 calories in 10 piece (medium) (35 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 unsalted green olives?
Homemade unsalted green olives are picked before they fully ripen and are typically soaked or cured to soften their natural bitterness; this version is made without added salt. They tend to be firm, pleasantly bitter and fruity. Across the Mediterranean, olives are served at breakfast or as part of an antipasto spread, and they also work well in salads, sandwiches and cooked dishes. Their fat is mostly monounsaturated, while the lack of added salt can make them a useful choice for people keeping an eye on sodium. Try them with lemon, herbs or a little olive oil; their rich, satisfying flavour means a modest serving can go a long way.
How Nutritious Is Homemade unsalted green 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 Homemade 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 Homemade unsalted green olives Contain Allergens?
No known major allergens
Which Diets Is Homemade 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
Homemade unsalted green olives Fat Profile
SATURATED
0.71g
MONOUNSATURATED
3.95g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.