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Brined black olives that are rich in fat and sodium and low in carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
5 piece (medium) of Jumbo black olives (30 g) has 35 calories. That works out to 116 calories per 100 g. It contains 1.8 g of carbs, 0.3 g of protein, 3.3 g of fat and 0.5 g of fiber. Its 1.9 mg of Iron covers 10% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 5 piece (medium) · 30 g
35
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
0.3g
· 1% DV
Fat
3.3g
· 4% 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 19% · Protein 3% · Fat 78%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 221 mg | 10% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.5 g | 2% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 6 g | 7 kcal |
| 1 tablespoon (chopped) | 9 g | 10 kcal |
| 3 piece (small) | 18 g | 21 kcal |
| 1 ounce (medium) | 28.4 g | 33 kcal |
| 5 piece (medium) | 30 g | 35 kcal |
| 10 piece (large) | 60 g | 70 kcal |
| ½ cup (whole) | 67 g | 78 kcal |
| 100 g | 100 g | 116 kcal |
| 1 cup (whole) | 134 g | 155 kcal |
Calculated from 116 calories per 100 g.
Some commercially produced jumbo black olives are darkened during processing, while others become dark through ripening or curing. The name describes their size and color, not one universal production method, so appearance alone cannot tell you how a particular olive was made.
No. Kalamata olives are a particular Greek olive type, usually with an elongated shape and a distinct cured flavor. Jumbo black olives are described by their size and color, and may come from different varieties and curing methods.
Rinsing jumbo black olives is optional, but it can wash away some salty brine from the surface. A quick rinse is enough for most uses; soaking them for a long time can also dilute their flavor and soften their texture.
Keep opened jumbo black olives refrigerated in a covered container, ideally submerged in their brine. Use a clean utensil to serve them, since introducing crumbs or other food can make the olives spoil sooner.
Yes, jumbo black olives can be frozen, though freezing may make them softer once thawed. Drain them first and freeze them in a sealed container; they are usually better afterward in cooked dishes than served on their own.
To pit jumbo black olives, make a lengthwise cut and lift out the stone, or press the olive gently with the flat side of a knife. A dedicated olive pitter works well when you want to keep the olives more intact.
Yes, jumbo black olives work in salads, pasta, pizza, and cooked sauces. Add them near the end of cooking when you want to preserve their shape and briny flavor, or chop them into a dish for a more even distribution.
Discard jumbo black olives if you see mold, notice a foul smell, or find that they have become slimy or unusually mushy. A change in brine clarity by itself is not always decisive, but it should prompt a closer check for other spoilage signs.
Jumbo black olives can add flavor and unsaturated fat to meals, but brined varieties can also contribute a lot of sodium. They fit well as a small part of a varied meal; rinse them if you want to reduce some surface brine.
Choose jumbo black olives that look intact and have a fresh, briny smell, without mold or a sticky surface. The size can vary, so look for a consistent appearance and avoid containers with damaged seals or leaking brine.
Vitamins
Vitamin E
0.49mg · 3% DV
Vitamin A
5.1µg · 1% DV
Vitamin K
0.42µg · 0% DV
Vitamin C
0.27mg · 0% DV
Minerals
Iron
1.88mg · 10% DV
Sodium
221mg · 10% DV
Copper
0.08mg · 9% DV
Calcium
26mg · 3% DV
Potassium ⭐
2.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 35 calories in 5 piece (medium) (30 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.
Jumbo black olives are the large fruits of the olive tree, commonly cured and packed in brine. They are associated with Mediterranean food traditions, though varieties and curing methods differ, giving olives different shades, textures and levels of bitterness.
Their meaty, tender flesh and savoury, gently fruity flavour make them easy to serve as part of a snack board, in salads, or alongside bread and cheese. They are naturally low in carbohydrates and provide much of their energy as fat; brined olives can also be quite salty. If you prefer a milder taste, rinse them before serving. They pair especially well with fresh vegetables, herbs and other Mediterranean-style dishes.
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.
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.
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.
No known major allergens
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
SATURATED
0.42g
MONOUNSATURATED
2.31g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.