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Brown Olive Calories
Source of olive oil, antioxidants, healthy fats
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
10 piece (medium) of Brown Olive (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 544.6 mg of Sodium covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Brown Olive?
Brown olives are the fruit of the olive tree, with their colour shaped by the variety, ripeness and curing method; they are not necessarily a single distinct variety. They are commonly cured or brined before eating. Their texture can be firm or tender, and their flavour ranges from mildly fruity to pleasantly savoury. Across Mediterranean kitchens and beyond, brown olives are served as a snack or antipasto, and added to salads, sandwiches and cooked dishes.
They are rich in fat and provide some fibre, with relatively little carbohydrate, so a small handful can bring plenty of flavour to a meal. Pair them with bread, vegetables or cheese; if they taste too salty, a quick rinse before serving can soften that edge.
Brown Olive Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
3.8g
· 1% DV
Protein
1g
· 2% DV
Fat
15.3g
· 20% DV
Fiber
3.3g
· 12% 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%
Brown Olive Vitamins & Minerals
Vitamins
Vitamin E
3.8mg · 25% DV
B5
0.18mg · 4% DV
Vitamin A
20µg · 2% DV
B1
0.02mg · 2% DV
Minerals
Sodium
1556mg · 68% DV
Iron
1mg · 6% DV
Calcium
52mg · 5% DV
Magnesium
11mg · 3% DV
How Nutritious Is Brown 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.
Brown Olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brown Olive
To burn the 145 calories in 100 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.
Is Brown 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 Brown Olive Contain Allergens?
No known major allergens
Which Diets Is Brown 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
Brown Olive Fat Profile
SATURATED
2g
MONOUNSATURATED
11.3g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 11.8:1
Above the ideal 4:1 (11.8:1).
Compare Brown Olive
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Frequently Asked Questions About Brown Olive
Why are brown olives brown?
Brown olives get their color from a combination of variety, ripeness, and curing. Some turn brown as they mature on the tree, while processing can also deepen or change their color. Brown color alone does not tell you whether an olive is better quality or more natural.
Are brown olives ripe olives?
Often, brown olives are harvested later than green olives, but brown color does not always mean full ripeness. The olive variety and curing method also affect the final color, so brown olives can differ in firmness and flavor.
How do brown olives differ from green and black olives?
The main differences are usually ripeness, olive variety, and processing. Green olives are generally picked earlier; brown olives may be more mature or cured to that color. Black olives can ripen naturally or be darkened during processing, so color does not indicate one standard flavor.
How are brown olives cured?
Brown olives are commonly cured in brine or with dry salt to reduce their natural bitterness. The exact method varies by variety and producer. For homemade brining, keep the olives fully covered by the brine in a clean container.
How should you store brown olives after opening?
Keep opened brown olives refrigerated in a covered container, submerged in their brine. Use a clean utensil when serving, and avoid leaving the olives out of the liquid. Discard them if you notice mold, an unusual odor, or other clear signs of spoilage.
Should you rinse brown olives before eating them?
No, brown olives do not need rinsing before eating. A quick rinse can reduce some surface brine and salt if you prefer a milder taste, but prolonged soaking can wash away flavor and affect texture.
How can you make brown olives less salty?
Briefly soak brown olives in cold water to reduce some of their salt, changing the water if needed. Taste them as they soak, since a long soak can also dull their flavor. Choosing a smaller serving is another practical way to limit salt.
Can you eat the pit of a brown olive?
No, brown olive pits are not meant to be eaten. Swallowing one can pose a choking risk or cause problems in the digestive tract. Remove the pits before serving olives to young children.
Are brown olives good for you?
Yes, brown olives provide fats also found in olive oil, along with antioxidant compounds. Cured olives can also be high in salt, so keep portions in mind if you are limiting sodium.
How can you use brown olives in cooking?
Brown olives work well in salads, pasta, breads, and vegetable dishes, as well as on a snack board. Remove the pits before chopping or baking with them, and taste the dish before adding extra salt because the olives may already be salty.
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Nutrition data compiled from USDA FoodData Central and scientific sources.