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Kalamata Olive Calories
Rich in monounsaturated fat, antioxidant, Mediterranean cuisine
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
5 piece (medium) of Kalamata Olive (30 g) has 69 calories. That works out to 230 calories per 100 g. It contains 1.8 g of carbs, 0.5 g of protein, 6.6 g of fat and 1.1 g of fiber. Its 450 mg of Sodium covers 20% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Kalamata Olive?
Kalamata olives are plump, dark-purple Greek olives, traditionally associated with the Kalamata region of southern Greece. They are commonly cured in brine and sold whole, with their almond-shaped flesh still around the pit. Their flavour is fruity and pleasantly sharp, with a salty tang; the flesh is tender yet substantial.
In Greece, they appear at the table as part of a meze spread, alongside bread and cheese, and are often tossed into salads or cooked dishes. Elsewhere, they bring a bold, savoury note to sandwiches, grain bowls and Mediterranean-style salads. They are rich in fat, much of it monounsaturated, and provide little protein. If the brine tastes too salty, rinse and drain the olives before serving.
Kalamata Olive Nutrition Facts
Selected: 100 g
230
KCAL / 100G
Carbs
6g
· 2% DV
Protein
1.5g
· 3% DV
Fat
22g
· 28% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 3% · Fat 86%
Kalamata Olive Vitamins & Minerals
Vitamins
Vitamin E
3.8mg · 25% DV
B5
0.2mg · 4% DV
Vitamin A
20µg · 2% DV
B1
0.02mg · 2% DV
Minerals
Sodium
1500mg · 65% DV
Iron
3mg · 17% DV
Calcium
75mg · 8% DV
Magnesium
11mg · 3% DV
How Nutritious Is Kalamata 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.
Kalamata Olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kalamata Olive
To burn the 230 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 Kalamata 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 Kalamata Olive Contain Allergens?
No known major allergens
Which Diets Is Kalamata 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
Kalamata Olive Fat Profile
SATURATED
2.8g
MONOUNSATURATED
15.5g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Compare Kalamata Olive
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Frequently Asked Questions About Kalamata Olive
What are Kalamata olives?
Kalamata olives are large, almond-shaped table olives associated with Kalamata in Greece. They are usually deep purple and cured before eating, which gives them their characteristic savory, tangy flavor.
What do Kalamata olives taste like?
Kalamata olives taste rich and fruity, with a pleasantly tangy, briny finish. Their flesh is meaty and their flavor is more pronounced than that of many mild canned black olives.
How are Kalamata olives different from black olives?
Kalamata olives are a particular variety, while “black olives” describes olives by color and can refer to many varieties. Kalamatas are typically almond-shaped, deep purple, and more intensely fruity; many canned black olives have a milder taste and softer texture.
Are Kalamata olives pitted?
Kalamata olives are commonly sold with their pits, though pitted versions are available. The pit helps the olive keep its shape and texture, so check the package before serving them to guests or adding them to a recipe.
How do you serve Kalamata olives?
Serve Kalamata olives as part of an antipasto or mezze spread, or add them to salads, pasta, and grain bowls. They pair particularly well with feta, tomatoes, lemon, and herbs; remove the pits before serving them in a dish.
How should you store Kalamata olives after opening?
Keep opened Kalamata olives refrigerated in a covered container, submerged in their brine. Use a clean utensil when taking them out, and follow the package’s storage guidance because products can differ in how they are packed.
Are Kalamata olives cured before you eat them?
Yes, Kalamata olives are cured before they are sold as table olives. Curing reduces the fruit’s natural bitterness and develops its savory, tangy flavor; they are not meant to be eaten straight from the tree.
Can you cook with Kalamata olives?
Yes, Kalamata olives work well in cooked dishes such as pasta sauces, braises, and roasted vegetables. Add them near the end of cooking when possible, so they keep more of their texture and distinctive flavor.
Should you rinse Kalamata olives before eating them?
No, Kalamata olives do not need rinsing before you eat them. If you want to reduce the briny taste, drain them or briefly rinse them under water; rinsing removes some of the salty liquid on their surface.
Are Kalamata olives always from Kalamata, Greece?
No, not every olive sold as Kalamata-style is grown in Kalamata. The name is closely associated with the Greek region, but similar olives may be produced elsewhere, so check the origin information if provenance matters to you.
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Nutrition data compiled from USDA FoodData Central and scientific sources.