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Black olives are a Mediterranean staple, rich in healthy fats and antioxidants.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
10 piece (medium) of Black Olive (35 g) has 40 calories. That works out to 115 calories per 100 g. It contains 2.2 g of carbs, 0.3 g of protein, 3.7 g of fat and 1.1 g of fiber. Its 2.2 mg of Iron covers 12% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 10 piece (medium) · 35 g
40
KCAL / 35G
Carbs
2.2g
· 1% DV
Protein
0.3g
· 1% DV
Fat
3.7g
· 5% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 3% · Fat 77%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 40 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.49 g | 2% |
| Trans fat | 0 g | |
| Sodium | 257 mg | 11% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 1.1 g | 4% |
| 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 |
|---|---|---|
| 10 piece (medium) | 35 g | 40 kcal |
| 1 tablespoon (chopped) | 8 g | 9 kcal |
| 5 piece (small) | 18 g | 21 kcal |
| 1 ounce (whole) | 28 g | 32 kcal |
| 1 serving (medium) | 50 g | 58 kcal |
| 20 piece (large) | 70 g | 81 kcal |
| 100 g | 100 g | 115 kcal |
| 1 cup (whole) | 130 g | 150 kcal |
Calculated from 115 calories per 100 g.
Black olives are made by curing olives to remove their natural bitterness. Depending on the type, producers may use brine, dry salt, or other curing methods; they are not usually eaten straight off the tree.
Usually, yes: black olives are commonly harvested at a later stage of ripeness than green olives. However, a dark color can also result from processing, so color alone does not tell you exactly how an olive was harvested.
Yes, Black Olive is ready to eat once opened. Drain the portion you need, and keep the remaining olives covered in their liquid in the refrigerator according to the package directions.
Black Olive can last for several weeks when refrigerated in a clean, tightly closed container and kept covered in its brine. Use the package’s guidance, and discard it if you notice mold, an off smell, or a slimy texture.
No, rinsing is optional. Rinse only the portion you plan to eat if you want to remove some surface brine or salt; rinsing the whole jar can dry out the olives and shorten their quality in storage.
Yes, Black Olive works well in cooked dishes as well as salads. Remove the pits before adding it to pizza, pasta, sauces, or roasted vegetables, and taste the dish before adding extra salt.
Wrinkles can be normal, especially in olives cured with dry salt or allowed to lose moisture during curing. Wrinkling alone does not mean Black Olive has spoiled; check for mold, an unpleasant smell, or a slimy surface too.
Some are fermented during curing, but not every black olive is. The method varies by producer and product, so Black Olive may be brined or treated in another way to reduce bitterness and develop its flavor.
Yes, you can freeze Black Olive, although thawed olives may be softer and less suitable for serving on their own. Freeze a drained portion in an airtight container and use it in cooked dishes after thawing.
A dog can eat a small piece of plain, pitted Black Olive, but it is not a useful treat for them. Avoid olives with pits, garlic, or other seasonings, and remember that brined olives can contain a lot of salt.
Vitamins
Vitamin E
0.6mg · 4% DV
Vitamin A
5.95µg · 1% DV
B1
0.01mg · 1% DV
B3
0.08mg · 1% DV
Minerals
Iron
2.2mg · 12% DV
Sodium
257mg · 11% DV
Copper
0.09mg · 10% DV
Calcium
31mg · 3% DV
Potassium ⭐
2.8mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 40 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.
Black olives are ripe olives, cured to soften their natural bitterness and bring out a savoury, rounded flavour. They are a familiar staple across Mediterranean cuisines, where they may be served whole, chopped into salads, or added to cooked dishes. Their texture ranges from firm to tender, depending on the variety and cure. Enjoy them with bread, cheese and vegetables, or use a few to add a briny note to pasta and grain bowls. They provide mostly fat, along with some fibre; a 100 g portion has 10.7 g of fat. If you prefer a milder taste or less salt, rinse them briefly before serving.
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 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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.49g
MONOUNSATURATED
2.7g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.