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A handful of small oval black olives with deep purple-black, slightly glossy skins and fine wrinkles, piled together on a simple plate.
●Low GI

Black Olive Calories

Black olives are a Mediterranean staple, rich in healthy fats and antioxidants.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

115kcal

GI

15low

POTASSIUM · 100 G

8mg

FIBER · 100 G

3.2g

Quick answer

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.

Black Olive Nutrition Facts

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%

Black Olive nutrition facts table · 10 piece (medium) (35 g)

NutrientAmount% DV
Calories40 kcal
Total fat3.7 g5%
Saturated fat0.49 g2%
Trans fat0 g
Sodium257 mg11%
Total carbohydrate2.2 g1%
Fiber1.1 g4%
Protein0.3 g1%

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 Black Olive?

ServingAmountCalories
10 piece (medium)35 g40 kcal
1 tablespoon (chopped)8 g9 kcal
5 piece (small)18 g21 kcal
1 ounce (whole)28 g32 kcal
1 serving (medium)50 g58 kcal
20 piece (large)70 g81 kcal
100 g100 g115 kcal
1 cup (whole)130 g150 kcal

Calculated from 115 calories per 100 g.

Frequently Asked Questions About Black Olive

How are black olives made?

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.

Are black olives ripe when they are picked?

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.

Can you eat Black Olive straight from the jar?

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.

How long does Black Olive last after opening?

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.

Should you rinse Black Olive before eating it?

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.

Can you cook with Black Olive?

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.

Why are some black olives wrinkled?

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.

Are black olives fermented?

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.

Can you freeze Black Olive?

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.

Can dogs eat Black Olive?

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.

Black Olive Vitamins & Minerals

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

Black Olive Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.4
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Black Olive

To burn the 40 calories in 10 piece (medium) (35 g):

🚶

10min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Black Olive?

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.

How Nutritious Is Black Olive?

Nutrient density

Medium

48/ 100

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

46/ 100

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 Black 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 Black Olive Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Black Olive Good For?

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

Black Olive Fat Profile

SATURATED

0.49g

MONOUNSATURATED

2.7g

POLYUNSATURATED

0.32g

⚖️

Omega 6:3 ratio 14:1

Above the ideal 4:1 (14:1).

Compare Black Olive

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🫑

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Nutrition data compiled from USDA FoodData Central and scientific sources.