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Oval green olives with smooth, glossy skin and small natural dimples, some showing a dark slit or pitted opening, arranged in a loose pile.
●Low GI

Green olive Calories

Salty, rich in monounsaturated fats

CALORIES · 100 G

145kcal

GI

15low

POTASSIUM · 100 G

42mg

FIBER · 100 G

3.3g

Quick answer

5 piece (medium) of Green olive (20 g) has 29 calories. That works out to 145 calories per 100 g. It contains 0.8 g of carbs, 0.2 g of protein, 3.1 g of fat and 0.7 g of fiber. Its 0.8 mg of Vitamin E covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Green olive Nutrition Facts

Selected: 5 piece (medium) · 20 g

29

KCAL / 20G

Carbs

0.8g

· 0% DV

Protein

0.2g

· 0% DV

Fat

3.1g

· 4% DV

Fiber

0.7g

· 3% 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%

Green olive nutrition facts table · 5 piece (medium) (20 g)

NutrientAmount% DV
Calories29 kcal
Total fat3.1 g4%
Saturated fat0.41 g2%
Trans fat0 g
Sodium311 mg14%
Total carbohydrate0.8 g0%
Fiber0.7 g3%
Protein0.2 g0%

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 5 Pieces of Green olive?

ServingAmountCalories
5 piece (medium)20 g29 kcal
3 piece (small)12 g17 kcal
1 serving (medium)30 g44 kcal
8 piece (large)32 g46 kcal
0.25 cup (whole)34 g49 kcal
10 piece (extra large)40 g58 kcal
15 piece (jumbo)60 g87 kcal
½ cup (whole)68 g99 kcal
100 g100 g145 kcal

Calculated from 145 calories per 100 g.

Frequently Asked Questions About Green olive

What does koruk add to green olives?

Koruk adds a sharp, fruity sourness to green olives. It is the juice of unripe grapes, used in some Turkish preparations to give the olives a brighter, tangier flavor than plain brined green olives.

Are green olives with koruk fermented?

They may be fermented, but koruk itself does not mean the olives are fermented. Green olives can be cured in brine, treated in other ways, or flavored with koruk; the preparation method determines whether fermentation occurred.

Why do green olives with koruk taste sour?

Green olives with koruk taste sour because koruk is naturally tart. Its unripe-grape acidity adds a distinct tang to the olives, rather than the flavor coming only from vinegar or fermentation.

How do you serve green olives with koruk?

Serve green olives with koruk as a mezze or alongside bread, cheeses, and other small plates. Their tart flavor also works well chopped into salads or spooned over cooked vegetables.

Can you use green olives with koruk in a salad?

Yes, green olives with koruk can add a salty, tangy bite to salads. Remove the pits if needed and taste the dish before adding extra salt or an acidic dressing, since the olives and koruk already bring both flavors.

How do you reduce the saltiness of green olives with koruk?

Rinse green olives with koruk or soak them briefly in cold water to reduce some surface salt. A long soak can also wash away their characteristic koruk tang, so taste as you go.

How should you store green olives with koruk after opening?

Keep green olives with koruk refrigerated in a clean, covered container, with the olives submerged in their brine. Use a clean utensil each time and discard them if they develop mold, an unpleasant smell, or a slimy texture.

Can green olives with koruk replace plain green olives in recipes?

Yes, green olives with koruk can replace plain green olives in many recipes, but they add extra tartness. They suit salads and savory dishes especially well; adjust acidic ingredients so the finished dish does not become too sharp.

Why are green olives with koruk bitter?

Green olives with koruk can taste bitter when their natural bitterness has not been sufficiently removed during curing. Koruk adds sourness but does not reliably eliminate bitterness, which also varies with the olive variety and preparation.

Do green olives with koruk need to be pitted before cooking?

Pit green olives with koruk when the recipe calls for chopped olives or when diners may have difficulty removing the pits. You can leave them whole in some dishes, but warn anyone eating them because the pits can damage teeth or pose a choking risk.

Green olive Vitamins & Minerals

Vitamins

Vitamin E

0.76mg · 5% DV

B6

0.01mg · 1% DV

Vitamin A

4µg · 0% DV

B1

0mg · 0% DV

Minerals

Sodium

311mg · 14% DV

Copper

0.02mg · 2% DV

Calcium

10mg · 1% DV

Iron

0.1mg · 1% DV

Potassium ⭐

8.4mg · 0% DV

Green olive Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.2
Low

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

How to Burn Off Green olive

To burn the 29 calories in 5 piece (medium) (20 g):

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

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

What is Green olive?

Green olive here refers to koruklu yeşil zeytin: firm, unripe olives cured with koruk, the tart juice of unripe grapes. The juice gives them a bright, fruity sourness alongside the olives’ characteristic briny taste; recipes and curing styles can vary by region.

In Turkey they commonly appear at breakfast with bread, cheese and tomatoes, or are served as part of a meze spread. Elsewhere, you can enjoy them much like other green olives—as a small side, in salads or with sandwiches. They are salty and provide mostly monounsaturated fat; pair a modest portion with fresh vegetables or other less salty foods.

How Nutritious Is Green olive?

Nutrient density

Medium

46/ 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

44/ 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 Green olive Processed?

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.

Does Green 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 Green 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

Green olive Fat Profile

SATURATED

0.41g

MONOUNSATURATED

2.26g

POLYUNSATURATED

0.26g

⚖️

Omega 6:3 ratio 25:1

Above the ideal 4:1 (25:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.