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Salty, rich in monounsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.41 g | 2% |
| Trans fat | 0 g | |
| Sodium | 311 mg | 14% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0.7 g | 3% |
| Protein | 0.2 g | 0% |
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 |
|---|---|---|
| 5 piece (medium) | 20 g | 29 kcal |
| 3 piece (small) | 12 g | 17 kcal |
| 1 serving (medium) | 30 g | 44 kcal |
| 8 piece (large) | 32 g | 46 kcal |
| 0.25 cup (whole) | 34 g | 49 kcal |
| 10 piece (extra large) | 40 g | 58 kcal |
| 15 piece (jumbo) | 60 g | 87 kcal |
| ½ cup (whole) | 68 g | 99 kcal |
| 100 g | 100 g | 145 kcal |
Calculated from 145 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 29 calories in 5 piece (medium) (20 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.
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.
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 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.
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
0.41g
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.