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Lemon Green Olive Salad Calories
Source of monounsaturated fats and vitamin E; high in sodium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lemon Green Olive Salad (40 g) has 58 calories. That works out to 145 calories per 100 g. It contains 1.5 g of carbs, 0.4 g of protein, 6.1 g of fat and 1.3 g of fiber. Its 1.5 mg of Vitamin E covers 10% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lemon Green Olive Salad Nutrition Facts
Selected: 1 serving (medium) · 40 g
58
KCAL / 40G
Carbs
1.5g
· 1% DV
Protein
0.4g
· 1% DV
Fat
6.1g
· 8% DV
Fiber
1.3g
· 5% 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%
Lemon Green Olive Salad nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.82 g | 4% |
| Trans fat | 0 g | |
| Sodium | 620 mg | 27% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 0.4 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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How Many Calories in 1 Serving of Lemon Green Olive Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 58 kcal |
| 1 tablespoon (small) | 15 g | 22 kcal |
| 2 tablespoon (medium) | 30 g | 44 kcal |
| 10 piece (medium) | 40 g | 58 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (large) | 100 g | 145 kcal |
| 1 cup (extra large) | 150 g | 218 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Lemon Green Olive Salad
How do you make Lemon Green Olive Salad?
Lemon Green Olive Salad is made by tossing chopped green olives with lemon juice and olive oil. Add chopped parsley, onion, or garlic if you like, then let it sit briefly before serving so the dressing flavors the olives.
What goes in Lemon Green Olive Salad?
Lemon Green Olive Salad mainly contains green olives, lemon juice, and olive oil. Parsley, red onion, garlic, and chili flakes are common additions; taste the olives first because brined olives can make extra salt unnecessary.
Which green olives are best for Lemon Green Olive Salad?
Firm, meaty brined green olives work best in Lemon Green Olive Salad because they hold their shape while absorbing the dressing. Cracked olives give it a more assertive, slightly bitter flavor, while whole pitted olives make serving easier.
Can you make Lemon Green Olive Salad ahead of time?
Yes, Lemon Green Olive Salad can be made a few hours ahead and kept covered in the refrigerator. The olives take on more lemon flavor as they rest; add delicate fresh herbs shortly before serving to keep them bright.
How do you make Lemon Green Olive Salad less salty?
To make Lemon Green Olive Salad less salty, briefly soak the olives in water and drain them before dressing. Taste one first, since the amount of salt varies between brined olives, and avoid adding salt until the finished salad is tasted.
Do you remove the pits for Lemon Green Olive Salad?
Pitting the olives makes Lemon Green Olive Salad easier to eat, especially when serving it as a shared appetizer. Use pitted olives or gently press whole olives with the flat side of a knife to loosen and remove the pits.
Can you add onion to Lemon Green Olive Salad?
Yes, finely sliced red onion or spring onion goes well in Lemon Green Olive Salad. For a milder bite, toss the onion with a little lemon juice and let it stand briefly before combining it with the olives.
What should you serve with Lemon Green Olive Salad?
Serve Lemon Green Olive Salad as an appetizer, alongside grilled dishes, or with bread and cheese. Its briny, sharp flavor pairs especially well with fresh vegetables and mild foods that balance the olives rather than adding more salt.
How long does Lemon Green Olive Salad last in the fridge?
Lemon Green Olive Salad keeps covered in the refrigerator for a few days. Store it in a clean, airtight container and use a clean utensil when serving; discard it if you notice mold, an off smell, or an unusual change in texture.
Can you use bottled lemon juice in Lemon Green Olive Salad?
Yes, bottled lemon juice works in Lemon Green Olive Salad, but freshly squeezed juice usually gives it a brighter, fresher flavor. Add the juice gradually and taste as you go, since the acidity of lemons can vary.
Lemon Green Olive Salad Vitamins & Minerals
Vitamins
Vitamin E
1.52mg · 10% DV
Vitamin C
1.4mg · 2% DV
Vitamin A
8µg · 1% DV
B6
0.01mg · 1% DV
Minerals
Sodium
620mg · 27% DV
Copper
0.05mg · 6% DV
Calcium
21mg · 2% DV
Iron
0.2mg · 1% DV
Potassium ⭐
17mg · 1% DV
Lemon Green Olive Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lemon Green Olive Salad
To burn the 58 calories in 1 serving (medium) (40 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.
What is Lemon Green Olive Salad?
Lemon Green Olive Salad combines green olives with lemon juice, often with olive oil, herbs or spices. Recipes vary, and the olives may be left whole or roughly chopped. The lemon brings a bright, tart note that balances the olives’ salty, fruity flavour. It is a simple, Turkish-style preparation rather than a salad built around leafy greens.
In Turkey, it can appear at breakfast or be served as a meze before a meal; bread is a natural pairing. For English-speaking cooks, it also works as a small side with grilled vegetables or other Mediterranean dishes. Olives provide monounsaturated fats and vitamin E, while the salad is high in sodium. Rinsing the olives and using a lighter hand with the dressing can make the flavour less salty.
How Nutritious Is Lemon Green Olive Salad?
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.
Is Lemon Green Olive Salad 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 Lemon Green Olive Salad Contain Allergens?
No known major allergens
Which Diets Is Lemon Green Olive Salad 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
Lemon Green Olive Salad Fat Profile
SATURATED
0.82g
MONOUNSATURATED
4.48g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.