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Lio Black Olive Paste Calories
Rich in healthy fats, vitamin E, Mediterranean flavor
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Lio Black Olive Paste (15 g) has 38 calories. That works out to 250 calories per 100 g. It contains 0.8 g of carbs, 0.2 g of protein, 3.8 g of fat and 0.5 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lio Black Olive Paste Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
38
KCAL / 15G
Carbs
0.8g
· 0% DV
Protein
0.2g
· 0% DV
Fat
3.8g
· 5% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 2% · Fat 90%
Lio Black Olive Paste nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0.5 g | 2% |
| 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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How Many Calories in 1 Tablespoon of Lio Black Olive Paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 38 kcal |
| 1 teaspoon (small) | 5 g | 13 kcal |
| 1 slice (thick) | 20 g | 50 kcal |
| 1 piece (medium) | 25 g | 63 kcal |
| 2 tablespoon (large) | 30 g | 75 kcal |
| 1 serving (large) | 40 g | 100 kcal |
| 100 g | 100 g | 250 kcal |
| 1 pack (whole) | 100 g | 250 kcal |
| 1 cup (large) | 120 g | 300 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Lio Black Olive Paste
How do you use Lio Black Olive Paste?
Use Lio Black Olive Paste as a spread on toast, in sandwiches, or stirred into pasta and sauces. Its olive flavor is concentrated, so start with a small spoonful and add more to suit the dish.
What is Lio Black Olive Paste made from?
Lio Black Olive Paste is based on black olives, and the recipe may also include ingredients such as oil, salt, or seasonings. The ingredient list on the jar gives the exact formulation of this particular product.
Is Lio Black Olive Paste the same as tapenade?
No. Lio Black Olive Paste is a black-olive spread, while classic tapenade usually includes capers and may contain anchovies as well. That gives tapenade a sharper, saltier flavor, although recipes vary.
How should you store Lio Black Olive Paste after opening?
Keep Lio Black Olive Paste tightly closed in the refrigerator after opening, and use a clean utensil each time. Follow the jar’s storage directions and discard it if its smell, appearance, or taste changes noticeably.
Can you cook with Lio Black Olive Paste?
Yes. Stir Lio Black Olive Paste into pasta or sauces near the end of cooking, or spread it over vegetables before roasting. Adding it late helps preserve more of its distinctive olive flavor.
Can you freeze Lio Black Olive Paste?
Yes, you can freeze Lio Black Olive Paste in small portions in an airtight container. Its texture may separate after thawing, so stir it before use and do not refreeze a portion once it has thawed.
How is Lio Black Olive Paste different from black olive tapenade?
Lio Black Olive Paste is centered on black olives, whereas tapenade is a Provençal-style preparation commonly made with olives and capers, sometimes with anchovies. Check the specific recipe, since both names can cover variations.
What can you serve with Lio Black Olive Paste?
Serve Lio Black Olive Paste with bread, crackers, cheese, roasted vegetables, or as part of a mezze-style platter. Its bold, savory taste also works in sandwiches, especially alongside fresh vegetables or mild cheese.
Can you make a homemade version of Lio Black Olive Paste?
Yes. Blend pitted black olives until finely chopped, then add a little olive oil if you want a softer spread. Lemon, garlic, or herbs can add flavor, but use them sparingly so the olives remain the focus.
Is Lio Black Olive Paste a healthy choice?
Lio Black Olive Paste provides unsaturated fats and vitamin E from olives, but it is energy-dense like many olive spreads. Use it as a flavorful accent on bread or in a dish rather than treating it as a large portion.
Lio Black Olive Paste Vitamins & Minerals
Vitamins
Vitamin E
0.47mg · 3% DV
Biotin
0.22µg · 1% DV
B5
0.03mg · 1% DV
B2
0.01mg · 1% DV
Minerals
Sodium
180mg · 8% DV
Copper
0.03mg · 3% DV
Iron
0.33mg · 2% DV
Calcium
9mg · 1% DV
Potassium ⭐
12mg · 0% DV
Lio Black Olive Paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lio Black Olive Paste
To burn the 38 calories in 1 tablespoon (medium) (15 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 Lio Black Olive Paste?
Lio Black Olive Paste is a spread made from crushed black olives, with a thick texture and a concentrated, savoury flavour. It is salty and slightly fruity, so a little goes a long way. Serve it on toast, add it to sandwiches, or offer it as part of a Mediterranean-style appetiser spread with bread and fresh vegetables.
It is mostly fat and low in carbohydrates, with olive-derived fats and vitamin E among its nutritional qualities. Use a thin layer if you want the olive flavour without making a meal feel too rich; it also pairs well with crisp vegetables or a simple salad.
How Nutritious Is Lio Black Olive Paste?
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 Lio Black Olive Paste 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 Lio Black Olive Paste Contain Allergens?
No known major allergens
Which Diets Is Lio Black Olive Paste 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
Lio Black Olive Paste Fat Profile
SATURATED
0.53g
MONOUNSATURATED
2.78g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.