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Low-oil black olives Calories
Low carbohydrate; contains sodium and monounsaturated fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Low-oil black olives (40 g) has 46 calories. That works out to 116 calories per 100 g. It contains 2.4 g of carbs, 0.3 g of protein, 4.4 g of fat and 0.6 g of fiber. Its 1.3 mg of Iron covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Low-oil black olives Nutrition Facts
Selected: 10 piece (medium) · 40 g
46
KCAL / 40G
Carbs
2.4g
· 1% DV
Protein
0.3g
· 1% DV
Fat
4.4g
· 6% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 2% · Fat 79%
Low-oil black olives nutrition facts table · 10 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.57 g | 3% |
| Trans fat | 0 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 0.3 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 10 Pieces of Low-oil black olives?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 40 g | 46 kcal |
| 1 tablespoon (chopped) | 15 g | 17 kcal |
| 5 piece (small) | 20 g | 23 kcal |
| 2 tablespoon (chopped) | 30 g | 35 kcal |
| 0.25 cup (whole) | 35 g | 41 kcal |
| 1 serving (medium) | 50 g | 58 kcal |
| 15 piece (large) | 60 g | 70 kcal |
| ½ cup (whole) | 70 g | 81 kcal |
| 20 piece (extra large) | 80 g | 93 kcal |
| 100 g | 100 g | 116 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Low-oil black olives
Are low-oil black olives good for you?
Yes, low-oil black olives provide monounsaturated fat and are low in carbohydrates. They can also be high in sodium because they are often cured in brine, so keep portions modest if you are watching your salt intake.
Do low-oil black olives help with weight loss?
Not by themselves. Low-oil black olives may contain less fat than some regular olives, but they still provide fat and can be salty. Use them as a measured addition to a meal rather than treating them as a weight-loss food.
How are low-oil black olives made?
Low-oil black olives are processed olives, commonly cured or brined to reduce bitterness and help preserve them. “Low-oil” describes their fat content; it does not identify one specific curing method or mean the olives contain no fat.
Are low-oil black olives less salty than regular olives?
Not necessarily. “Low-oil” refers to fat, not sodium, and curing can leave black olives quite salty. Compare the sodium information for the specific products if salt content matters to you.
Should you rinse low-oil black olives before eating them?
You can rinse low-oil black olives briefly to remove some brine and surface salt. Rinsing will not remove all the salt absorbed into the olives, but it can make them taste less salty.
How should you store low-oil black olives after opening?
Keep opened low-oil black olives refrigerated in a clean, covered container. Leave them submerged in their brine to help prevent drying, follow the package’s storage directions, and use a clean utensil when serving.
Can you cook with low-oil black olives?
Yes, low-oil black olives work in pasta, pizza, salads, and baked breads. Their briny flavor adds saltiness, so taste the dish before adding extra salt.
Are low-oil black olives naturally black?
Some black olives turn dark as they ripen, while others are darkened during processing. The name alone does not tell you which method was used, so the ingredient list is the useful clue for a particular product.
Are low-oil black olives the same as dry-cured black olives?
No. Dry-cured black olives are preserved with salt and tend to be wrinkled and intensely flavored; “low-oil” describes fat content and does not mean an olive was dry-cured.
Can you freeze low-oil black olives?
Yes, you can freeze low-oil black olives, but freezing may soften their texture after thawing. They are usually better suited to cooked dishes than to eating plain once defrosted.
Low-oil black olives Vitamins & Minerals
Vitamins
Vitamin E
0.66mg · 4% DV
Vitamin A
8µg · 1% DV
B3
0.1mg · 1% DV
Vitamin K
0.56µg · 0% DV
Minerals
Sodium
294mg · 13% DV
Iron
1.32mg · 7% DV
Copper
0.05mg · 6% DV
Calcium
35mg · 4% DV
Potassium ⭐
3.2mg · 0% DV
Low-oil black olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil black olives
To burn the 46 calories in 10 piece (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 Low-oil black olives?
Low-oil black olives are ripe olives that have been cured, commonly in brine or salt, and prepared with less added oil. Their flavour is savoury and pleasantly bitter, while the texture can range from tender to slightly wrinkled depending on the curing method.
They are served at breakfast in many Mediterranean countries, and are also an easy addition to salads, sandwiches and shared appetiser plates. For an everyday meal, pair them with tomatoes, bread, grains or fresh herbs; a rinse can soften an overly salty taste. They are low in carbohydrates and provide mostly fat, including monounsaturated fat, so a modest portion can add a rich, salty accent without needing much extra dressing.
How Nutritious Is Low-oil black olives?
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 Low-oil black olives 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 Low-oil black olives Contain Allergens?
No known major allergens
Which Diets Is Low-oil black olives 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
Low-oil black olives Fat Profile
SATURATED
0.57g
MONOUNSATURATED
3.12g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.