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Marmarabirlik black olives Calories
Source of monounsaturated fat and vitamin E; high in sodium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Marmarabirlik black olives (35 g) has 61 calories. That works out to 174 calories per 100 g. It contains 1.6 g of carbs, 0.4 g of protein, 6 g of fat and 1.1 g of fiber. Its 1.3 mg of Vitamin E covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Marmarabirlik black olives Nutrition Facts
Selected: 10 piece (medium) · 35 g
61
KCAL / 35G
Carbs
1.6g
· 1% DV
Protein
0.4g
· 1% DV
Fat
6g
· 8% DV
Fiber
1.1g
· 4% 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%
Marmarabirlik black olives nutrition facts table · 10 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 61 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 438 mg | 19% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 1.1 g | 4% |
| 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 10 Pieces of Marmarabirlik black olives?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 35 g | 61 kcal |
| 1 tablespoon (chopped) | 15 g | 26 kcal |
| 5 piece (small) | 18 g | 31 kcal |
| 2 tablespoon (chopped) | 30 g | 52 kcal |
| 0.25 cup (whole) | 35 g | 61 kcal |
| 15 piece (large) | 53 g | 92 kcal |
| 20 piece (extra large) | 70 g | 122 kcal |
| ½ cup (whole) | 70 g | 122 kcal |
| 100 g | 100 g | 174 kcal |
Calculated from 174 calories per 100 g.
Frequently Asked Questions About Marmarabirlik black olives
Are Marmarabirlik black olives ready to eat?
Yes, Marmarabirlik black olives sold as table olives are generally ready to eat; they do not need cooking. Check the package for serving or storage directions, since different varieties may come packed in brine or in another format.
How should you store Marmarabirlik black olives after opening?
Refrigerate Marmarabirlik black olives after opening and follow the package’s storage instructions. If they are packed in brine, keep them covered by the liquid and use a clean utensil; dry-packed varieties may have different directions.
How can you make Marmarabirlik black olives less salty?
Rinsing Marmarabirlik black olives briefly under water can remove some salt and brine from their surface. It will not remove all the salt absorbed into the olives, so use a smaller serving if you need to limit sodium.
Are Marmarabirlik black olives the same as Gemlik olives?
Not necessarily: Marmarabirlik is a producer, while Gemlik refers to a Turkish olive-growing region and a well-known olive type. Check the variety or origin stated on the particular Marmarabirlik package rather than assuming every product is the same.
Can you cook with Marmarabirlik black olives?
Yes, Marmarabirlik black olives work in pasta, salads, flatbreads, and stews. Add them toward the end of cooking to preserve their texture, and taste the dish before adding extra salt because the olives can season it.
Do Marmarabirlik black olives need to be rinsed before eating?
No, Marmarabirlik black olives do not need rinsing to be safe to eat when the package is intact and the product is stored as directed. Rinse them if you want to reduce some surface brine or salt.
Can you freeze Marmarabirlik black olives?
Yes, you can freeze Marmarabirlik black olives, but thawing may make them softer. Drain brined olives first, place them in a sealed freezer-safe container, and thaw only the amount you plan to use.
Are Marmarabirlik black olives bad for high blood pressure?
Marmarabirlik black olives can add substantial sodium, which matters for people managing high blood pressure. If you have been advised to restrict salt, follow your clinician’s guidance on portions; rinsing removes only some surface brine.
How can you tell if Marmarabirlik black olives have gone bad?
Discard Marmarabirlik black olives if you see mold, notice a distinctly unpleasant smell or slimy texture, or find that the package is swollen. Follow the package’s storage directions after opening, and do not taste olives that seem spoiled.
Are Marmarabirlik black olives naturally black?
Marmarabirlik black olives are sold in different varieties, and the color of black table olives can result from ripening and curing methods. Check the product description and ingredients on the specific package if you want to know how that variety is prepared.
Marmarabirlik black olives Vitamins & Minerals
Vitamins
Vitamin E
1.33mg · 9% DV
Vitamin A
7µg · 1% DV
B1
0.01mg · 1% DV
B3
0.08mg · 1% DV
Minerals
Sodium
438mg · 19% DV
Iron
1.15mg · 6% DV
Copper
0.04mg · 4% DV
Calcium
31mg · 3% DV
Potassium ⭐
15mg · 0% DV
Marmarabirlik black olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Marmarabirlik black olives
To burn the 61 calories in 10 piece (medium) (35 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 Marmarabirlik black olives?
Marmarabirlik black olives are table olives from Turkey’s Marmara region, cured until they develop their characteristic dark colour and savoury flavour. They are commonly served at Turkish breakfasts, alongside cheese, tomatoes and bread, and also appear in salads and meze spreads. Their soft, fleshy texture and pleasantly briny taste make them an easy addition to a simple plate or a Mediterranean-style meal.
They are mostly a source of fat, including monounsaturated fat, and provide vitamin E. They can also be high in sodium, so if you are watching your salt intake, keep the portion modest and pair them with fresh, unsalted foods.
How Nutritious Is Marmarabirlik 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 Marmarabirlik 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 Marmarabirlik black olives Contain Allergens?
No known major allergens
Which Diets Is Marmarabirlik 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
Marmarabirlik black olives Fat Profile
SATURATED
0.84g
MONOUNSATURATED
4.38g
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.