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Mixed Olive Vegetable Salad Calories
Mediterranean-style salad with olives, tomatoes, cucumber, peppers, greens, and olive oil.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed Olive Vegetable Salad (120 g) has 114 calories. That works out to 95 calories per 100 g. It contains 7.8 g of carbs, 1.8 g of protein, 8.6 g of fat and 3.1 g of fiber. Its 50.4 µg of Vitamin K covers 42% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed Olive Vegetable Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
114
KCAL / 120G
Carbs
7.8g
· 3% DV
Protein
1.8g
· 4% DV
Fat
8.6g
· 11% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 6% · Fat 67%
Mixed Olive Vegetable Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 1.8 g | 4% |
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 Mixed Olive Vegetable Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 114 kcal |
| 1 piece (mini) | 60 g | 57 kcal |
| 1 serving (small) | 80 g | 76 kcal |
| 100 g | 100 g | 95 kcal |
| 1 cup (medium) | 100 g | 95 kcal |
| 1 serving (large) | 180 g | 171 kcal |
| 1 pack (large) | 200 g | 190 kcal |
| 1 bottle (jumbo) | 250 g | 238 kcal |
| 1 serving (extra large) | 250 g | 238 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Mixed Olive Vegetable Salad
How do you make mixed olive vegetable salad?
Mixed olive vegetable salad is made by tossing chopped tomatoes, cucumber, peppers, and greens with olives. Add olive oil and lemon juice just before serving so the vegetables stay crisp instead of releasing too much liquid.
What vegetables go in mixed olive vegetable salad?
Tomatoes, cucumber, peppers, and leafy greens are common in mixed olive vegetable salad. You can swap in vegetables you enjoy, but choose ones that hold their texture and cut them into similar-sized pieces for an even bite.
Should you rinse the olives for mixed olive vegetable salad?
Rinse olives for mixed olive vegetable salad if their brine tastes very salty. Drain them well before adding them, and taste the finished salad before adding any salt, since the olives can season the vegetables on their own.
Can you make mixed olive vegetable salad ahead of time?
Yes, you can chop the vegetables and prepare the olives ahead for mixed olive vegetable salad. Keep them covered in the refrigerator, but wait to add dressing and delicate greens until shortly before serving to preserve the texture.
How do you stop mixed olive vegetable salad from getting watery?
To keep mixed olive vegetable salad from getting watery, dry washed vegetables thoroughly and add the dressing close to serving time. Removing the watery seed centers from especially juicy tomatoes can also help the salad stay crisp.
What dressing goes with mixed olive vegetable salad?
Olive oil and lemon juice make a simple dressing for mixed olive vegetable salad. Red-wine vinegar is another option; use a light hand with salt because olives may already bring plenty of salty, briny flavor.
Can mixed olive vegetable salad be a main dish?
Mixed olive vegetable salad can be a more filling main dish if you add chickpeas, white beans, or another substantial protein. Add them shortly before serving and adjust the dressing so it coats the extra ingredients evenly.
How long do leftovers of mixed olive vegetable salad last?
Store leftover mixed olive vegetable salad covered in the refrigerator and aim to eat it the next day for the best texture. Dressed salad softens as it sits, so discard it if it has been left out for an extended period.
Can you use jarred olives in mixed olive vegetable salad?
Yes, jarred olives work well in mixed olive vegetable salad. Drain them first, and rinse them if they taste too salty; their brine can otherwise make the salad overly salty and dilute the fresh vegetable flavors.
Does mixed olive vegetable salad need cheese?
No, mixed olive vegetable salad does not need cheese; the olives and vegetables make a complete, flavorful salad on their own. Crumbled feta is an optional addition, but taste before adding salt because both feta and olives can be salty.
Mixed Olive Vegetable Salad Vitamins & Minerals
Vitamins
Vitamin K
50.4µg · 42% DV
Vitamin A
252µg · 28% DV
Vitamin C
16.8mg · 19% DV
Vitamin E
2.16mg · 14% DV
Minerals
Sodium
504mg · 22% DV
Copper
0.11mg · 12% DV
Potassium ⭐
252mg · 7% DV
Iron
1.32mg · 7% DV
Mixed Olive Vegetable Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Olive Vegetable Salad
To burn the 114 calories in 1 serving (medium) (120 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 Mixed Olive Vegetable Salad?
Mixed olive vegetable salad brings together tomatoes, cucumber, peppers and leafy greens with olives and olive oil. It is a Mediterranean-style combination rather than a single fixed recipe, so the vegetables and the mix of olives can vary. The crisp, juicy vegetables balance the olives’ briny, savoury flavour, while olive oil ties everything together.
Serve it as a side with grilled dishes, beans or bread, or make it part of a light lunch. Across the Mediterranean and in many English-speaking kitchens, salads like this are often enjoyed as a fresh accompaniment, especially in warmer weather. It provides fibre from the vegetables, while much of its energy comes from the oil and olives. For a lighter bowl, use olive oil sparingly and add extra greens or cucumber.
How Nutritious Is Mixed Olive Vegetable Salad?
Nutrient density
High
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 Mixed Olive Vegetable 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 Mixed Olive Vegetable Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed Olive Vegetable 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
— Not suitable
Low FODMAP
— Not suitable
Mixed Olive Vegetable Salad Fat Profile
SATURATED
1.32g
MONOUNSATURATED
6.24g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.