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Mixed Olives Calories
Mix of green and black olives, rich in healthy fats and antioxidants.
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
10 piece (medium) of Mixed Olives (35 g) has 51 calories. That works out to 145 calories per 100 g. It contains 1.3 g of carbs, 0.4 g of protein, 4.7 g of fat and 1.1 g of fiber. Its 420 mg of Sodium covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Mixed Olives?
Mixed olives bring together olives of different colours and ripeness, commonly cured in brine before serving. Green olives tend to be firmer and sharper, while darker ones are often softer and fuller-tasting; the mix can range from pleasantly bitter to quite salty.
Across the Mediterranean, olives are served at breakfast and as a small appetiser, and they also make an easy addition to salads, sandwiches and cheese boards. They are mostly a source of fat, with relatively little carbohydrate. If the brine tastes too strong, briefly rinse the olives before eating; pair them with fresh vegetables or bread for a simple snack.
Mixed Olives Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
3.8g
· 1% DV
Protein
1.2g
· 2% DV
Fat
13.5g
· 17% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 3% · Fat 86%
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Mixed Olives Vitamins & Minerals
Vitamins
Vitamin A
230µg · 26% DV
Vitamin E
3.8mg · 25% DV
B5
0.3mg · 6% DV
Biotin
1.2µg · 4% DV
Minerals
Sodium
1200mg · 52% DV
Iron
1mg · 6% DV
Calcium
52mg · 5% DV
Potassium ⭐
42mg · 1% DV
Copper
0mg · 0% DV
How Nutritious Is Mixed Olives?
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.
Mixed Olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Olives
To burn the 145 calories in 100 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.
Is Mixed Olives 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 Olives Contain Allergens?
No known major allergens
Which Diets Is Mixed Olives 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
Mixed Olives Fat Profile
SATURATED
2.2g
MONOUNSATURATED
9.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10.9:1
Above the ideal 4:1 (10.9:1).
Compare Mixed Olives
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Frequently Asked Questions About Mixed Olives
Are mixed olives good for you?
Yes, mixed olives provide mostly unsaturated fats and antioxidant compounds. They can also be high in sodium because they are usually cured in brine, so people limiting salt should pay attention to how much they eat.
How should you store mixed olives after opening?
Keep mixed olives refrigerated in a clean, covered container after opening. If they came in brine, keep the olives submerged to limit drying and air exposure, and use a clean utensil when serving.
Should you rinse mixed olives before eating them?
You can rinse mixed olives to remove brine from their surface and soften their salty taste. For a bigger change, briefly soak them in fresh water, then drain; soaking for too long can weaken their flavor and texture.
How are mixed olives cured?
Mixed olives are typically cured in brine, dry salt, or another solution to reduce their natural bitterness and develop flavor. The exact method varies by olive type and producer, so a mix may contain olives with different textures and tastes.
Why do mixed olives taste bitter?
Mixed olives can taste bitter because olives naturally contain bitter compounds, or because curing has not removed enough of them. Their flavor may mellow during brining, but discard olives with an unpleasant smell or other signs of spoilage.
What goes well with mixed olives on a mezze board?
Mixed olives pair well with bread, hummus, roasted vegetables, and mild cheeses on a mezze board. Their briny flavor can dominate delicate foods, so serve them in a separate small dish and balance them with fresh or creamy accompaniments.
Can you eat the pits in mixed olives?
No, you should not swallow olive pits. They can pose a choking hazard and may damage teeth; remove each pit carefully as you eat, especially when serving whole olives to children.
Can mixed olives be used in cooking?
Yes, mixed olives work well in stews, pasta sauces, roasted vegetables, and grain dishes. Add them near the end of cooking when you want their briny flavor and firmer texture to stand out.
Can you freeze mixed olives?
Yes, mixed olives can be frozen, but thawing may make them softer. Freeze them in small, airtight portions and use the thawed olives in cooked dishes or chopped toppings rather than serving them where a firm texture matters.
How can you tell if mixed olives have gone bad?
Discard mixed olives if you see mold, notice an unusual foul smell, or find that their texture has become unpleasantly slimy. A change in brine appearance alone is not always enough to judge them, so consider the olives’ smell and condition too.
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Nutrition data compiled from USDA FoodData Central and scientific sources.