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Oily Black Olive Calories
Rich in healthy fats, antioxidants, Mediterranean cuisine
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Oily Black Olive (40 g) has 96 calories. That works out to 240 calories per 100 g. It contains 2.4 g of carbs, 0.6 g of protein, 9.6 g of fat and 1.4 g of fiber. Its 1.5 mg of Vitamin E covers 10% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Oily Black Olive Nutrition Facts
Selected: 10 piece (medium) · 40 g
96
KCAL / 40G
Carbs
2.4g
· 1% DV
Protein
0.6g
· 1% DV
Fat
9.6g
· 12% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 2% · Fat 88%
Oily Black Olive nutrition facts table · 10 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 620 mg | 27% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 0.6 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 Oily Black Olive?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 40 g | 96 kcal |
| 1 tablespoon (chopped) | 12 g | 29 kcal |
| 5 piece (small) | 20 g | 48 kcal |
| 1 ounce (whole) | 28 g | 67 kcal |
| 1 serving (medium) | 50 g | 120 kcal |
| 20 piece (large) | 80 g | 192 kcal |
| 100 g | 100 g | 240 kcal |
| 1 cup (whole) | 130 g | 312 kcal |
Calculated from 240 calories per 100 g.
Frequently Asked Questions About Oily Black Olive
What are oily black olives?
Oily black olives are ripe black olives cured in a style that often draws out moisture and leaves the skins wrinkled. They may be coated with oil before serving or packing, though methods differ between producers.
Why are oily black olives wrinkled?
Oily black olives wrinkle because curing removes some of the water from the ripe fruit. Their creased skin is characteristic of this style and does not, by itself, mean the olives have spoiled.
Are oily black olives naturally black?
Oily black olives are made from ripe olives that have darkened as they mature. Their exact shade can vary; the words “black olives” alone do not establish how a particular product was ripened or processed.
How are oily black olives cured?
Oily black olives are commonly made by curing ripe olives with salt so they lose moisture and some of their bitterness. They are then prepared for eating, and oil may be added to the surface; the precise method varies.
Are oily black olives the same as Kalamata olives?
No. Kalamata refers to a Greek olive variety and style, while oily black olives describes a cured, often wrinkled style. Kalamata olives are commonly brine-cured and have a different shape and flavor.
Does the oil on oily black olives mean they were cured in oil?
Not necessarily. The glossy coating on oily black olives may be added after curing for flavor or appearance. A shiny surface alone does not show whether oil was used during the curing process.
Should you rinse oily black olives before eating them?
Usually, oily black olives can be eaten as they are. If they taste too salty, briefly rinsing them can remove some surface salt, but soaking them for a long time may dilute their flavor and soften their texture.
How should you store oily black olives after opening?
Keep opened oily black olives in a clean, covered container in the refrigerator. Use a clean utensil to serve them, and avoid introducing water or food scraps into the container.
Can you cook with oily black olives?
Yes. Oily black olives work well in salads, pasta, flatbreads, and Mediterranean-style vegetable dishes. Their cured, salty flavor is concentrated, so taste the dish before adding extra salt.
Can people with high blood pressure eat oily black olives?
People with high blood pressure may need to limit oily black olives because salt-cured olives can contain substantial sodium. If you have been advised to restrict sodium, ask your clinician or dietitian how they fit your eating plan.
Oily Black Olive Vitamins & Minerals
Vitamins
Vitamin E
1.52mg · 10% DV
B1
0.01mg · 1% DV
Vitamin A
8µg · 1% DV
Biotin
0.2µg · 1% DV
Minerals
Sodium
620mg · 27% DV
Iron
1.32mg · 7% DV
Copper
0.04mg · 4% DV
Calcium
35mg · 4% DV
Potassium ⭐
3.2mg · 0% DV
Oily Black Olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oily Black Olive
To burn the 96 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 Oily Black Olive?
Oily Black Olive refers to black olives cured in the traditional Turkish sele style. The olives are salt-cured until their skins wrinkle and their flavour deepens; they are often finished with olive oil, which gives them a glossy surface. They taste savoury and pleasantly sharp, with a soft, fleshy bite.
In Turkey, they commonly appear at breakfast with bread, cheese and fresh vegetables, or as part of a meze spread. They also work well chopped into salads or sandwiches. Oily black olives are rich in fat and provide some fibre; a 100 g portion contains 24 g of fat. If they taste too salty, briefly rinse them and serve with crisp vegetables or plain bread.
How Nutritious Is Oily Black Olive?
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 Oily Black Olive 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 Oily Black Olive Contain Allergens?
No known major allergens
Which Diets Is Oily Black Olive 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
Oily Black Olive Fat Profile
SATURATED
1.2g
MONOUNSATURATED
6.6g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.