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Black Olive (Low Salt) Calories
Low salt, source of fiber and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Black Olive (Low Salt) Nutrition Facts
Selected: 100 g
115
KCAL / 100G
Carbs
6g
· 19%
Protein
1g
· 3%
Fat
10.7g
· 78%
Fiber
3.2g
Black Olive (Low Salt) Vitamins & Minerals
Vitamins
Vitamin E
1.7mg · 11% DV
B5
0.3mg · 6% DV
B1
0.03mg · 3% DV
Vitamin A
20µg · 2% DV
Minerals
Iron
3mg · 17% DV
Sodium
390mg · 17% DV
Calcium
88mg · 9% DV
Magnesium
11mg · 3% DV
Black Olive (Low Salt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black Olive (Low Salt) 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 Black Olive (Low Salt) Contain Allergens?
No known major allergens
Which Diets Is Black Olive (Low Salt) 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
Black Olive (Low Salt) Fat Profile
SATURATED
2.3g
MONOUNSATURATED
7.7g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
Foods Similar to Black Olive (Low Salt)
Black Olive (Low Salt) — Frequently Asked Questions
Are low-salt black olives healthier than regular black olives?
Their lower salt content can be helpful for people monitoring blood pressure or overall sodium intake. Salt levels still vary between brands, so checking the label remains important.
How should low-salt black olives be stored after opening?
Keep them refrigerated in a clean, sealed container and make sure they remain covered by their brine. Using a clean utensil each time helps reduce the risk of spoilage.
Can black olives be frozen?
They can be frozen, but thawing often makes their texture softer and more watery. Frozen and thawed olives are usually best used in cooked dishes, sauces, pizza, or pasta rather than served on their own.
Why are some black olives bitter or wrinkled?
Bitterness can remain when the natural bitter compounds have not been fully removed during curing. Wrinkling is often related to ripening, dry-curing, or moisture loss in brine and does not automatically mean the olives have spoiled.
What foods pair well with low-salt black olives?
They pair well with tomatoes, cucumber, cheese, eggs, whole-grain bread, and beans or lentils. Lemon, parsley, and olive oil also complement their savory flavor in salads.
Should I eat black olives before or after a workout?
They are not an ideal fast-fuel snack on their own because their fat content may digest slowly. Have a small amount with carbohydrate-rich food before exercise, or include them in a protein-containing meal afterward.
Is it okay to eat black olives at night?
For most people, a moderate serving at night is fine. People with reflux may prefer not to eat them close to bedtime, since fatty and salty foods can worsen symptoms for some.
Do black olives raise cholesterol?
Black olives are plant foods and contain no dietary cholesterol. They do contain fat, so portion awareness matters, but overall eating patterns have a greater effect on blood cholesterol than one food alone.
Can people with high blood pressure eat low-salt black olives?
Yes, but “low salt” does not mean sodium-free. Anyone with high blood pressure, kidney disease, or a prescribed fluid restriction should keep portions modest and follow their clinician’s advice.
How can I tell if black olives have gone bad?
Discard them if you notice mold, a strongly sour or rotten smell, unusual fizzing, sliminess, or a swollen package. When in doubt, do not taste the product.
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Nutrition data compiled from USDA FoodData Central and scientific sources.