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Olive paste (thin spread) Calories
Olive paste, thin spread, healthy fats, Mediterranean cuisine
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (thin) of Olive paste (thin spread) (15 g) has 33 calories. That works out to 220 calories per 100 g. It contains 0.9 g of carbs, 0.2 g of protein, 3.2 g of fat and 0.5 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Olive paste (thin spread) Nutrition Facts
Selected: 1 tablespoon (thin) · 15 g
33
KCAL / 15G
Carbs
0.9g
· 0% DV
Protein
0.2g
· 0% DV
Fat
3.2g
· 4% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 2% · Fat 87%
Olive paste (thin spread) nutrition facts table · 1 tablespoon (thin) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0.5 g | 2% |
| Protein | 0.2 g | 0% |
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 Tablespoon of Olive paste (thin spread)?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (thin) | 15 g | 33 kcal |
| 1 teaspoon (thin) | 5 g | 11 kcal |
| 1 slice (thin) | 10 g | 22 kcal |
| 1 piece (thin) | 20 g | 44 kcal |
| 1 serving (thin) | 25 g | 55 kcal |
| 2 tablespoon (thin) | 30 g | 66 kcal |
| 100 g | 100 g | 220 kcal |
| 1 cup (thin) | 120 g | 264 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Olive paste (thin spread)
What is olive paste made of?
Olive paste is made primarily from pitted olives, often blended with olive oil. Garlic, herbs, lemon, capers, or other seasonings may be added, so ingredients vary by recipe and brand. Its texture can range from chunky to smooth.
How do you make olive paste at home?
To make olive paste, blend pitted olives with a little olive oil until they reach your preferred texture. Add garlic, lemon juice, or herbs if you like, tasting as you go. Use oil sparingly at first because olives already bring plenty of flavor.
What is the difference between olive paste and tapenade?
Olive paste is a broad name for a spread made from crushed olives. Tapenade is a specific Provençal-style olive spread that traditionally includes capers and may include anchovies. Recipes vary, so check the ingredients if you need to avoid a particular addition.
How do you use olive paste?
Olive paste works as a bread or cracker spread, a sandwich layer, or a savory addition to pasta and salad dressing. Stir a small amount into a sauce or spread it on flatbread before adding toppings; taste before adding salt.
How should olive paste be stored after opening?
Store opened olive paste in a sealed container in the refrigerator, using a clean utensil each time. Homemade paste should also be refrigerated in an airtight container. Discard it if you see mold or notice an unusual smell or appearance.
Is olive paste made from black or green olives?
Olive paste can be made from either black or green olives, or a mixture of both. Black olive paste tends to taste richer and milder, while green olive paste is often sharper and more assertive. The olive variety affects the final flavor.
Can you cook with olive paste?
Yes, olive paste can be cooked with, though heating it may soften its fresh, bright flavor. Add it to pasta sauces, savory baking, or roasted vegetables, and adjust salt only after tasting because the paste may already be salty.
How do you make olive paste less salty?
To make olive paste less salty, blend it with an unsalted ingredient such as cream cheese, plain yogurt, or mashed beans, depending on how you plan to serve it. For a homemade batch, start with less-salty olives and skip added salt.
What goes well with olive paste on toast?
Olive paste pairs well with tomato, feta, roasted peppers, cucumber, or a soft-boiled egg on toast. Add fresh herbs for brightness, and keep other toppings lightly seasoned so the olive flavor remains clear rather than overly salty.
Can olive paste replace olives in a recipe?
Olive paste can replace chopped olives when a recipe needs olive flavor in a spread, sauce, or filling, but it will blend in rather than provide distinct pieces. Use less at first and reduce any added salt, since the paste may be more concentrated.
Olive paste (thin spread) Vitamins & Minerals
Vitamins
Vitamin E
0.47mg · 3% DV
Biotin
0.22µg · 1% DV
B5
0.03mg · 1% DV
B2
0.01mg · 1% DV
Minerals
Sodium
180mg · 8% DV
Copper
0.02mg · 2% DV
Iron
0.18mg · 1% DV
Calcium
7.8mg · 1% DV
Potassium ⭐
6.3mg · 0% DV
Olive paste (thin spread) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive paste (thin spread)
To burn the 33 calories in 1 tablespoon (thin) (15 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 Olive paste (thin spread)?
Olive paste (thin spread) is made by crushing pitted olives into a smooth, savoury spread; recipes may include olive oil, herbs or spices. It belongs to the wider Mediterranean food tradition, where olive-based spreads are served with bread and as part of a mezze table.
Its briny, fruity flavour and soft texture work well on toast, alongside cheese, or tucked into a sandwich. It is rich in fat and brings a little fibre, so a thin layer adds plenty of flavour without needing much. Pair it with fresh vegetables or use it to season a sandwich for a simple, Mediterranean-inspired bite.
How Nutritious Is Olive paste (thin spread)?
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 Olive paste (thin spread) 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 Olive paste (thin spread) Contain Allergens?
No known major allergens
Which Diets Is Olive paste (thin spread) 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
Olive paste (thin spread) Fat Profile
SATURATED
0.44g
MONOUNSATURATED
2.26g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.