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Olive salad mix Calories
Savory, healthy mix of olives, vegetables, and herbs
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Olive salad mix (60 g) has 108 calories. That works out to 180 calories per 100 g. It contains 3 g of carbs, 0.9 g of protein, 10.2 g of fat and 1.9 g of fiber. Its 1.4 mg of Vitamin E covers 10% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Olive salad mix Nutrition Facts
Selected: 1 serving (medium) · 60 g
108
KCAL / 60G
Carbs
3g
· 1% DV
Protein
0.9g
· 2% DV
Fat
10.2g
· 13% DV
Fiber
1.9g
· 7% 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%
Olive salad mix nutrition facts table · 1 serving (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 660 mg | 29% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 0.9 g | 2% |
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 Olive salad mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 60 g | 108 kcal |
| 1 piece (small) | 15 g | 27 kcal |
| 1 piece (medium) | 25 g | 45 kcal |
| 2 tablespoon (medium) | 30 g | 54 kcal |
| 1 serving (small) | 40 g | 72 kcal |
| 1 piece (large) | 40 g | 72 kcal |
| 1 serving (large) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 cup (large) | 120 g | 216 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Olive salad mix
What is Olive salad mix used for?
Olive salad mix is used as a savory topping, relish, or side dish. Spoon it onto sandwiches and toast, serve it with cheese, or add a little to grain bowls and salads for a briny, herby flavor.
What goes into Olive salad mix?
Olive salad mix typically combines chopped green or black olives with vegetables, herbs, and a dressing such as olive oil or vinegar. Recipes vary, but peppers, garlic, onion, parsley, and capers are common additions.
Is Olive salad mix the same as muffuletta olive salad?
Not necessarily. Muffuletta olive salad is a particular New Orleans-style mixture, usually made with olives, pickled vegetables, and seasonings for a muffuletta sandwich. Olive salad mix is a broader name, and its ingredients depend on the recipe or product.
How do you make Olive salad mix less salty?
To make Olive salad mix less salty, rinse and drain some of the olives or the finished mixture, then taste before adding more seasoning. For homemade mix, using fewer brined olives and adding fresh vegetables can also soften the salty taste.
How long does Olive salad mix last in the fridge?
Store Olive salad mix in a clean, airtight container in the refrigerator. Homemade versions are best eaten within a few days; discard the mix if it develops an unusual smell, visible mold, or a changed appearance.
Can you freeze Olive salad mix?
Freezing Olive salad mix is usually not recommended. The olives may become soft and the vegetables watery after thawing, so the mixture can lose its crisp texture. Refrigerate it instead and make or buy an amount you can use promptly.
Can Olive salad mix go on a sandwich?
Yes, Olive salad mix works well on sandwiches. Drain excess liquid first, then spread it over bread or layer it with cheese, roasted vegetables, or deli fillings; its salty, tangy flavor can make extra salty ingredients unnecessary.
Do you cook Olive salad mix or serve it cold?
Olive salad mix is usually served cold or at room temperature, not cooked as a dish on its own. You can stir it into warm pasta or vegetables at the end of cooking so the olives keep their texture and the herbs stay aromatic.
What should you serve with Olive salad mix?
Serve Olive salad mix with crusty bread, cheese, grilled vegetables, fish, or roasted meat. Its bold, briny taste also pairs well with plain grains or potatoes, which balance the mixture without competing with its seasoning.
Is Olive salad mix healthy to eat?
Olive salad mix can be a flavorful way to add olives and vegetables to a meal, but it may be salty and rich in oil. Use it as a condiment or side, especially when the rest of the meal is already salty.
Olive salad mix Vitamins & Minerals
Vitamins
Vitamin E
1.44mg · 10% DV
Vitamin A
54µg · 6% DV
B5
0.12mg · 2% DV
B1
0.02mg · 2% DV
Minerals
Sodium
660mg · 29% DV
Copper
0.06mg · 7% DV
Iron
0.72mg · 4% DV
Calcium
36mg · 4% DV
Potassium ⭐
36mg · 1% DV
Olive salad mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive salad mix
To burn the 108 calories in 1 serving (medium) (60 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 salad mix?
Olive salad mix brings olives together with vegetables and herbs, often with olive oil or a tangy dressing. The exact combination varies, but olive salads are at home across Mediterranean food traditions, where they may be served as a side or part of a shared spread.
Expect a briny, savoury flavour, with firm olives balanced by the crunch of vegetables and the freshness of herbs. Serve it as a meze or antipasto, spoon it into a sandwich, or offer it alongside grilled fish, meat or vegetables. It is relatively rich in fat, so a modest portion with fresh greens or crusty bread makes an easy, satisfying pairing; taste before adding extra salt.
How Nutritious Is Olive salad mix?
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 Olive salad mix 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 salad mix Contain Allergens?
No known major allergens
Which Diets Is Olive salad mix 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
— Not suitable
Low FODMAP
— Not suitable
Olive salad mix Fat Profile
SATURATED
1.68g
MONOUNSATURATED
7.32g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.