Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Olive salad (no oil) Calories
Olives, tomatoes, cucumber, onion, lemon juice, salt, no oil
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Olive salad (no oil) (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 7.8 g of carbs, 1.4 g of protein, 4.2 g of fat and 2.6 g of fiber. Its 10.8 mg of Vitamin C covers 12% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Olive salad (no oil) Nutrition Facts
Selected: 1 cup (medium) · 120 g
78
KCAL / 120G
Carbs
7.8g
· 3% DV
Protein
1.4g
· 3% DV
Fat
4.2g
· 5% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 8% · Fat 50%
Olive salad (no oil) nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 684 mg | 30% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 1.4 g | 3% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Olive salad (no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 78 kcal |
| ½ cup (small) | 60 g | 39 kcal |
| 1 piece (small) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (medium) | 100 g | 65 kcal |
| 1.5 cup (large) | 180 g | 117 kcal |
| 1 bottle (large) | 200 g | 130 kcal |
| 2 cup (extra large) | 240 g | 156 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Olive salad (no oil)
What is olive salad (no oil) made of?
Olive salad (no oil) is made with olives, tomatoes, cucumber, onion, lemon juice and salt. It gets its tangy, briny flavor from the olives and lemon rather than added oil. Taste the olives before adding salt, since they may already be salty.
How do you make olive salad (no oil)?
To make olive salad (no oil), remove the olive pits, chop the olives and fresh vegetables, then toss them with lemon juice. Add salt only after tasting. For the freshest texture, combine the ingredients shortly before serving.
Which olives are best for olive salad (no oil)?
Green or black olives both work well in olive salad (no oil). Choose olives with a flavor you enjoy and a moderate saltiness; very briny olives can overwhelm the fresh vegetables. Pitted olives are convenient, but whole olives can be pitted at home.
What should you serve with olive salad (no oil)?
Olive salad (no oil) pairs well with grilled fish, roasted vegetables, eggs or crusty bread. Its bright, salty flavor also works as a side for a simple lunch. If the olives are particularly salty, serve it alongside milder dishes.
How long does olive salad (no oil) last in the fridge?
Keep olive salad (no oil) covered in the refrigerator and eat it within two days. The tomatoes and cucumber release liquid as they sit, so the texture is best soon after preparation. Stir before serving and discard it if it has been left out for hours.
Can you make olive salad (no oil) ahead of time?
Yes, you can prep olive salad (no oil) ahead, but keep the chopped vegetables separate from the olives and lemon juice until serving. Tomatoes and cucumber soften and release liquid when dressed, so mixing everything at the last minute keeps it fresher.
Should you use pitted olives in olive salad (no oil)?
Pitted olives make olive salad (no oil) quicker and easier to eat, but they are not essential. If you use olives with pits, remove them before chopping and serving. Check carefully for any remaining pits, especially when preparing the salad for children.
Can you freeze olive salad (no oil)?
No, freezing olive salad (no oil) is not recommended. Tomatoes and cucumber turn soft and watery after thawing, which spoils the salad’s fresh texture. Make only as much as you expect to eat while the vegetables are crisp.
Is olive salad (no oil) fat-free?
No, olive salad (no oil) is not completely fat-free because olives naturally contain fat. The name means that no extra oil is added during preparation. Lemon juice and the vegetables bring flavor without needing a pour of olive oil.
Why does olive salad (no oil) get watery?
Olive salad (no oil) gets watery because chopped tomatoes and cucumber release their juice, especially after salt and lemon are added. To limit this, prepare the vegetables shortly before serving, add salt at the end and drain off any excess liquid.
Olive salad (no oil) Vitamins & Minerals
Vitamins
Vitamin C
10.8mg · 12% DV
Vitamin E
1.44mg · 10% DV
Vitamin A
72µg · 8% DV
Vitamin K
9.6µg · 8% DV
Minerals
Sodium
684mg · 30% DV
Copper
0.1mg · 11% DV
Iron
0.84mg · 5% DV
Calcium
46mg · 5% DV
Potassium ⭐
108mg · 3% DV
Olive salad (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive salad (no oil)
To burn the 78 calories in 1 cup (medium) (120 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 (no oil)?
Olive salad (no oil) brings olives together with tomatoes, cucumber and onion, dressed simply with lemon juice and salt. It is a Mediterranean-style combination of familiar ingredients; “no oil” means no extra oil is added, though olives naturally contain some fat.
Serve it as a meze or side dish with grilled foods, or spoon it alongside bread and cheese for a light lunch. Its briny, tangy flavour and crisp vegetables make a fresh contrast to richer dishes. The vegetables contribute fibre, and the salad provides 65 calories per 100 g. Since olives can be salty, taste before adding more salt; rinsing them can make the salad milder.
How Nutritious Is Olive salad (no oil)?
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 salad (no oil) 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 (no oil) Contain Allergens?
No known major allergens
Which Diets Is Olive salad (no oil) 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 (no oil) Fat Profile
SATURATED
0.84g
MONOUNSATURATED
2.76g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Compare Olive salad (no oil)
Foods Similar to Olive salad (no oil)
Have another question about Olive salad (no oil)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.