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Mediterranean salad of olives, vegetables, and olive oil-based sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Olive salad with sauce has 180 calories. It contains 6 g of carbs, 1.5 g of protein, 16 g of fat and 3.5 g of fiber. Its 2.8 mg of Vitamin E covers 19% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 100 g
180
KCAL / 100G
Carbs
6g
· 2% DV
Protein
1.5g
· 3% DV
Fat
16g
· 21% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 3% · Fat 83%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0 g | |
| Sodium | 900 mg | 39% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 3.5 g | 13% |
| Protein | 1.5 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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 180 kcal |
| 1 piece (small) | 40 g | 72 kcal |
| 1 serving (small) | 60 g | 108 kcal |
| 1 cup (small) | 80 g | 144 kcal |
| 1 piece (medium) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 cup (medium) | 120 g | 216 kcal |
| 1 piece (large) | 120 g | 216 kcal |
| 1 serving (large) | 150 g | 270 kcal |
Calculated from 180 calories per 100 g.
Olive salad with sauce is made from olives tossed with chopped vegetables, herbs and an olive-oil-based dressing. Common additions include tomatoes, peppers, onion and parsley, while lemon juice or vinegar brightens the salty, savory olives.
To make olive salad with sauce, pit and slice the olives, then toss them with chopped vegetables and herbs. Dress with olive oil, lemon juice or vinegar, and seasonings; let it sit briefly so the flavors combine before serving.
Both green and black olives work well in olive salad with sauce. Green olives give it a sharper, saltier bite, while black olives taste milder; using a mix adds contrast. Pitted olives are easier to chop and serve.
Olive salad with sauce is commonly dressed with olive oil and lemon juice or vinegar, often with herbs and spices. Since olives are already salty, taste the salad before adding salt, and keep the dressing light enough not to overwhelm them.
Olive salad with sauce pairs well with grilled fish, meat, or vegetables, and it can also be served with bread and cheese as a mezze-style side. Its bold, briny flavor works especially well alongside plain or lightly seasoned dishes.
Yes, olive salad with sauce makes a flavorful sandwich topping. Drain off excess dressing first so the bread does not become soggy, then pair the salad with cheese, roasted vegetables, or grilled meat.
Olive salad with sauce keeps in a covered container in the refrigerator for about 2–3 days. Use a clean utensil when serving, and discard it if it has been left at room temperature for an extended period.
Yes, you can prepare olive salad with sauce a few hours ahead and refrigerate it so the flavors mingle. For a fresher texture, add watery ingredients such as chopped tomato shortly before serving.
To make olive salad with sauce less salty, rinse the olives and drain them well before chopping; soak especially salty olives briefly in water. Skip added salt and balance the flavor with lemon juice, fresh herbs, or extra chopped vegetables.
No, olive salad with sauce is usually a chunky mixture of olives, vegetables, and dressing, while tapenade is a finely chopped or blended olive spread. Olive salad is typically served as a side or topping; tapenade is spread on bread.
Vitamins
Vitamin E
2.8mg · 19% DV
Vitamin K
18µg · 15% DV
Vitamin A
70µg · 8% DV
Vitamin C
6mg · 7% DV
Minerals
Sodium
900mg · 39% DV
Copper
0.08mg · 9% DV
Iron
1.2mg · 7% DV
Calcium
60mg · 6% DV
Potassium ⭐
70mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 180 calories in 100 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.
Olive salad with sauce combines olives with chopped vegetables and a dressing based mainly on olive oil. The exact mix varies, but the briny, savoury olives give this Mediterranean-style salad its distinctive character.
Serve it as a side or meze, spoon it onto crusty bread, or add it to a light lunch. It is relatively high in fat from the olives and oil, with some fibre from the vegetables, while providing little protein. For a lighter serving, use less dressing and pair it with fresh greens or other vegetables.
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.
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.
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.
No known major allergens
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
SATURATED
2.7g
MONOUNSATURATED
11.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.