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Green and dark olives, some whole and some sliced, are piled in a shallow dish and coated in a glossy, lightly colored sauce.
●Low GI

Olive salad with sauce Calories

Mediterranean salad of olives, vegetables, and olive oil-based sauce

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

180kcal

GI

15low

POTASSIUM · 100 G

70mg

FIBER · 100 G

3.5g

Quick answer

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.

Olive salad with sauce Nutrition Facts

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%

Olive salad with sauce nutrition facts table · 100 g

NutrientAmount% DV
Calories180 kcal
Total fat16 g21%
Saturated fat2.7 g14%
Trans fat0 g
Sodium900 mg39%
Total carbohydrate6 g2%
Fiber3.5 g13%
Protein1.5 g3%

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 with sauce?

ServingAmountCalories
1 serving (medium)100 g180 kcal
1 piece (small)40 g72 kcal
1 serving (small)60 g108 kcal
1 cup (small)80 g144 kcal
1 piece (medium)80 g144 kcal
100 g100 g180 kcal
1 cup (medium)120 g216 kcal
1 piece (large)120 g216 kcal
1 serving (large)150 g270 kcal

Calculated from 180 calories per 100 g.

Frequently Asked Questions About Olive salad with sauce

What is olive salad with sauce made of?

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.

How do you make olive salad with sauce?

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.

What kind of olives work best in olive salad with sauce?

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.

What dressing goes in olive salad with sauce?

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.

What do you serve with olive salad with sauce?

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.

Can olive salad with sauce be used in a sandwich?

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.

How long does olive salad with sauce last in the fridge?

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.

Can you make olive salad with sauce ahead of time?

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.

How do you make olive salad with sauce less salty?

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.

Is olive salad with sauce the same as tapenade?

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.

Olive salad with sauce Vitamins & Minerals

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

Olive salad with sauce Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Olive salad with sauce

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

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 with sauce?

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.

How Nutritious Is Olive salad with sauce?

Nutrient density

High

60/ 100

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

42/ 100

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 with sauce 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 with sauce Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Olive salad with sauce 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 with sauce Fat Profile

SATURATED

2.7g

MONOUNSATURATED

11.2g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Olive salad with sauce

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Foods Similar to Olive salad with sauce

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

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Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.