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Source of monounsaturated fats and vitamin E
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Olive salad with vegetable oil (30 g) has 59 calories. That works out to 195 calories per 100 g. It contains 1.7 g of carbs, 0.4 g of protein, 5.7 g of fat and 1.1 g of fiber. Its 1.1 mg of Vitamin E covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
59
KCAL / 30G
Carbs
1.7g
· 1% DV
Protein
0.4g
· 1% DV
Fat
5.7g
· 7% DV
Fiber
1.1g
· 4% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 59 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 465 mg | 20% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 0.4 g | 1% |
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 |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 59 kcal |
| 1 teaspoon (small) | 5 g | 10 kcal |
| 1 tablespoon (small) | 15 g | 29 kcal |
| 1 ounce (medium) | 28 g | 55 kcal |
| 3 tablespoon (large) | 45 g | 88 kcal |
| 1 serving (medium) | 50 g | 98 kcal |
| 100 g | 100 g | 195 kcal |
| 1 cup (large) | 120 g | 234 kcal |
| 1 pack (jumbo) | 200 g | 390 kcal |
Calculated from 195 calories per 100 g.
Olive salad with vegetable oil is made primarily from chopped olives mixed with vegetable oil. Depending on the recipe or brand, it may also include peppers, herbs, onion, or seasonings, so the exact ingredients can vary.
To make olive salad with vegetable oil, pit and roughly chop the olives, then toss them with the oil. Add finely chopped peppers, herbs, or seasonings if you like, and let the mixture sit briefly before serving.
No. Olive salad with vegetable oil usually keeps the olives in distinct chopped pieces, while tapenade is typically blended or mashed into a spread. Tapenade may also contain ingredients such as capers or anchovies.
Serve olive salad with vegetable oil as a condiment with bread, grilled vegetables, sandwiches, or a cheese board. Its briny, rich flavor is strong, so a small spoonful can add plenty of flavor to a meal.
Yes. Olive salad with vegetable oil works as a muffuletta-style sandwich topping, especially with cured meats and cheese. Spread it over the bread so the chopped olives and oil season the sandwich without overwhelming the other fillings.
Yes, green and black olives can be mixed in olive salad with vegetable oil. Green olives generally bring a sharper, brinier taste, while black olives tend to be milder; combining them gives the salad more varied flavor and texture.
Rinsing olives before making olive salad with vegetable oil can reduce some of their surface brine and saltiness. Drain them well afterward, since extra water can dilute the oil and leave the finished salad less flavorful.
Keep opened olive salad with vegetable oil in a covered container in the refrigerator, and use a clean utensil to serve it. For a packaged product, follow its storage directions and use-by guidance; do not leave it sitting out.
Yes, olive oil can replace vegetable oil when making olive salad. It gives the mixture a more noticeable, fruity olive flavor, so the result may taste different from versions made with a more neutral-tasting vegetable oil.
Yes, you can add olive salad with vegetable oil to cooked dishes, such as pasta or roasted vegetables. Add it near the end of cooking to preserve more of its briny olive flavor and avoid heating the oil for too long.
Vitamins
Vitamin E
1.05mg · 7% DV
B2
0.02mg · 2% DV
Vitamin A
6µg · 1% DV
B3
0.11mg · 1% DV
Minerals
Sodium
465mg · 20% DV
Copper
0.04mg · 4% DV
Iron
0.48mg · 3% DV
Calcium
24mg · 2% DV
Potassium ⭐
14mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 59 calories in 2 tablespoon (medium) (30 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 vegetable oil is a ready-to-serve preparation of olives tossed or dressed with vegetable oil. Olive-based salads and accompaniments are familiar across Mediterranean food traditions, though the olives and seasoning vary from one version to another.
The olives give it a briny, savoury taste, while the oil adds a smooth, rich feel. Serve it as part of a mezze spread, alongside bread and cheese, or spoon a little over a simple salad or grain bowl. It is chiefly a source of fat, with 19.1 g per 100 g, and also provides fibre. Because the oil makes it energy-dense, a modest portion works well; pair it with fresh vegetables or bread for a more rounded snack.
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.
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 3
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.84g
MONOUNSATURATED
3.93g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.