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Olive spread sandwich Calories
Olive spread sandwich, contains fiber and healthy fats.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Olive spread sandwich (120 g) has 324 calories. That works out to 270 calories per 100 g. It contains 38.4 g of carbs, 6.6 g of protein, 15.6 g of fat and 4.2 g of fiber. Its 2.6 mg of Vitamin E covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Olive spread sandwich Nutrition Facts
Selected: 1 piece (medium) · 120 g
324
KCAL / 120G
Carbs
38.4g
· 14% DV
Protein
6.6g
· 13% DV
Fat
15.6g
· 20% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 8% · Fat 44%
Olive spread sandwich nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 324 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 684 mg | 30% |
| Total carbohydrate | 38.4 g | 14% |
| Fiber | 4.2 g | 15% |
| Protein | 6.6 g | 13% |
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 Medium Olive spread sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 324 kcal |
| 1 slice (thin) | 40 g | 108 kcal |
| 1 slice (thick) | 60 g | 162 kcal |
| 1 piece (small) | 80 g | 216 kcal |
| 100 g | 100 g | 270 kcal |
| 1 serving (large) | 150 g | 405 kcal |
| 1 piece (large) | 180 g | 486 kcal |
| 1 piece (extra large) | 240 g | 648 kcal |
| 2 piece (double) | 240 g | 648 kcal |
Calculated from 270 calories per 100 g.
Frequently Asked Questions About Olive spread sandwich
What is an olive spread sandwich?
An olive spread sandwich is bread filled or topped with a paste made from olives, often with additions such as herbs, garlic, or oil. Cheese and fresh vegetables are common extras, but recipes vary by region and household.
How do you make an olive spread sandwich?
To make an olive spread sandwich, spread olive paste over sliced bread and add fillings such as cheese, tomato, or leafy greens. Taste the spread first, since it can be salty, and adjust the other ingredients rather than adding more salt.
What kind of olives are best for an olive spread sandwich?
Either black or green olives work in an olive spread sandwich. Black olives tend to give the spread a deeper, milder flavor, while green olives make it sharper and more pronounced; choose according to the other fillings.
Is an olive spread sandwich the same as a tapenade sandwich?
Not necessarily: an olive spread sandwich can use a simple olive paste, while tapenade traditionally includes ingredients such as capers and sometimes anchovies. Recipes vary, so check the spread’s ingredients if you need to avoid a particular ingredient.
What bread goes best with an olive spread sandwich?
Crusty sourdough, ciabatta, or whole-grain bread all work well for an olive spread sandwich. A sturdy slice holds the oily spread and juicy toppings better than very soft bread, which can become soggy.
What can you put in an olive spread sandwich besides olive paste?
An olive spread sandwich pairs well with feta, mozzarella, roasted peppers, tomato, cucumber, or greens. Choose one or two additions so they complement the olive flavor instead of overpowering it, and avoid piling in too many wet ingredients.
How do you stop an olive spread sandwich from getting soggy?
To keep an olive spread sandwich from getting soggy, use sturdy bread and keep wet fillings such as tomato separate until serving. You can also put cheese or leafy greens between the bread and wetter ingredients as a light barrier.
Can you make an olive spread sandwich ahead of time?
Yes, you can make an olive spread sandwich ahead, but it holds its texture best when the fillings are not watery. Wrap it and refrigerate it, then add tomato or cucumber shortly before eating; do not leave it sitting out for long.
Can you toast an olive spread sandwich?
Yes, an olive spread sandwich can be toasted, especially with cheese inside. Toast the bread and spread until warm, then add delicate ingredients such as lettuce afterward so they stay crisp.
What should you serve with an olive spread sandwich?
Serve an olive spread sandwich with a green salad, sliced vegetables, or soup for a fuller meal. Olives and pickles can make the plate quite salty, so fresh vegetables are a good contrast when the spread is strongly seasoned.
Olive spread sandwich Vitamins & Minerals
Vitamins
Vitamin E
2.64mg · 18% DV
B1
0.13mg · 11% DV
Folate
42µg · 11% DV
Biotin
3µg · 10% DV
Minerals
Sodium
684mg · 30% DV
Copper
0.16mg · 18% DV
Selenium
8.4µg · 15% DV
Manganese
0.26mg · 11% DV
Potassium ⭐
132mg · 4% DV
Olive spread sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive spread sandwich
To burn the 324 calories in 1 piece (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 spread sandwich?
An Olive spread sandwich is made by spreading a paste of crushed olives between slices of bread. Olive spreads are common around the Mediterranean, and the sandwich is an easy option for breakfast, lunch or a quick snack; it also works well packed for a day out.
The spread brings a salty, fruity flavour and a soft, rich texture, balanced nicely by crisp vegetables such as tomato, cucumber or lettuce. It provides carbohydrates alongside fats and some fibre, with 3.5 g of fibre per 100 g. For a lighter sandwich, use a thinner layer of spread and add plenty of fresh vegetables.
How Nutritious Is Olive spread sandwich?
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 spread sandwich Processed?
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.
Does Olive spread sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Olive spread sandwich Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Olive spread sandwich Fat Profile
SATURATED
2.16g
MONOUNSATURATED
9.84g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.