Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Olive zaatar salad Calories
Savory herb-forward salad/meze based on olives and zaatar
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Olive zaatar salad (80 g) has 148 calories. That works out to 185 calories per 100 g. It contains 6.2 g of carbs, 1.8 g of protein, 13.8 g of fat and 2.9 g of fiber. Its 38.4 µg of Vitamin K covers 32% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Olive zaatar salad Nutrition Facts
Selected: 1 serving (medium) · 80 g
148
KCAL / 80G
Carbs
6.2g
· 2% DV
Protein
1.8g
· 4% DV
Fat
13.8g
· 18% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 5% · Fat 79%
Olive zaatar salad nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0 g | |
| Sodium | 784 mg | 34% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 2.9 g | 10% |
| Protein | 1.8 g | 4% |
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 Serving of Olive zaatar salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 148 kcal |
| 1 piece (whole) | 6 g | 11 kcal |
| 1 tablespoon (small) | 15 g | 28 kcal |
| 2 tablespoon (medium) | 30 g | 56 kcal |
| 10 piece (whole) | 60 g | 111 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (large) | 120 g | 222 kcal |
| 1 cup (chopped) | 140 g | 259 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Olive zaatar salad
What is olive zaatar salad?
Olive zaatar salad is a savory salad or mezze that combines olives with zaatar, an aromatic herb-and-spice blend. Recipes often add olive oil and a sour ingredient such as lemon juice or pomegranate molasses, so the exact flavor varies.
How do you make olive zaatar salad?
To make olive zaatar salad, toss pitted or chopped olives with zaatar and olive oil, then add lemon juice or pomegranate molasses if you like. Let it sit briefly before serving so the olives take on the seasoning.
What does zaatar add to olive zaatar salad?
Zaatar gives olive zaatar salad a fragrant, savory, slightly tangy flavor. The blend commonly includes herbs, sumac, and sesame, though its ingredients vary by region and recipe; it is the seasoning that sets this salad apart from a basic olive salad.
Can you make olive zaatar salad with fresh zaatar?
Yes, fresh zaatar can be used in olive zaatar salad, although it tastes greener and more herbaceous than a dried zaatar blend. Chop the leaves finely and add them to taste; fresh leaves do not provide the same sesame-and-sumac flavor as the spice mixture.
Should you use green or black olives in olive zaatar salad?
Either green or black olives work in olive zaatar salad. Green olives usually bring a sharper, firmer bite, while black olives tend to taste milder and softer; choose pitted olives or remove the pits before mixing.
Is olive zaatar salad spicy?
Olive zaatar salad is usually aromatic rather than hot, because zaatar is an herb-and-spice blend, not necessarily a chili seasoning. A recipe becomes spicy only if it includes chili or another hot pepper, so check the ingredients when serving people who avoid heat.
Can olive zaatar salad be prepared ahead of time?
Yes, olive zaatar salad can be mixed ahead and chilled for a few hours, which gives the olives time to absorb the seasoning. If the recipe includes delicate fresh herbs, add them closer to serving so they keep their color and texture.
What should you serve with olive zaatar salad?
Olive zaatar salad pairs well with flatbread, grilled vegetables, and grilled meat or fish. It also works as part of a mezze spread; because olives and zaatar have assertive flavors, serve it alongside milder dishes rather than several strongly seasoned sides.
How can you make olive zaatar salad less salty?
To make olive zaatar salad less salty, rinse the olives briefly and drain them before mixing. Taste the zaatar blend before adding any extra salt, since both the olives and some seasoning blends can already be salty.
How long does olive zaatar salad keep in the fridge?
Olive zaatar salad keeps for about three days in a covered container in the refrigerator. Use a clean utensil when serving, and avoid leaving it at room temperature for an extended period; salads made with fresh herbs are best eaten sooner.
Olive zaatar salad Vitamins & Minerals
Vitamins
Vitamin K
38.4µg · 32% DV
Vitamin E
1.92mg · 13% DV
Folate
17.6µg · 4% DV
B6
0.06mg · 4% DV
Minerals
Sodium
784mg · 34% DV
Manganese
0.27mg · 12% DV
Copper
0.1mg · 11% DV
Iron
1.68mg · 9% DV
Potassium ⭐
168mg · 5% DV
Olive zaatar salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive zaatar salad
To burn the 148 calories in 1 serving (medium) (80 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 zaatar salad?
Olive zaatar salad brings olives together with zaatar, the fragrant herb or seasoning blend used across the eastern Mediterranean. In Turkey it is especially associated with southern cooking, including Hatay-style meze tables. Chopped olives are usually tossed with zaatar and olive oil; lemon or other sharp, savoury additions can vary from one household to another.
It tastes briny and herbaceous, with a pleasant tang, and is served as a small plate alongside bread, grilled dishes or other mezze. In Turkey, it can also appear at breakfast. Olives and oil give it a rich, mostly unsaturated-fat profile, while the herbs and olives contribute fibre. For a lighter serving, use less oil and pair it with fresh vegetables.
How Nutritious Is Olive zaatar salad?
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 zaatar salad 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 zaatar salad Contain Allergens?
Contains these allergens:
Which Diets Is Olive zaatar salad 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
✓ Suitable
Low FODMAP
— Not suitable
Olive zaatar salad Fat Profile
SATURATED
1.92g
MONOUNSATURATED
9.68g
POLYUNSATURATED
1.28g
Omega 6:3 ratio 19.3:1
Above the ideal 4:1 (19.3:1).
Compare Olive zaatar salad
Foods Similar to Olive zaatar salad
Have another question about Olive zaatar salad?
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.