Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Salty, fatty, low-carb
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (chopped) of Chopped olives (30 g) has 44 calories. That works out to 145 calories per 100 g. It contains 1.1 g of carbs, 0.3 g of protein, 4.6 g of fat and 1 g of fiber. Its 1.1 mg of Vitamin E covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (chopped) · 30 g
44
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
0.3g
· 1% DV
Fat
4.6g
· 6% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 3% · Fat 88%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 467 mg | 20% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 1 g | 4% |
| Protein | 0.3 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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (chopped) | 30 g | 44 kcal |
| 1 tablespoon (chopped) | 15 g | 22 kcal |
| 1 serving (small) | 20 g | 29 kcal |
| 1 ounce (chopped) | 28 g | 41 kcal |
| 0.25 cup (chopped) | 35 g | 51 kcal |
| 1 serving (medium) | 40 g | 58 kcal |
| 1 serving (large) | 60 g | 87 kcal |
| ½ cup (chopped) | 70 g | 102 kcal |
| 100 g | 100 g | 145 kcal |
Calculated from 145 calories per 100 g.
Chopped olives add a salty, savory bite to pasta, salads, pizza, sandwiches, and baked dishes. Stir them in near the end of cooking when you want their texture to remain distinct.
Keep chopped olives refrigerated in a clean, tightly covered container after opening. If they came in brine, keep the pieces submerged to help prevent them from drying out and losing flavor.
Yes, chopped olives can be frozen, though thawing may make them softer. Freeze them in small portions and save them for cooked dishes, sauces, or fillings rather than recipes where a firm texture matters.
No, chopped olives do not need rinsing for most recipes. Rinse and drain them briefly if you want to remove some brine and salt, but skip rinsing when you want their briny flavor in a dish.
To chop olives neatly, drain them well and use a sharp knife on a stable cutting board. If they still slide around, pat them dry first; remove any pits before chopping.
No, chopped olives are simply cut olives, while tapenade is a spread made by blending olives with ingredients such as capers, oil, or anchovies. Chopped olives keep more texture and are not usually as smooth or spreadable.
Yes, chopped olives work well on pizza, especially with vegetables, feta, or other savory toppings. Drain them first and add them sparingly because their briny saltiness can become strong alongside salty cheese.
No, chopped olives are ready to eat and can be added straight to cold dishes. They also work in cooked recipes; adding them toward the end helps preserve more of their texture and flavor.
Chopped olives are cut into smaller, irregular pieces, while sliced olives are usually cut into rounds. Chopped pieces mix more evenly into fillings, sauces, and dough, whereas slices make a more visible topping.
Chopped olives provide mostly unsaturated fats and some fiber, but brined varieties can be high in sodium. They can fit into meals in moderate portions; people limiting salt should account for the brine.
Vitamins
Vitamin E
1.14mg · 8% DV
Vitamin A
6µg · 1% DV
B6
0.01mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
467mg · 20% DV
Copper
0.04mg · 4% DV
Calcium
16mg · 2% DV
Iron
0.15mg · 1% DV
Potassium ⭐
13mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 44 calories in 2 tablespoon (chopped) (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.
Chopped olives are table olives, green or black, cut into small pieces for convenient use. Olives have a long history around the Mediterranean, and this prepared form brings their briny, fruity flavour to dishes without needing to slice them at the table.
They work well in salads, sandwiches, pasta, or as part of a mezze spread, both in Mediterranean cooking and in everyday meals elsewhere. Soft and slightly firm, they add plenty of savoury flavour in a small amount. They contain mostly fat and fibre, with relatively little carbohydrate; because they can be salty, pair them with fresh vegetables or other unsalted ingredients, and adjust added salt to taste.
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 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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.6g
MONOUNSATURATED
3.39g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.