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Small, irregular pieces of dark green and purplish-black olives, with glossy surfaces and pale cut edges, are scattered together.
●Low GI

Chopped olives Calories

Salty, fatty, low-carb

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

145kcal

GI

15low

POTASSIUM · 100 G

42mg

FIBER · 100 G

3.3g

Quick answer

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.

Chopped olives Nutrition Facts

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%

Chopped olives nutrition facts table · 2 tablespoon (chopped) (30 g)

NutrientAmount% DV
Calories44 kcal
Total fat4.6 g6%
Saturated fat0.6 g3%
Trans fat0 g
Sodium467 mg20%
Total carbohydrate1.1 g0%
Fiber1 g4%
Protein0.3 g1%

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 2 Tablespoons of Chopped olives?

ServingAmountCalories
2 tablespoon (chopped)30 g44 kcal
1 tablespoon (chopped)15 g22 kcal
1 serving (small)20 g29 kcal
1 ounce (chopped)28 g41 kcal
0.25 cup (chopped)35 g51 kcal
1 serving (medium)40 g58 kcal
1 serving (large)60 g87 kcal
½ cup (chopped)70 g102 kcal
100 g100 g145 kcal

Calculated from 145 calories per 100 g.

Frequently Asked Questions About Chopped olives

What can you make with chopped olives?

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.

How should you store chopped olives after opening?

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.

Can you freeze chopped olives?

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.

Should you rinse chopped olives before using them?

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.

How do you chop olives without making a mess?

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.

Are chopped olives the same as olive tapenade?

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.

Can chopped olives go on pizza?

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.

Do chopped olives need to be cooked?

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.

How are chopped olives different from sliced olives?

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.

Are chopped olives good for you?

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.

Chopped olives Vitamins & Minerals

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

Chopped olives Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.2
Low

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

How to Burn Off Chopped olives

To burn the 44 calories in 2 tablespoon (chopped) (30 g):

🚶

11min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Chopped olives?

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.

How Nutritious Is Chopped olives?

Nutrient density

Medium

48/ 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

44/ 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 Chopped olives 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 Chopped olives 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 Chopped olives Good For?

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

Chopped olives Fat Profile

SATURATED

0.6g

MONOUNSATURATED

3.39g

POLYUNSATURATED

0.42g

⚖️

Omega 6:3 ratio 13:1

Above the ideal 4:1 (13:1).

Compare Chopped olives

🫒vs🧈
Chopped olives vs Butter572 kcal fewer per 100 g
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🫒vs🫒
Chopped olives vs Olive oil739 kcal fewer per 100 g
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🫒vs💊
Chopped olives vs Fish Oil Capsule755 kcal fewer per 100 g
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🫒vs🥥
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Foods Similar to Chopped olives

🧈

Butter

717 kcal

🫒

Olive oil

884 kcal

💊

Fish Oil Capsule

900 kcal

🥥

Coconut oil

862 kcal

🥥

Coconut milk

230 kcal

🌻🛢️

Sunflower Oil

884 kcal

🛢️

Oil

884 kcal

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MCT Oil

860 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.