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Olives, Feta and Tomatoes Calories
Mediterranean-style plate with healthy fats, protein, and lycopene
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Olives, Feta and Tomatoes (150 g) has 236 calories. That works out to 157 calories per 100 g. It contains 5.6 g of carbs, 7.8 g of protein, 20.1 g of fat and 2.1 g of fiber. Its 0.8 µg of B12 covers 34% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Olives, Feta and Tomatoes Nutrition Facts
Selected: 1 serving (medium) · 150 g
236
KCAL / 150G
Carbs
5.6g
· 2% DV
Protein
7.8g
· 16% DV
Fat
20.1g
· 26% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 13% · Fat 77%
Olives, Feta and Tomatoes nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 236 kcal | |
| Total fat | 20.1 g | 26% |
| Saturated fat | 7.65 g | 38% |
| Trans fat | 0.08 g | |
| Sodium | 1065 mg | 46% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 7.8 g | 16% |
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 Serving of Olives, Feta and Tomatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 236 kcal |
| 2 tablespoon (chopped) | 30 g | 47 kcal |
| 1 serving (extra small) | 60 g | 94 kcal |
| ½ cup (diced) | 75 g | 118 kcal |
| 100 g | 100 g | 157 kcal |
| 1 serving (small) | 100 g | 157 kcal |
| 1 cup (diced) | 150 g | 236 kcal |
| 1 serving (large) | 220 g | 345 kcal |
| 1 serving (extra large) | 300 g | 471 kcal |
Calculated from 157 calories per 100 g.
Frequently Asked Questions About Olives, Feta and Tomatoes
What are Olives, Feta and Tomatoes?
Olives, Feta and Tomatoes are a simple Mediterranean-style combination served as a small plate, salad, or part of a larger meal. The salty olives and cheese contrast with juicy tomatoes, and the ingredients can be served raw without cooking.
How do you serve Olives, Feta and Tomatoes?
Serve Olives, Feta and Tomatoes chilled or at room temperature as a side dish, mezze, or light lunch. Slice the tomatoes, add whole or pitted olives and crumbled feta, then finish with olive oil, oregano, or fresh herbs.
Are Olives, Feta and Tomatoes healthy?
Yes, Olives, Feta and Tomatoes can be part of a nutritious meal, combining tomatoes with protein from feta and fats from olives. Both olives and feta can be salty, so keep portions moderate if you are watching your sodium intake.
Can you make Olives, Feta and Tomatoes ahead of time?
Yes, you can prepare Olives, Feta and Tomatoes ahead, but store the ingredients separately for the best texture. Cut tomatoes release liquid over time, so combine them with the olives and feta shortly before serving.
Which olives work best with Olives, Feta and Tomatoes?
Kalamata olives are a classic match for Olives, Feta and Tomatoes because their fruity, briny flavor complements the tangy cheese and fresh tomatoes. Green olives also work well if you prefer a firmer texture or a sharper taste.
Why do Olives, Feta and Tomatoes get watery?
Olives, Feta and Tomatoes become watery mainly because cut tomatoes release juice, especially after salting or standing. Cut the tomatoes shortly before serving, add salt at the end, and drain excess liquid if the plate has been sitting.
Can you bake Olives, Feta and Tomatoes?
Yes, you can bake Olives, Feta and Tomatoes in an oven-safe dish until the tomatoes soften and the feta warms through. Add the olives near the end if you want them to retain more of their firm texture and briny flavor.
What herbs go well with Olives, Feta and Tomatoes?
Oregano, basil, parsley, and mint all complement Olives, Feta and Tomatoes. Oregano gives the plate a familiar Mediterranean flavor, while fresh herbs add brightness; finish with olive oil or lemon rather than adding much extra salt.
Is feta in Olives, Feta and Tomatoes very salty?
Yes, feta in Olives, Feta and Tomatoes is often salty, and the olives add more briny flavor. If the combination tastes too salty, briefly rinse the olives or use less feta; rinsing reduces surface brine but does not remove all salt.
What can you eat with Olives, Feta and Tomatoes?
Olives, Feta and Tomatoes pair well with crusty bread, pita, grilled vegetables, eggs, or roasted meat. For a fuller meal, serve the plate alongside grains or beans; bread is especially useful for soaking up the tomato juices and olive oil.
Olives, Feta and Tomatoes Vitamins & Minerals
Vitamins
B12
0.83µg · 35% DV
B2
0.3mg · 23% DV
Vitamin E
2.85mg · 19% DV
Vitamin C
11.25mg · 13% DV
Minerals
Sodium
1065mg · 46% DV
Calcium
285mg · 28% DV
Selenium
14µg · 25% DV
Phosphorus
173mg · 25% DV
Potassium ⭐
278mg · 8% DV
Olives, Feta and Tomatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olives, Feta and Tomatoes
To burn the 236 calories in 1 serving (medium) (150 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 Olives, Feta and Tomatoes?
Olives, Feta and Tomatoes brings together briny olives, crumbly feta and fresh tomatoes in a simple Mediterranean-style plate. Feta is a tangy cheese traditionally preserved in brine; the ingredients need little preparation and can be served together as a side or light meal.
Across the Mediterranean, it commonly accompanies bread and other small dishes; it also works well as part of a breakfast spread or a quick lunch. The juicy tomatoes balance the salty, creamy cheese and the olives’ savoury flavour. The plate provides fats and some protein, while tomatoes contribute lycopene. For a lighter serving, use a little less feta and olives, or add extra tomatoes and leafy greens.
How Nutritious Is Olives, Feta and Tomatoes?
Nutrient density
High
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 Olives, Feta and Tomatoes 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 Olives, Feta and Tomatoes Contain Allergens?
Contains these allergens:
Which Diets Is Olives, Feta and Tomatoes Good For?
Vegan
— Not 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
Olives, Feta and Tomatoes Fat Profile
SATURATED
7.65g
MONOUNSATURATED
9.75g
POLYUNSATURATED
1.42g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.