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Ripe black olive Calories
Rich in monounsaturated fat, may be high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Ripe black olive (20 g) has 23 calories. That works out to 116 calories per 100 g. It contains 1.2 g of carbs, 0.2 g of protein, 2.2 g of fat and 0.3 g of fiber. Its 0.1 mg of Copper covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Ripe black olive Nutrition Facts
Selected: 5 piece (medium) · 20 g
23
KCAL / 20G
Carbs
1.2g
· 0% DV
Protein
0.2g
· 0% DV
Fat
2.2g
· 3% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 3% · Fat 78%
Ripe black olive nutrition facts table · 5 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0 g | |
| Sodium | 147 mg | 6% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 0.2 g | 0% |
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 5 Pieces of Ripe black olive?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 20 g | 23 kcal |
| 3 piece (small) | 12 g | 14 kcal |
| 8 piece (large) | 32 g | 37 kcal |
| 0.25 cup (whole) | 34 g | 39 kcal |
| 10 piece (extra large) | 40 g | 46 kcal |
| 15 piece (jumbo) | 60 g | 70 kcal |
| ½ cup (whole) | 68 g | 79 kcal |
| 100 g | 100 g | 116 kcal |
| 1 cup (whole) | 135 g | 157 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Ripe black olive
How are ripe black olives made?
Ripe black olives are harvested when dark, then cured to remove their naturally bitter compounds. Common methods include brining, dry-salting, and lye curing; the method affects their saltiness, texture, and flavor.
Are ripe black olives naturally black?
Some ripe black olives darken naturally on the tree, while some commercial olives are darkened during processing. Color alone does not identify the method, so check the product description or ingredient information if that distinction matters to you.
What is the difference between ripe black olives and green olives?
Ripe black olives are harvested later than green olives, which are picked while still unripe. Their taste and firmness also depend on the olive variety and curing method, so a black olive is not simply a green olive with different seasoning.
How should you store ripe black olives after opening?
Keep opened ripe black olives refrigerated in a clean, covered container. If they came in brine, keep them submerged in the liquid and follow the package’s storage directions; discard them if you see mold or notice an off smell.
Why are ripe black olives wrinkled?
Ripe black olives can wrinkle when they lose moisture, especially during dry-salt curing. Wrinkles alone do not mean they are spoiled, but discard olives that are moldy, slimy, or smell unpleasant.
Should you rinse ripe black olives before eating them?
You can rinse ripe black olives to remove some surface brine and salt. A quick rinse is usually enough; soaking them for longer can also soften their flavor and change their texture.
Can you eat the pits of ripe black olives?
No, ripe black olive pits are not meant to be eaten. Accidentally swallowing one is usually not harmful for an adult, but pits can pose a choking risk, especially for children; remove them before serving to young children.
Can ripe black olives be frozen?
Yes, ripe black olives can be frozen, although thawing may make them softer. Drain them first and freeze them in a sealed container; use thawed olives in cooked dishes, salads, or sauces where a softer texture is less noticeable.
Why do ripe black olives taste bitter?
Ripe black olives can taste bitter if curing has not removed enough of their natural bitter compounds. Rinsing or briefly soaking them can mellow the flavor, though soaking also removes some salt.
Are ripe black olives good for people with high blood pressure?
Ripe black olives can be high in sodium when cured in brine, and excess sodium can make blood pressure harder to manage. Choose lower-sodium olives or rinse them, and ask your clinician or dietitian for advice if you have been told to limit salt.
Ripe black olive Vitamins & Minerals
Vitamins
Vitamin E
0.33mg · 2% DV
B6
0.01mg · 1% DV
Vitamin A
4µg · 0% DV
B1
0mg · 0% DV
Minerals
Sodium
147mg · 6% DV
Copper
0.05mg · 6% DV
Iron
0.66mg · 4% DV
Calcium
18mg · 2% DV
Potassium ⭐
1.6mg · 0% DV
Ripe black olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ripe black olive
To burn the 23 calories in 5 piece (medium) (20 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 Ripe black olive?
Ripe black olives are olives harvested after they have darkened on the tree, then cured to mellow their natural bitterness. A familiar Mediterranean ingredient, they vary by olive variety and curing method, but are generally soft and savoury, with a fruity flavour and briny finish.
They are served at breakfast or as a table snack in many Mediterranean households, and are also chopped into salads, baked dishes and sauces. In Turkey, they often accompany bread, cheese and tomatoes at breakfast. Ripe black olives are rich in monounsaturated fat; a small handful adds plenty of flavour, though the sodium can be high. Pair them with fresh vegetables or rinse them briefly if you want to reduce some of the surface salt.
How Nutritious Is Ripe black olive?
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 Ripe black olive 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 Ripe black olive Contain Allergens?
No known major allergens
Which Diets Is Ripe black olive 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
Ripe black olive Fat Profile
SATURATED
0.28g
MONOUNSATURATED
1.58g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.