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Salted Black Olives Calories
Intensely salty, roasted black olives, Mediterranean snack
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Salted Black Olives (30 g) has 63 calories. That works out to 210 calories per 100 g. It contains 1.8 g of carbs, 0.5 g of protein, 6.3 g of fat and 1.1 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salted Black Olives Nutrition Facts
Selected: 10 piece (medium) · 30 g
63
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
0.5g
· 1% DV
Fat
6.3g
· 8% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 3% · Fat 86%
Salted Black Olives nutrition facts table · 10 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 960 mg | 42% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 0.5 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.
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How Many Calories in 10 Pieces of Salted Black Olives?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 30 g | 63 kcal |
| 1 tablespoon (chopped) | 10 g | 21 kcal |
| 5 piece (small) | 15 g | 32 kcal |
| 1 ounce (whole) | 28 g | 59 kcal |
| 1 serving (medium) | 50 g | 105 kcal |
| 20 piece (large) | 60 g | 126 kcal |
| 100 g | 100 g | 210 kcal |
| 1 cup (whole) | 120 g | 252 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Salted Black Olives
How do you remove excess salt from Salted Black Olives?
Soak Salted Black Olives briefly in cold water, then drain and taste one; repeat if needed. Longer soaking removes more salt but can also wash out their characteristic flavor, so avoid leaving them in water for hours.
How should you store Salted Black Olives after opening?
Keep Salted Black Olives in a clean, tightly covered container in the refrigerator. If they came in brine, keep them submerged; for dry-cured olives, use a clean utensil and keep moisture out of the container.
Why are Salted Black Olives wrinkled?
Salted Black Olives are often wrinkled because curing draws moisture from the ripe fruit. Wrinkles alone do not mean the olives have spoiled; discard them if you notice mold, a foul smell, or a slimy surface.
How are Salted Black Olives made?
Salted Black Olives are made by curing ripe olives, either with dry salt or in brine, depending on the style. The curing method affects how wrinkled, salty, and tender the finished olives are.
Are Salted Black Olives the same as Kalamata olives?
No. Kalamata olives are a particular Greek variety, typically dark purple and almond-shaped, while Salted Black Olives describes olives cured with salt and does not identify one specific variety. Their flavor and texture can therefore differ.
Can you cook with Salted Black Olives?
Yes, Salted Black Olives work well in pasta, salads, breads, and roasted vegetable dishes. Add them near the end of cooking or taste the dish before salting, since the olives can contribute substantial salt.
Can Salted Black Olives be frozen?
Yes, Salted Black Olives can be frozen in a sealed container, preferably in small portions. Thawing may make them softer, so they are usually better afterward in cooked dishes or chopped into sauces than served as a firm snack.
How can you tell if Salted Black Olives have gone bad?
Discard Salted Black Olives if they have mold, a distinctly unpleasant smell, a slimy coating, or an unexpectedly mushy texture. Do not just skim off mold and eat the rest, because contamination may extend beyond what you can see.
Should you eat the pits in Salted Black Olives?
No, do not eat the pits in Salted Black Olives. They are hard and can pose a choking or digestive-injury risk; remove each pit carefully, and serve pitted olives to young children.
What goes well with Salted Black Olives?
Salted Black Olives pair well with feta, tomatoes, crusty bread, hummus, and roasted vegetables. Their intense salty flavor also works in Mediterranean-style salads, but taste the dish before adding extra salt.
Salted Black Olives Vitamins & Minerals
Vitamins
Vitamin E
0.51mg · 3% DV
B1
0.01mg · 1% DV
Vitamin A
6µg · 1% DV
B5
0.03mg · 1% DV
Minerals
Sodium
960mg · 42% DV
Copper
0.08mg · 9% DV
Iron
0.99mg · 6% DV
Calcium
21mg · 2% DV
Potassium ⭐
12mg · 0% DV
Salted Black Olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted Black Olives
To burn the 63 calories in 10 piece (medium) (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.
What is Salted Black Olives?
Salted Black Olives are ripe black olives cured with salt, a familiar staple of Turkish and wider Mediterranean tables. Their concentrated saltiness and firm, slightly chewy flesh may carry a roasted, pleasantly bitter edge. In Turkey they are commonly eaten at breakfast with bread, cheese and fresh vegetables, or served as part of a meze spread; elsewhere, they also work as a punchy addition to salads, sandwiches and antipasti. Their olive oil content makes them energy-dense, while they also provide some fibre. A modest portion can add plenty of flavour, so pair them with unsalted foods if you want to balance their saltiness.
How Nutritious Is Salted Black Olives?
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 Salted Black 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 Salted Black Olives Contain Allergens?
No known major allergens
Which Diets Is Salted Black Olives 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
— Not suitable
Low FODMAP
— Not suitable
Salted Black Olives Fat Profile
SATURATED
0.9g
MONOUNSATURATED
4.5g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.