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Black olive Calories
Salty, rich in healthy fats, low carb
CALORIES
GI
POTASSIUM
FIBER
Black olive Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
6g
· 19%
Protein
0.8g
· 3%
Fat
10.9g
· 78%
Fiber
1.6g
Black olive Vitamins & Minerals
Vitamins
Vitamin E
1.65mg · 11% DV
Vitamin A
20µg · 2% DV
B1
0.02mg · 2% DV
B3
0.24mg · 2% DV
Minerals
Sodium
735mg · 32% DV
Iron
3mg · 17% DV
Calcium
88mg · 9% DV
Selenium
0.9µg · 2% DV
Black olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Black olive Contain Allergens?
No known major allergens
Which Diets Is 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
Black olive Fat Profile
SATURATED
1.42g
MONOUNSATURATED
7.98g
POLYUNSATURATED
0.92g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
Foods Similar to Black olive
Black olive — Frequently Asked Questions
Is black sele olive the same as regular canned black olive?
No. Sele olives are typically cured with dry salt, which gives them a wrinkled appearance, firmer flesh, and a more concentrated flavor. Many other black olives are cured and stored in brine.
Why do sele olives look wrinkled?
During dry curing, salt draws out some of the olive’s moisture. This creates the characteristic shriveled look and intensifies its savory taste.
How can I make sele olives taste less salty?
If they taste overly salty, rinse them briefly or soak them in cold water for a short time, then drain well. Extended soaking can dilute their flavor and soften the texture.
How should sele olives be stored after opening?
Keep them in a clean, sealed glass container in the refrigerator, ideally covered with their oil or suitable brine. Always use a clean utensil to reduce the chance of spoilage.
Can sele olives be frozen?
They can be frozen safely, but thawing may make them softer and alter their flavor. Refrigerated storage and timely use usually give a better result.
What foods pair well with sele olives?
They pair well with tomatoes, white cheese, eggs, whole-grain bread, arugula, and walnuts. Lemon, vinegar, and crisp vegetables help balance their rich, salty flavor.
Are sele olives better before or after a workout?
A large serving immediately before intense exercise may feel heavy for some people because olives are fat-rich. They work better as part of a balanced meal or post-workout plate with protein, vegetables, and carbohydrate-rich foods.
Should people with high blood pressure limit sele olives?
Yes, dry-cured olives can be high in salt. People with hypertension, kidney disease, or a sodium-restricted diet should watch portion sizes and seek individualized advice if needed.
Are black olives always riper than green olives?
Black olives are often harvested later, but color alone does not confirm the curing method or quality. Some commercial black olives may be darkened during processing, so checking the label can be useful.
Is a white coating on sele olives always mold?
Not always; it may be salt crystals or harmless surface yeast. However, discard olives with fuzzy mold, an unpleasant odor, stickiness, or unusual discoloration rather than trying to remove the affected area.
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Nutrition data compiled from USDA FoodData Central and scientific sources.