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Spanish olives Calories
Contains monounsaturated fat and vitamin E; high in sodium because it is brined.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Spanish olives (40 g) has 58 calories. That works out to 145 calories per 100 g. It contains 1.5 g of carbs, 0.4 g of protein, 6.1 g of fat and 1.3 g of fiber. Its 1.5 mg of Vitamin E covers 10% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spanish olives Nutrition Facts
Selected: 10 piece (medium) · 40 g
58
KCAL / 40G
Carbs
1.5g
· 1% DV
Protein
0.4g
· 1% DV
Fat
6.1g
· 8% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 3% · Fat 87%
Spanish olives nutrition facts table · 10 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 622 mg | 27% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 0.4 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 Spanish olives?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 40 g | 58 kcal |
| 1 tablespoon (chopped) | 15 g | 22 kcal |
| 5 piece (small) | 20 g | 29 kcal |
| 2 tablespoon (chopped) | 30 g | 44 kcal |
| 15 piece (large) | 60 g | 87 kcal |
| ½ cup (whole) | 70 g | 102 kcal |
| 20 piece (extra large) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (whole) | 140 g | 203 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Spanish olives
What are Spanish olives?
Spanish olives are olives prepared in Spain or in a Spanish style, often green Manzanilla olives cured in brine. They may be sold whole, pitted, or stuffed, so the name does not describe one single variety or preparation.
Are Spanish olives always stuffed with pimentos?
No, Spanish olives are not always stuffed. Green Manzanilla olives are commonly filled with pimento, but Spanish olives are also sold plain, pitted, or with other fillings such as almonds; some products contain the stuffing as a paste.
What do Spanish olives taste like?
Spanish olives usually taste briny, pleasantly tangy, and mildly bitter, with a firm, meaty texture. Pimento-stuffed Spanish olives add a mild sweet-pepper note, while the exact flavor varies with the olive variety and curing method.
How are Spanish olives cured?
Spanish olives are commonly cured in brine, sometimes after a lye treatment that reduces their natural bitterness. Fermentation develops their characteristic tang, and the olives are packed in brine to preserve their texture and flavor.
Can you eat Spanish olives straight from the jar?
Yes, Spanish olives from a commercially packed jar are ready to eat without further cooking. Drain them for a less briny taste, or rinse briefly if you want to remove some surface salt before serving.
Can Spanish olives be cooked in hot dishes?
Yes, Spanish olives work well in stews, pasta sauces, and baked dishes, especially where a salty, tangy note fits. Add them near the end of cooking so their flavor stays distinct and the dish does not become overly salty.
What should you serve with Spanish olives?
Serve Spanish olives with cheese, bread, roasted peppers, or other tapas-style snacks. Their briny flavor also pairs well with citrus, herbs, and grilled fish; balance them with milder foods rather than adding extra salty ingredients.
How should you store Spanish olives after opening?
Keep opened Spanish olives refrigerated in a clean, covered container, ideally submerged in their original brine. Use a clean utensil each time, and do not leave the jar at room temperature for an extended period.
Are Spanish olives the same as Manzanilla olives?
No. Manzanilla is a particular olive variety widely used for Spanish-style table olives, but Spanish olives can come from other varieties too. The name “Spanish olives” can also refer to the curing or preparation style rather than the cultivar.
Are Spanish olives good for you?
Spanish olives provide monounsaturated fat and vitamin E, but brining makes them high in sodium. They can fit into meals in moderate portions; people who need to restrict sodium, including some people with kidney or blood-pressure conditions, should seek tailored advice.
Spanish olives Vitamins & Minerals
Vitamins
Vitamin E
1.52mg · 10% DV
B2
0.01mg · 1% DV
Vitamin A
8µg · 1% DV
B6
0.01mg · 1% DV
Minerals
Sodium
622mg · 27% DV
Copper
0.05mg · 6% DV
Calcium
21mg · 2% DV
Iron
0.2mg · 1% DV
Potassium ⭐
17mg · 1% DV
Spanish olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spanish olives
To burn the 58 calories in 10 piece (medium) (40 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 Spanish olives?
Spanish olives are table olives grown in Spain and cured in brine, often the green Manzanilla variety. They may be served whole or stuffed with pimiento, with a firm bite and a salty, gently bitter flavour. In Spain they appear as a tapa or snack, and they also work well in salads and sandwiches; elsewhere, serve them alongside cheese, bread or drinks, or add a few to a mezze-style spread. Rinsing them briefly can soften the briny taste.
They provide mostly monounsaturated fat and some vitamin E, while the brine makes them high in sodium. Their bold, salty flavour means a small portion can go a long way, especially paired with fresh vegetables or unsalted foods.
How Nutritious Is Spanish 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 Spanish olives 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 Spanish olives Contain Allergens?
No known major allergens
Which Diets Is Spanish 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
Spanish olives Fat Profile
SATURATED
0.81g
MONOUNSATURATED
4.52g
POLYUNSATURATED
0.38g
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.