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Unsalted cured olive Calories
Low sodium, source of monounsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
8 piece (medium) of Unsalted cured olive (32 g) has 83 calories. That works out to 260 calories per 100 g. It contains 2 g of carbs, 0.5 g of protein, 8.4 g of fat and 1 g of fiber. Its 1.2 mg of Vitamin E covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Unsalted cured olive Nutrition Facts
Selected: 8 piece (medium) · 32 g
83
KCAL / 32G
Carbs
2g
· 1% DV
Protein
0.5g
· 1% DV
Fat
8.4g
· 11% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 2% · Fat 89%
Unsalted cured olive nutrition facts table · 8 piece (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.14 g | 6% |
| Trans fat | 0 g | |
| Sodium | 3.84 mg | 0% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 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 8 Pieces of Unsalted cured olive?
| Serving | Amount | Calories |
|---|---|---|
| 8 piece (medium) | 32 g | 83 kcal |
| 3 piece (small) | 12 g | 31 kcal |
| 5 piece (medium) | 20 g | 52 kcal |
| 1 serving (small) | 30 g | 78 kcal |
| 10 piece (large) | 40 g | 104 kcal |
| 1 serving (medium) | 50 g | 130 kcal |
| 15 piece (large) | 60 g | 156 kcal |
| 100 g | 100 g | 260 kcal |
| 1 cup (whole) | 135 g | 351 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Unsalted cured olive
What are unsalted cured olives, and how are they made?
Unsalted cured olives are ripe olives prepared without added salt using a curing method. The exact process varies: producers need another way to reduce the olives’ natural bitterness and preserve them, so the texture and flavor can differ between products.
Why are unsalted cured olives wrinkled?
Unsalted cured olives are often wrinkled because curing draws moisture from ripe olives and changes their skin. Wrinkling is typical of many cured olives, but it does not by itself show whether a product is fresh or spoiled.
Are unsalted cured olives completely sodium-free?
No, unsalted cured olives are not necessarily sodium-free. “Unsalted” means salt was not added during preparation, but olives can contain naturally occurring sodium and products may differ in how they are processed.
How should you store unsalted cured olives after opening?
Keep unsalted cured olives in a clean, tightly closed container in the refrigerator after opening. Since salt often helps preserve olives, follow the producer’s storage instructions and discard them if their smell, appearance, or texture changes.
Should you rinse unsalted cured olives before eating them?
No, unsalted cured olives do not usually need rinsing before eating. If you see surface residue, a quick rinse is fine, but soaking them can wash away flavor and affect their texture.
How can you make unsalted cured olives less bitter?
To reduce bitterness in unsalted cured olives, soak a small portion in water and change the water as needed. This can also soften the olives and dilute their flavor, so taste them before soaking the whole batch.
How can you use unsalted cured olives in cooking?
Add unsalted cured olives to salads, pasta, roasted vegetables, or grain dishes for a savory, fruity note. Remove the pits and chop them if you want their flavor spread evenly, and taste the dish before adding salt.
What is the difference between unsalted cured olives and regular black olives?
Unsalted cured olives are prepared without added salt, while many other black olives are brined or cured with salt. They may also differ in curing method, bitterness, texture, and how they need to be stored.
How can you tell if unsalted cured olives have gone bad?
Discard unsalted cured olives if you notice mold, a slimy surface, an unpleasant smell, or an unusually mushy texture. Do not taste them to check; salt-free products can be more sensitive to storage conditions.
Are unsalted cured olives a good choice for a low-sodium diet?
Unsalted cured olives may have less sodium than salted olives, but they are not automatically sodium-free. If you have been told to restrict sodium, follow your clinician’s guidance and account for the sodium in the specific product.
Unsalted cured olive Vitamins & Minerals
Vitamins
Vitamin E
1.22mg · 8% DV
Vitamin A
6.4µg · 1% DV
B6
0.01mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Iron
1.06mg · 6% DV
Copper
0.04mg · 4% DV
Calcium
28mg · 3% DV
Zinc
0.07mg · 1% DV
Potassium ⭐
13mg · 0% DV
Sodium
3.84mg · 0% DV
Unsalted cured olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted cured olive
To burn the 83 calories in 8 piece (medium) (32 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 Unsalted cured olive?
An unsalted cured olive is an olive prepared in the Turkish sele style, cured until its skin is wrinkled and its flavour concentrated, without added salt. It tends to be savoury, pleasantly bitter and chewy rather than crisp. In Turkey, it is commonly served at breakfast with bread, tomatoes and cheese, or set out as part of a meze spread; a little olive oil and herbs make a simple accompaniment.
These olives are rich in fat, mostly from monounsaturated fats, and naturally low in carbohydrates. With no salt added, they are also a lower-sodium choice than many cured olives. Pair a modest portion with fresh vegetables or bread for a balanced snack or breakfast.
How Nutritious Is Unsalted cured 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
Low
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 Unsalted cured 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 Unsalted cured olive Contain Allergens?
No known major allergens
Which Diets Is Unsalted cured olive 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
Unsalted cured olive Fat Profile
SATURATED
1.14g
MONOUNSATURATED
6.24g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 25:1
Above the ideal 4:1 (25:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.