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Unsalted diet black olives Calories
Low-sodium, reduced-fat black olives
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
8 piece (medium) of Unsalted diet black olives (30 g) has 35 calories. That works out to 115 calories per 100 g. It contains 1.8 g of carbs, 0.2 g of protein, 3.1 g of fat and 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.
Unsalted diet black olives Nutrition Facts
Selected: 8 piece (medium) · 30 g
35
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
0.2g
· 0% DV
Fat
3.1g
· 4% 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 20% · Protein 2% · Fat 78%
Unsalted diet black olives nutrition facts table · 8 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 1 g | 4% |
| 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 8 Pieces of Unsalted diet black olives?
| Serving | Amount | Calories |
|---|---|---|
| 8 piece (medium) | 30 g | 35 kcal |
| 5 piece (small) | 18 g | 21 kcal |
| 1 serving (small) | 25 g | 29 kcal |
| 0.25 cup (whole) | 35 g | 40 kcal |
| 12 piece (large) | 45 g | 52 kcal |
| 1 serving (medium) | 50 g | 58 kcal |
| ½ cup (whole) | 70 g | 81 kcal |
| 20 piece (extra large) | 75 g | 86 kcal |
| 100 g | 100 g | 115 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Unsalted diet black olives
How are unsalted diet black olives made?
Unsalted diet black olives are processed to contain less salt than many regular olives. Methods vary by producer, so the name alone does not tell you whether salt was omitted entirely or reduced during processing.
Are unsalted diet black olives completely sodium-free?
No, unsalted diet black olives are not necessarily sodium-free. “Unsalted” can refer to reduced salt, and olives may still contain some sodium; check the product information if you need to keep sodium intake particularly low.
How should you store unsalted diet black olives after opening?
Store opened unsalted diet black olives according to the package directions, refrigerating them if instructed. Use a clean utensil to take olives from the container, and follow the stated guidance for how soon to consume them.
Are unsalted diet black olives naturally black?
Some black olives darken as they ripen, while others are darkened during processing. The color of unsalted diet black olives does not reveal which method was used, so consult the package description for details about that product.
Do unsalted diet black olives taste different from regular black olives?
Yes, unsalted diet black olives can taste less salty and let the olive’s own flavor come through more strongly. The exact difference depends on the product, since producers use different olives and processing methods.
Should you rinse unsalted diet black olives before eating them?
Usually, no; packaged unsalted diet black olives are generally ready to eat. Rinsing can wash away surface brine and some flavor, so do it only if the package recommends it or you prefer a milder taste.
Can you cook with unsalted diet black olives?
Yes, unsalted diet black olives work in pasta, salads, sauces, baked vegetables, and breads. Since they add less salt than many regular olives, taste the dish before seasoning and add extra salt only if it needs it.
Can unsalted diet black olives be frozen?
Yes, you can freeze unsalted diet black olives, although thawing may soften their texture. Freeze them in a well-sealed container and use the thawed olives in cooked dishes, where a softer texture is less noticeable.
Are unsalted diet black olives a good choice for weight loss?
They can fit into a weight-loss eating plan, but unsalted diet black olives do not cause weight loss by themselves. Their savory flavor can make meals more satisfying, while the word “diet” does not mean they can be eaten without limits.
What can you serve with unsalted diet black olives?
Unsalted diet black olives pair well with hummus, vegetables, eggs, grain dishes, and cheese. Their milder saltiness makes them useful alongside more strongly seasoned foods; combine flavors to suit the meal rather than adding salt automatically.
Unsalted diet black olives Vitamins & Minerals
Vitamins
Vitamin E
0.48mg · 3% DV
Vitamin A
6µg · 1% DV
B6
0.01mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Copper
0.08mg · 9% DV
Iron
0.99mg · 6% DV
Calcium
26mg · 3% DV
Phosphorus
5.1mg · 1% DV
Sodium
6mg · 0% DV
Potassium ⭐
2.4mg · 0% DV
Unsalted diet black olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted diet black olives
To burn the 35 calories in 8 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 Unsalted diet black olives?
Unsalted diet black olives are ripe olives prepared without added salt and with less fat. Their flavour is gently bitter and fruity, while the flesh is soft and pleasantly substantial. Black olives are a familiar part of Mediterranean food traditions, including those of Turkey.
They can be served at breakfast with bread, cheese and vegetables, or added to salads, mezze and cooked dishes. Their naturally savoury taste means they also work well as a small topping or snack. They are relatively low in sodium and provide fibre, with most of their energy coming from fat. Pair them with fresh herbs or citrus for a bright, lighter-tasting plate.
How Nutritious Is Unsalted diet 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 Unsalted diet black 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 Unsalted diet black olives Contain Allergens?
No known major allergens
Which Diets Is Unsalted diet black 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
Unsalted diet black olives Fat Profile
SATURATED
0.42g
MONOUNSATURATED
2.25g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.