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Unsalted diet olives Calories
No added salt, source of monounsaturated fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Unsalted diet olives (40 g) has 46 calories. That works out to 116 calories per 100 g. It contains 2.4 g of carbs, 0.3 g of protein, 4.4 g of fat and 0.6 g of fiber. Its 1.3 mg of Iron covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Unsalted diet olives Nutrition Facts
Selected: 10 piece (medium) · 40 g
46
KCAL / 40G
Carbs
2.4g
· 1% DV
Protein
0.3g
· 1% DV
Fat
4.4g
· 6% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 2% · Fat 79%
Unsalted diet olives nutrition facts table · 10 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.57 g | 3% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 0.3 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 Unsalted diet olives?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 40 g | 46 kcal |
| 1 tablespoon (diced) | 15 g | 17 kcal |
| 5 piece (small) | 20 g | 23 kcal |
| 2 tablespoon (diced) | 30 g | 35 kcal |
| 1 serving (medium) | 40 g | 46 kcal |
| 15 piece (large) | 60 g | 70 kcal |
| 20 piece (extra large) | 80 g | 93 kcal |
| 100 g | 100 g | 116 kcal |
| 1 cup (whole) | 135 g | 157 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Unsalted diet olives
What are unsalted diet olives, and how are they made?
Unsalted diet olives are olives processed without salt being added to the product. Olives still need processing to reduce their natural bitterness, and the method can vary by producer and olive variety.
Are unsalted diet olives sodium-free?
No. “Unsalted” means salt was not added, not that the olives contain no sodium at all. Processing can leave some sodium in the finished olives, so people on a strict sodium limit should use the package’s sodium information.
How do unsalted diet olives taste compared with regular olives?
They usually taste less salty and milder than conventionally salted olives, while retaining the olive’s own aroma and sometimes a little bitterness. Try them with lemon, herbs, or olive oil if you want a more pronounced flavor.
How should you store unsalted diet olives after opening?
Keep opened unsalted diet olives in a clean, covered container in the refrigerator. If they came packed in liquid, keeping them submerged helps prevent them from drying out; follow the package’s storage directions.
Can people with high blood pressure eat unsalted diet olives?
They may be a lower-salt choice than salted olives, but they can still contain sodium. If you have high blood pressure or kidney disease and have been told to limit sodium, ask your healthcare professional what portion suits your diet.
Why do unsalted diet olives taste bitter?
Olives contain naturally bitter compounds, and processing may not remove all of them. A mild bitterness can be normal; discard the olives if they develop an unusual smell, mold, or other signs of spoilage.
Can you freeze unsalted diet olives?
Yes, but freezing can soften their texture once thawed. Freeze them in airtight, portion-sized containers and use thawed olives in cooked dishes or sauces, where a less-firm texture is less noticeable.
Do you need to rinse unsalted diet olives before eating them?
No, rinsing is not necessary. You can drain any packing liquid before serving; a quick rinse may remove some liquid from the surface, but it will not make the olives sodium-free.
How can you add flavor to unsalted diet olives?
Toss unsalted diet olives with lemon zest, oregano, chili, or a little olive oil and let the flavors mingle before serving. This works well for an antipasto plate or a snack without adding salt.
Can you cook with unsalted diet olives?
Yes. Add unsalted diet olives to pasta, roasted vegetables, sauces, or baked dishes. Stir them in near the end of cooking if you want them to hold their shape, and taste the dish before adding salt.
Unsalted diet olives Vitamins & Minerals
Vitamins
Vitamin E
0.66mg · 4% DV
Vitamin A
8µg · 1% DV
B6
0.01mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Iron
1.32mg · 7% DV
Copper
0.05mg · 6% DV
Calcium
35mg · 4% DV
Zinc
0.09mg · 1% DV
Potassium ⭐
3.2mg · 0% DV
Sodium
2mg · 0% DV
Unsalted diet olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted diet olives
To burn the 46 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 Unsalted diet olives?
Unsalted diet olives are table olives prepared without added salt. Their variety and ripeness affect their colour and texture, which can range from firm and meaty to soft. Without the pronounced saltiness of many standard olives, their fruity, slightly bitter flavour comes through more clearly.
They work well at breakfast with eggs and tomatoes, or stirred into salads, grain bowls and sandwiches. In Mediterranean cooking, olives are often served as part of a small spread or added near the end of cooking. They provide mostly monounsaturated fat, with 10.9 g of fat per 100 g. If you are watching your salt intake, check the product label and pair them with fresh vegetables, herbs or lemon for a balanced plate.
How Nutritious Is Unsalted diet 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 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 olives Contain Allergens?
No known major allergens
Which Diets Is Unsalted diet 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 olives Fat Profile
SATURATED
0.57g
MONOUNSATURATED
3.14g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.