Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Unsalted dry-cured olives Calories
Low sodium, rich in healthy fats
CALORIES
GI
POTASSIUM
FIBER
Quick answer
5 piece (small) of Unsalted dry-cured olives (20 g) has 42 calories. That works out to 210 calories per 100 g. It contains 1.2 g of carbs, 0.3 g of protein, 4.2 g of fat and 0.7 g of fiber. Its 0.7 mg of Vitamin E covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Unsalted dry-cured olives?
Unsalted dry-cured olives are ripe olives prepared in a dry-cured style without added salt. The method is associated with Turkish olive traditions, especially dark olives that develop a shrivelled skin and concentrated flavour as they cure. Without the usual briny edge, their taste is robust and distinctly olive-like.
They have firm, slightly dry flesh and work well at breakfast or as part of a Mediterranean-style snack plate, alongside tomatoes, fresh bread or mild cheese. They are mostly fat, with some fibre, so a small serving brings plenty of richness and flavour. Pair them with fresh vegetables or unsalted foods if you want their savoury character without making the rest of the meal taste overly salty.
Unsalted dry-cured olives Nutrition Facts
Selected: 100 g
210
KCAL / 100G
Carbs
6g
· 2% DV
Protein
1.4g
· 3% DV
Fat
21g
· 27% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 3% · Fat 86%
Unsalted dry-cured olives Vitamins & Minerals
Vitamins
Vitamin E
3.5mg · 23% DV
Vitamin A
20µg · 2% DV
B1
0.02mg · 2% DV
B3
0.3mg · 2% DV
Minerals
Iron
2mg · 11% DV
Calcium
52mg · 5% DV
Magnesium
11mg · 3% DV
Sodium
40mg · 2% DV
How Nutritious Is Unsalted dry-cured 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.
Unsalted dry-cured olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted dry-cured olives
To burn the 210 calories in 100 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.
Is Unsalted dry-cured olives Processed?
NOVA 2
Minimally 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 dry-cured olives Contain Allergens?
No known major allergens
Which Diets Is Unsalted dry-cured 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 dry-cured olives Fat Profile
SATURATED
2.8g
MONOUNSATURATED
15.2g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 22.5:1
Above the ideal 4:1 (22.5:1).
Compare Unsalted dry-cured olives
Foods Similar to Unsalted dry-cured olives
Frequently Asked Questions About Unsalted dry-cured olives
How are unsalted dry-cured olives made?
Unsalted dry-cured olives are ripened without being stored in brine, so they lose moisture and develop a concentrated flavor. Traditional dry-curing often uses salt, however, so “unsalted” does not necessarily mean the olives contain absolutely no sodium.
What is the difference between unsalted dry-cured olives and brined black olives?
Unsalted dry-cured olives are not kept in brine and usually have a drier, more wrinkled texture and a stronger flavor. Brined black olives absorb liquid during curing, so they tend to be plumper and softer.
Why are unsalted dry-cured olives so wrinkled?
Unsalted dry-cured olives wrinkle because they lose moisture as they cure. Their shriveled skin and denser texture are normal features of the dry-curing process, not signs that the olives have gone bad.
Do you need to rinse unsalted dry-cured olives before eating them?
No, unsalted dry-cured olives do not need rinsing before eating. Water can wash away some of their surface oil and flavor; rinse briefly only if they look dusty, then drain and eat them promptly.
How should you store unsalted dry-cured olives after opening?
Keep unsalted dry-cured olives in a clean, airtight container in a cool, dark place; refrigeration after opening helps preserve their quality. Use a clean, dry utensil, and discard them if you see mold or notice an off smell.
How do you serve unsalted dry-cured olives?
Serve unsalted dry-cured olives as a snack or alongside bread, cheese, and fresh vegetables. If their texture seems too dry, let them sit briefly in olive oil before serving, or season them with herbs.
Can you cook with unsalted dry-cured olives?
Yes, unsalted dry-cured olives work well in salads, vegetable dishes, and olive bread. Remove the pits and chop them before adding; taste the dish before adding extra salt because the olives still bring a concentrated, savory flavor.
Are the pits in unsalted dry-cured olives edible?
No, the pits in unsalted dry-cured olives should not be eaten. Remove them before serving if convenient, and take extra care when offering whole olives to children because the pits can pose a choking risk.
Do unsalted dry-cured olives taste bitter?
Unsalted dry-cured olives can taste slightly bitter or sharp, with the exact flavor depending on the olive variety and ripeness. A strong unpleasant odor, visible mold, or an unusual sour taste is a reason to discard them.
Do unsalted dry-cured olives still contain sodium?
Yes, unsalted dry-cured olives may still contain some sodium; “unsalted” does not always mean sodium-free. They are described as low in sodium, but anyone following a strict sodium limit should keep portions modest.
Have another question about Unsalted dry-cured olives?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.