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Unsalted light olives Calories
Low sodium with heart-healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Unsalted light olives (30 g) has 35 calories. That works out to 116 calories per 100 g. It contains 1.9 g of carbs, 0.2 g of protein, 3.3 g of fat and 0.5 g of fiber. Its 1 mg of Iron covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Unsalted light olives Nutrition Facts
Selected: 1 serving (small) · 30 g
35
KCAL / 30G
Carbs
1.9g
· 1% DV
Protein
0.2g
· 0% DV
Fat
3.3g
· 4% DV
Fiber
0.5g
· 2% 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 light olives nutrition facts table · 1 serving (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0.5 g | 2% |
| 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 1 Small Serving of Unsalted light olives?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 35 kcal |
| 1 tablespoon (chopped) | 15 g | 17 kcal |
| 1 serving (medium) | 45 g | 52 kcal |
| 1 serving (large) | 60 g | 70 kcal |
| 1 cup (whole) | 70 g | 81 kcal |
| 100 g | 100 g | 116 kcal |
| 1 cup (chopped) | 120 g | 139 kcal |
| 1 pack (medium) | 150 g | 174 kcal |
| 1 serving (extra large) | 200 g | 232 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Unsalted light olives
Are unsalted light olives completely salt-free?
No, unsalted light olives are not necessarily sodium-free. “Unsalted” usually means salt was not added or was reduced during processing, while olives can still contain naturally occurring sodium or retain some from curing.
Do unsalted light olives have fewer calories than regular olives?
Not necessarily. “Light” can refer to reduced salt or another product feature, so it does not automatically mean fewer calories. Compare similar olive products per the same serving size rather than relying on the word “light.”
How are unsalted light olives cured without salt?
Unsalted light olives can be processed in different ways, including soaking or other curing methods; the exact process varies by product. The name alone does not tell you whether they were fermented, treated with alkali, or packed in liquid.
Should you rinse unsalted light olives before eating them?
Usually, no—unsalted light olives can be eaten straight from the pack. Rinsing may wash away some flavor, and it will not remove all sodium; a quick rinse can help if they taste too salty or come packed in brine.
Why do unsalted light olives taste bitter?
Unsalted light olives may taste bitter because curing has not removed all of the olive’s naturally bitter compounds. Salt can mask some bitterness, so it may stand out more in a reduced-salt product; soaking briefly in water can mellow the flavor.
Can you cook with unsalted light olives?
Yes, unsalted light olives work well in pasta, roasted vegetables, sauces, and casseroles. They bring olive flavor without adding as much salt as many brined olives, so taste the dish before seasoning and add salt only if needed.
How should you store unsalted light olives after opening?
Keep opened unsalted light olives refrigerated in a closed container. If they came in liquid, keep them covered by it and use a clean utensil; if not, transfer them to an airtight container to limit drying and spoilage.
Can you freeze unsalted light olives?
Yes, but freezing can make unsalted light olives softer once thawed. Remove the pits if convenient, freeze them in an airtight container in small portions, and use thawed olives in cooked dishes where the texture change is less noticeable.
Are unsalted light olives good for heart health?
Unsalted light olives can fit into a heart-conscious eating pattern because they provide mostly unsaturated fats and less added salt than many salted olives. They are not a treatment for heart disease, and their sodium content can still vary by product.
Can dogs eat unsalted light olives?
A dog can have a small piece of plain, pitted unsalted light olive, but olives are not a useful treat for dogs. Remove every pit to prevent choking or injury, and avoid olives seasoned with garlic, onion, or other flavorings.
Unsalted light olives Vitamins & Minerals
Vitamins
Vitamin E
0.49mg · 3% DV
Vitamin A
6µg · 1% DV
Biotin
0.18µg · 1% DV
B6
0.01mg · 1% DV
Minerals
Iron
0.99mg · 6% DV
Copper
0.04mg · 4% DV
Calcium
26mg · 3% DV
Zinc
0.07mg · 1% DV
Potassium ⭐
2.4mg · 0% DV
Sodium
1.5mg · 0% DV
Unsalted light olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted light olives
To burn the 35 calories in 1 serving (small) (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 light olives?
Unsalted light olives are olives prepared without added salt or with a reduced-salt approach and presented in a lighter style. Their exact flavour and texture depend on the olive variety and how it is cured or packed; the “light” label can also vary by product, so check the pack for details.
Serve them as part of a Mediterranean-style spread, alongside bread, vegetables and cheese, or fold them into salads and grain dishes. Their fruity, gently bitter taste adds savouriness without needing much else. They are mainly a source of fat, with a little fibre; a 100 g portion contains 10.9 g of fat. If you are watching sodium, check the product label, and pair a small serving with fresh vegetables or beans for a more balanced plate.
How Nutritious Is Unsalted light 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 light 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 light olives Contain Allergens?
No known major allergens
Which Diets Is Unsalted light 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 light olives Fat Profile
SATURATED
0.43g
MONOUNSATURATED
2.31g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.