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Walnut black olive spread Calories
Source of unsaturated fats, vitamin E, and copper
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Walnut black olive spread (30 g) has 86 calories. That works out to 286 calories per 100 g. It contains 2.1 g of carbs, 1 g of protein, 8.5 g of fat and 1.3 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut black olive spread Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
86
KCAL / 30G
Carbs
2.1g
· 1% DV
Protein
1g
· 2% DV
Fat
8.5g
· 11% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 4% · Fat 87%
Walnut black olive spread nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 1.11 g | 6% |
| Trans fat | 0 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 1 g | 2% |
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 2 Tablespoons of Walnut black olive spread?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 86 kcal |
| 1 teaspoon (small) | 5 g | 14 kcal |
| 1 tablespoon (small) | 15 g | 43 kcal |
| 1 serving (medium) | 30 g | 86 kcal |
| 3 tablespoon (large) | 45 g | 129 kcal |
| 0.25 cup (quarter) | 60 g | 172 kcal |
| 100 g | 100 g | 286 kcal |
| ½ cup (half) | 120 g | 343 kcal |
Calculated from 286 calories per 100 g.
Frequently Asked Questions About Walnut black olive spread
How do you make walnut black olive spread?
Walnut black olive spread is made by blending pitted black olives with walnuts. Add a little olive oil to loosen the mixture, and season with lemon, garlic, or herbs if you like; taste before adding salt because olives can already be salty.
How do you use walnut black olive spread in a sandwich?
Spread walnut black olive spread thinly on bread or a wrap, then add ingredients such as grilled vegetables, tomato, or cheese. Its salty, savory flavor works well as a condiment, so you usually do not need another strongly flavored sauce.
What can you serve with walnut black olive spread?
Walnut black olive spread pairs well with crusty bread, crackers, raw vegetables, and mild cheeses. Serve it as part of a snack board or appetizer; fresh, lightly flavored accompaniments balance its rich, briny taste.
What ingredients are in walnut black olive spread?
Walnut black olive spread is based on black olives and walnuts, often blended with olive oil. Garlic, lemon juice, or herbs may also be included, especially in homemade versions; packaged recipes vary, so the ingredient list is the best guide.
Can walnut black olive spread be used as a pasta sauce?
Yes, walnut black olive spread can dress pasta. Stir it with a splash of hot pasta water to make it easier to coat the noodles, and taste before adding salt, since the olives may make the spread salty enough already.
How should you store walnut black olive spread after opening?
Keep walnut black olive spread covered in the refrigerator after opening, and use a clean utensil each time. Follow the package directions for a store-bought spread; for homemade spread, make a modest batch and use it promptly.
Can you freeze walnut black olive spread?
Yes, walnut black olive spread can be frozen, though thawing may make its texture less smooth. Freeze it in small, airtight portions, thaw it in the refrigerator, and stir well before serving; do not refreeze it after thawing.
Why does walnut black olive spread taste bitter?
Walnut black olive spread can taste bitter if the olives are especially bitter or the walnuts are stale. Fresh walnuts should smell mild; discard them if they smell rancid, and taste the olives before blending to judge their flavor.
Is walnut black olive spread the same as tapenade?
No, walnut black olive spread is not necessarily the same as tapenade. Tapenade commonly combines olives with ingredients such as capers or anchovies, while this spread highlights walnuts; recipes for both vary.
Can walnut black olive spread be served warm?
Yes, walnut black olive spread can be served warm, especially stirred into hot pasta or spooned over warm vegetables. Heat it gently rather than frying it, since prolonged high heat can dull the olive flavor and affect the walnuts.
Walnut black olive spread Vitamins & Minerals
Vitamins
Vitamin E
0.93mg · 6% DV
B6
0.04mg · 2% DV
B1
0.02mg · 2% DV
B2
0.02mg · 2% DV
Minerals
Copper
0.13mg · 14% DV
Sodium
261mg · 11% DV
Manganese
0.25mg · 11% DV
Phosphorus
31mg · 4% DV
Potassium ⭐
77mg · 2% DV
Walnut black olive spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut black olive spread
To burn the 86 calories in 2 tablespoon (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 Walnut black olive spread?
Walnut black olive spread combines finely chopped or ground black olives with walnuts, making a savoury paste that may be smooth or slightly chunky. It brings together the olives’ deep, briny fruitiness and the walnuts’ earthy richness, in a style of spread associated with Mediterranean cooking.
Serve it on toast or crusty bread, add a spoonful to a mezze board, or use it to enliven sandwiches and roasted vegetables. It is energy-dense, with much of its energy coming from fat, and also provides fibre and vitamin E. Its flavour is bold, so a thin layer alongside fresh vegetables makes an easy, balanced snack.
How Nutritious Is Walnut black olive spread?
Nutrient density
High
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 Walnut black olive spread 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 Walnut black olive spread Contain Allergens?
Contains these allergens:
Which Diets Is Walnut black olive spread Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Walnut black olive spread Fat Profile
SATURATED
1.11g
MONOUNSATURATED
3.93g
POLYUNSATURATED
2.85g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.