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Yellow-green olives Calories
Contains monounsaturated fat and vitamin E; high in sodium because it is typically brine-cured.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Yellow-green olives (40 g) has 58 calories. That works out to 145 calories per 100 g. It contains 1.5 g of carbs, 0.4 g of protein, 6.1 g of fat and 1.3 g of fiber. Its 1.5 mg of Vitamin E covers 10% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Yellow-green olives Nutrition Facts
Selected: 10 piece (medium) · 40 g
58
KCAL / 40G
Carbs
1.5g
· 1% DV
Protein
0.4g
· 1% DV
Fat
6.1g
· 8% 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 10% · Protein 3% · Fat 87%
Yellow-green olives nutrition facts table · 10 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 622 mg | 27% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 0.4 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 Yellow-green olives?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 40 g | 58 kcal |
| 1 tablespoon (chopped) | 15 g | 22 kcal |
| 5 piece (small) | 20 g | 29 kcal |
| 2 tablespoon (small) | 30 g | 44 kcal |
| 0.25 cup (chopped) | 35 g | 51 kcal |
| 1 serving (medium) | 50 g | 73 kcal |
| 15 piece (large) | 60 g | 87 kcal |
| ½ cup (chopped) | 70 g | 102 kcal |
| 100 g | 100 g | 145 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Yellow-green olives
Are yellow-green olives ripe?
Yellow-green olives are usually harvested while changing color, but their exact ripeness depends on the variety and harvest timing. Their color alone does not show whether they are ready to eat: most need curing to remove their naturally bitter compounds.
How are yellow-green olives cured?
Yellow-green olives are cured in brine, water, or another traditional curing solution to reduce bitterness and develop flavor. Some are slit or cracked first so the cure can penetrate more quickly; follow the producer’s storage instructions once opened.
What do yellow-green olives taste like?
Yellow-green olives usually taste briny, savory, and mildly bitter, with a firmer texture than fully ripe dark olives. The variety and curing method make a noticeable difference, so some taste buttery or fruity while others are sharper.
How should you store yellow-green olives after opening?
Keep yellow-green olives refrigerated in a covered container and submerged in their original brine. Use a clean utensil to remove them, and do not leave the jar sitting open at room temperature; discard olives with mold or an unpleasant odor.
Can you eat yellow-green olives straight from the tree?
No, yellow-green olives are generally too bitter to enjoy straight from the tree. Curing in brine or another solution makes them palatable; eating an uncured olive is not usually dangerous, but its intense bitterness is unpleasant.
Why are yellow-green olives sometimes soft or wrinkled?
Yellow-green olives can become soft or wrinkled when they are overripe, overcured, or stored poorly. A slightly different texture between olives is normal, but widespread mushiness together with a bad smell or mold means they should be discarded.
Can you cook with yellow-green olives?
Yes, yellow-green olives work well in pasta, stews, roasted vegetables, and baked fish or chicken. Their brine adds salt as they cook, so taste the dish before seasoning and adjust the added salt accordingly.
Can you freeze yellow-green olives?
Yes, yellow-green olives can be frozen, although thawing often makes their texture softer. Drain them and freeze them in an airtight container; use thawed olives in cooked dishes, where the texture change is less noticeable.
Why is the brine in yellow-green olives cloudy?
Cloudiness in yellow-green olive brine can come from fermentation or harmless sediment. Throw the olives away if the brine has an unpleasant smell, visible mold appears, or the olives become unusually mushy; cloudiness by itself does not always mean spoilage.
Do yellow-green olives need rinsing before eating?
No, yellow-green olives do not need rinsing for safety if they have been stored properly. Rinsing or briefly soaking them can reduce some surface brine and saltiness, but it also washes away some of their flavor.
Yellow-green olives Vitamins & Minerals
Vitamins
Vitamin E
1.52mg · 10% DV
Vitamin A
8µg · 1% DV
B6
0.01mg · 1% DV
B3
0.1mg · 1% DV
Minerals
Sodium
622mg · 27% DV
Copper
0.05mg · 6% DV
Calcium
21mg · 2% DV
Iron
0.2mg · 1% DV
Potassium ⭐
17mg · 1% DV
Yellow-green olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yellow-green olives
To burn the 58 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 Yellow-green olives?
Yellow-green olives are table olives with a colour that can reflect their variety, harvest stage and curing method. They are commonly brined to make them ready to eat, and tend to have a gently fruity flavour with a pleasantly firm bite.
In Mediterranean cuisines, they are served alongside bread and cheese, added to salads, or set out as part of a meze spread; they also work as a savoury snack. They provide mostly monounsaturated fat and contain vitamin E, while brining can make them high in sodium. If you prefer a milder, less salty taste, rinse them before serving or pair them with fresh vegetables rather than adding extra salt.
How Nutritious Is Yellow-green 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 Yellow-green 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 Yellow-green olives Contain Allergens?
No known major allergens
Which Diets Is Yellow-green 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
Yellow-green olives Fat Profile
SATURATED
0.81g
MONOUNSATURATED
4.52g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.