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Yellow olive Calories
Olives are a source of healthy fats and vitamin E.
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
10 piece (medium) of Yellow olive (35 g) has 51 calories. That works out to 145 calories per 100 g. It contains 1.3 g of carbs, 0.4 g of protein, 4.9 g of fat and 1.2 g of fiber. Its 542.5 mg of Sodium covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Yellow olive?
Yellow olive refers to a table olive with skin that ranges from pale yellow to golden-green. Its colour depends on the fruit and how ripe it is when picked; olives are typically cured before serving. Across the Mediterranean, they are enjoyed at breakfast, alongside bread and cheese, or set out as part of a mezze spread.
These olives have a smooth, firm bite and a savoury, gently fruity flavour. They are mostly a source of fat, including the unsaturated fats characteristic of olives, with little carbohydrate. Pair them with tomatoes, herbs or crusty bread, or rinse them briefly if you prefer a milder, less salty taste.
Yellow olive Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
3.8g
· 1% DV
Protein
1.1g
· 2% DV
Fat
14g
· 18% DV
Fiber
3.3g
· 12% 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%
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Yellow olive Vitamins & Minerals
Vitamins
Vitamin E
3.8mg · 25% DV
B5
0.3mg · 6% DV
B1
0.03mg · 3% DV
Vitamin A
20µg · 2% DV
Minerals
Sodium
1550mg · 67% DV
Iron
1mg · 6% DV
Calcium
52mg · 5% DV
Potassium ⭐
42mg · 1% DV
Copper
0mg · 0% DV
How Nutritious Is Yellow olive?
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.
Yellow olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yellow olive
To burn the 145 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 Yellow olive 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 Yellow olive Contain Allergens?
No known major allergens
Which Diets Is Yellow olive Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Yellow olive Fat Profile
SATURATED
2.1g
MONOUNSATURATED
10.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10.9:1
Above the ideal 4:1 (10.9:1).
Compare Yellow olive
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Frequently Asked Questions About Yellow olive
Are yellow olives naturally yellow?
Yes, some yellow olives have a naturally pale yellow or golden-green appearance. The color can also be affected by when the olives are picked and how they are cured, so “yellow olive” does not always mean one specific variety.
Are yellow olives safe to eat?
Yes, yellow olives are safe to eat when they have been properly cured and stored. Their unusual color alone is not a sign of spoilage; discard them if you notice mold, a slimy texture, or an unpleasant off smell.
What do yellow olives taste like?
Yellow olives are typically salty and mildly fruity, with the characteristic bitterness of olives. Their exact flavor varies with the olive variety and curing method, so some taste milder or more bitter than others.
Are yellow olives ripe olives?
Not necessarily. A yellow olive’s color can come from its variety, harvest stage, or curing process, and does not reliably tell you how ripe it is. Olive color alone is not a dependable guide to maturity.
How are yellow olives cured?
Yellow olives can be cured in brine or prepared using other methods that reduce their natural bitterness. The process depends on the olives and producer; the pale color itself does not indicate a particular curing method.
Can you cook with yellow olives?
Yes, yellow olives can be used in cooked dishes as well as served cold. Add them to pasta, grain dishes, or sauces; their salty, savory flavor works best when you account for the salt they bring to the recipe.
Why do yellow olives turn brown?
Yellow olives can darken when exposed to air or during storage, and some color change may also come from processing. If the olives develop mold, a slimy surface, or a foul smell, discard them rather than eating them.
Should you rinse yellow olives before eating them?
You can rinse yellow olives to remove some surface brine and salt. Rinsing does not remove all the salt inside the olives, but it can make their flavor less salty before serving or adding them to a dish.
How should you store yellow olives after opening?
Keep opened yellow olives refrigerated in their brine, with the olives submerged and the container covered. Use a clean utensil when serving them to avoid introducing food residue or germs into the container.
Can yellow olives replace green olives in recipes?
Yes, yellow olives can usually replace green olives in recipes, but the flavor and firmness may differ. Taste them first and adjust added salt, since the olives’ brininess can change how seasoned the finished dish tastes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.