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Salty, fibrous, Mediterranean staple
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
10 piece (medium) of Green cracked olive (50 g) has 73 calories. That works out to 145 calories per 100 g. It contains 1.9 g of carbs, 0.6 g of protein, 6.8 g of fat and 1.7 g of fiber. Its 1.9 mg of Vitamin E covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 10 piece (medium) · 50 g
73
KCAL / 50G
Carbs
1.9g
· 1% DV
Protein
0.6g
· 1% DV
Fat
6.8g
· 9% DV
Fiber
1.7g
· 6% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 600 mg | 26% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 0.6 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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| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 50 g | 73 kcal |
| 1 piece (mini) | 5 g | 7 kcal |
| 5 piece (small) | 25 g | 36 kcal |
| 1 serving (small) | 30 g | 44 kcal |
| 1 serving (medium) | 60 g | 87 kcal |
| 100 g | 100 g | 145 kcal |
| 20 piece (large) | 100 g | 145 kcal |
| 1 serving (large) | 100 g | 145 kcal |
| 1 cup (medium) | 120 g | 174 kcal |
| 1 pack (medium) | 200 g | 290 kcal |
Calculated from 145 calories per 100 g.
A green cracked olive is an unripe olive that has been lightly broken before curing in brine. Cracking lets the brine reach the flesh more easily, helping remove its natural bitterness and giving it a distinctive, tender texture.
Green cracked olives taste briny, tangy, and often pleasantly bitter, with a firmer, more textured bite than many cured black olives. Herbs, citrus, or garlic in the brine can add extra flavor.
Green cracked olives are made by breaking the fruit without removing the pit, then curing it in brine. The cracked skin helps the curing liquid penetrate, so the olives can lose their bitterness and develop their characteristic flavor.
Yes, green cracked olives are usually sold with their pits still inside. Cracking opens the flesh but does not usually remove the stone, so warn guests and take care when biting into one.
You can rinse green cracked olives if their brine tastes too salty. A quick rinse reduces some surface brine, while soaking them in fresh water for longer removes more salt but can also dilute their flavor.
Green cracked olives pair well with crusty bread, cheese, fresh vegetables, and grilled fish or meat. Their salty, tangy flavor also works on a mezze platter; serve them with a small dish for the pits.
Toss green cracked olives with olive oil, lemon zest, garlic, and herbs such as oregano or thyme. Keep the mixture refrigerated and use clean utensils; the added seasoning enhances the olives without needing a complicated preparation.
Store opened green cracked olives in a covered container in the refrigerator, submerged in their brine. Use a clean utensil to serve them and keep the lid closed so the olives stay moist and protected from contamination.
Green cracked olives can soften if they are stored for a long time or kept in unsuitable conditions. Discard them if you notice mold, an unpleasant smell, or a slimy surface rather than tasting them to check.
Yes, you can freeze green cracked olives, but freezing may make their texture softer after thawing. Drain and pack them airtight, then thaw them in the refrigerator; they are usually better suited to cooked dishes than to serving as a snack.
Vitamins
Vitamin E
1.9mg · 13% DV
Vitamin A
41µg · 5% DV
Biotin
0.75µg · 3% DV
B5
0.07mg · 1% DV
Minerals
Sodium
600mg · 26% DV
Copper
0.05mg · 6% DV
Calcium
37mg · 4% DV
Iron
0.65mg · 4% DV
Potassium ⭐
21mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 73 calories in 10 piece (medium) (50 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.
Green cracked olive is made by splitting unripe green olives, then curing them in brine; the cracks help the brine penetrate the firm fruit. The method is common around the eastern Mediterranean, including Turkey, Greece and the Levant, with local varieties and seasonings shaping the result.
Its briny, slightly tangy flavour and meaty bite work well at breakfast or as part of a mezze spread, alongside bread, cheese, tomatoes or other small dishes. It is rich in fat compared with most vegetables, while also providing fibre: 100 g contains 3.3 g. If you prefer a milder taste, rinse a few olives before serving and pair them with fresh vegetables.
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.
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.
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.
No known major allergens
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
SATURATED
1.35g
MONOUNSATURATED
4.6g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.