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Cracked Green Olive Calories
Naturally fermented, salty, rich in fiber and healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Cracked Green Olive (40 g) has 58 calories. That works out to 145 calories per 100 g. It contains 1.5 g of carbs, 0.5 g of protein, 5.4 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.
Cracked Green Olive Nutrition Facts
Selected: 10 piece (medium) · 40 g
58
KCAL / 40G
Carbs
1.5g
· 1% DV
Protein
0.5g
· 1% DV
Fat
5.4g
· 7% 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 11% · Protein 4% · Fat 85%
Cracked Green Olive nutrition facts table · 10 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 0.5 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 Cracked Green Olive?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 40 g | 58 kcal |
| 1 slice (thin) | 8 g | 12 kcal |
| 1 tablespoon (chopped) | 12 g | 17 kcal |
| 1 slice (thick) | 15 g | 22 kcal |
| 5 piece (small) | 20 g | 29 kcal |
| 1 serving (medium) | 50 g | 73 kcal |
| 20 piece (large) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (whole) | 100 g | 145 kcal |
| 1 pack (medium) | 200 g | 290 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Cracked Green Olive
What is a cracked green olive?
A cracked green olive is a green olive that has been split before curing, usually in brine. The opening lets the brine penetrate more quickly and gives the olive a distinctive texture and a more pronounced, tangy flavor.
Why are cracked green olives cracked?
Cracked green olives are split to help salt and brine reach the flesh and to speed up curing. The crack also makes them easier to season with ingredients such as garlic, lemon, or herbs.
How are cracked green olives made?
Cracked green olives are made by splitting freshly harvested green olives and curing them in brine. During natural fermentation, their sharp bitterness mellows and their salty, tangy flavor develops.
Do cracked green olives taste different from whole green olives?
Yes, cracked green olives often taste more intensely seasoned and have a softer, less firm texture than whole green olives. Their split surface lets brine and added flavorings reach more of the flesh.
Are cracked green olives naturally fermented?
Many cracked green olives are naturally fermented in brine, which develops their characteristic tangy taste. Preparation varies by producer, so not every product is fermented in exactly the same way.
Should you rinse cracked green olives before eating them?
You do not have to rinse cracked green olives, but a quick rinse can reduce the salty taste if the brine is strong. Avoid soaking them for too long, as that can wash away much of their flavor.
What do you serve with cracked green olives?
Cracked green olives pair well with cheese, bread, tomatoes, and other mezze. Their tangy brine also works in salads and grain dishes; add them near the end of cooking so their flavor stays distinct.
How should you store cracked green olives after opening?
Store cracked green olives in the refrigerator in a clean, covered container, keeping them submerged in their brine. Use a clean utensil each time to limit contamination and preserve their quality.
Can you freeze cracked green olives?
Yes, cracked green olives can be frozen, but thawing may make their flesh soft or mushy. For a better texture, keep them refrigerated in their brine and follow the storage directions on the package.
Can you eat the pits in cracked green olives?
No, cracked green olive pits are not meant to be eaten and can pose a choking risk if swallowed whole. Remove the pit while eating, and serve pitted olives to young children.
Cracked Green Olive Vitamins & Minerals
Vitamins
Vitamin E
1.52mg · 10% DV
Vitamin A
32.8µg · 4% DV
B5
0.06mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
480mg · 21% DV
Copper
0.05mg · 6% DV
Calcium
30mg · 3% DV
Iron
0.44mg · 2% DV
Potassium ⭐
17mg · 1% DV
Cracked Green Olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cracked Green Olive
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 Cracked Green Olive?
Cracked green olive is made from unripe olives split before curing, so brine and seasoning can penetrate the firm flesh. It is common around the Mediterranean, including Turkey, where olives are cured in different regional styles and may ferment naturally. Its texture is pleasantly firm, with a briny, slightly bitter taste. Serve it as part of a Mediterranean mezze spread, alongside bread and cheese, or add it to salads and sandwiches. It brings fibre and mostly unsaturated fat to the plate, though it is typically salty. If the brine tastes too strong, rinse the olives briefly before serving.
How Nutritious Is Cracked Green 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.
Is Cracked Green 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 Cracked Green Olive Contain Allergens?
No known major allergens
Which Diets Is Cracked Green Olive 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
Cracked Green Olive Fat Profile
SATURATED
1.04g
MONOUNSATURATED
3.68g
POLYUNSATURATED
0.68g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.