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Green Olive Salad Calories
Mediterranean salad with green olives, vegetables, and olive oil
CALORIES
GI
POTASSIUM
FIBER
Green Olive Salad Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
6.5g
· 15%
Protein
2.2g
· 5%
Fat
15g
· 80%
Fiber
3.2g
Green Olive Salad Vitamins & Minerals
Vitamins
Vitamin E
2.2mg · 15% DV
Vitamin A
110µg · 12% DV
Biotin
1.5µg · 5% DV
Folate
18µg · 5% DV
Minerals
Sodium
900mg · 39% DV
Iron
1mg · 6% DV
Calcium
52mg · 5% DV
Magnesium
11mg · 3% DV
Green Olive Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Green Olive Salad 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 Green Olive Salad Contain Allergens?
No known major allergens
Which Diets Is Green Olive Salad 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
Green Olive Salad Fat Profile
SATURATED
2.1g
MONOUNSATURATED
10.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to Green Olive Salad
Green Olive Salad — Frequently Asked Questions
How can I make green olive salad less salty?
Rinse the olives or soak them briefly in cold water before assembling the salad, then drain well. Use lemon juice, garlic, herbs, and olive oil for flavor instead of adding extra salt.
Can green olive salad be made ahead of time?
Yes, it can be prepared in advance and kept covered in the refrigerator. If it includes tomatoes, cucumber, or tender herbs, add them closer to serving so the salad does not become watery.
How long does green olive salad keep after opening or preparing it?
Store it in a clean airtight container in the refrigerator and aim to eat it within 2 to 3 days. Discard it if it develops mold, fizzing, an off smell, or an unusually soft texture.
Can green olive salad be frozen?
Freezing is not usually recommended because the olives can become softer after thawing and fresh vegetables may release water. It is best enjoyed fresh or refrigerated for a short time.
What foods go well with green olive salad?
It pairs well with grilled fish, chicken, egg dishes, cheese plates, and bean-based meals. Its bright, salty flavor can also balance mild foods such as grains or potatoes.
Is green olive salad good before a workout?
A large serving immediately before exercise may feel heavy for some people because olives are naturally rich in fat. If eaten before training, choose a small portion 1 to 2 hours ahead and pair it with easy-to-digest carbohydrate foods such as bread or fruit.
Is it bad to eat green olive salad at night?
Eating it at night is not inherently harmful; portion size and your overall eating pattern matter more. Its saltiness may increase thirst, bloating, or reflux symptoms in sensitive people.
Do I need to add olive oil to green olive salad?
Not necessarily, since olives already provide natural fat. A small drizzle can improve flavor and help with absorption of fat-soluble compounds, but using a large amount is unnecessary.
Should people with high blood pressure be careful with green olive salad?
Yes. Olives and brined ingredients can be high in sodium, so people managing high blood pressure should keep portions moderate and avoid extra salt. Rinsing olives can help reduce some surface salt.
How is green olive salad different from black olive salad?
Green olives are harvested earlier and often taste firmer, brighter, and slightly more bitter, while black olives tend to have a riper, softer flavor. The final nutrition and salt content depend on the olive variety, brining method, and added dressing ingredients.
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Nutrition data compiled from USDA FoodData Central and scientific sources.