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Sliced Olive Calories
Sliced olives, rich in healthy fats and a salty, savory flavor.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 slice (medium) of Sliced Olive (20 g) has 29 calories. That works out to 145 calories per 100 g. It contains 0.8 g of carbs, 0.2 g of protein, 3.1 g of fat and 0.7 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sliced Olive Nutrition Facts
Selected: 10 slice (medium) · 20 g
29
KCAL / 20G
Carbs
0.8g
· 0% DV
Protein
0.2g
· 0% DV
Fat
3.1g
· 4% DV
Fiber
0.7g
· 3% 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%
Sliced Olive nutrition facts table · 10 slice (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 311 mg | 14% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0.7 g | 3% |
| Protein | 0.2 g | 0% |
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 Slices of Sliced Olive?
| Serving | Amount | Calories |
|---|---|---|
| 10 slice (medium) | 20 g | 29 kcal |
| 1 piece (whole) | 4 g | 6 kcal |
| 5 slice (small) | 10 g | 15 kcal |
| 1 tablespoon (medium) | 12 g | 17 kcal |
| 1 ounce (medium) | 28 g | 41 kcal |
| 1 serving (medium) | 30 g | 44 kcal |
| 20 slice (large) | 40 g | 58 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (large) | 130 g | 189 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Sliced Olive
What are sliced olives made from?
Sliced olives are pitted olives cut into rings. They may be green or black, and are often cured before slicing; packaged versions may be stored in brine or oil, so ingredients and flavor vary by product.
Do sliced olives need to be refrigerated after opening?
Yes, refrigerate sliced olives after opening and keep them covered in their brine in a sealed container. Follow the package directions, and use a clean utensil so food or crumbs do not contaminate the olives.
Can you put sliced olives on pizza?
Yes, sliced olives are a popular pizza topping. Drain them first to avoid adding excess liquid, then scatter them over the pizza before baking; they pair especially well with peppers, mushrooms, and cheese.
Do sliced olives need to be rinsed before eating?
No, you can drain sliced olives and eat them without rinsing. If you want a milder, less salty taste, briefly rinse them under cold water and drain well, though rinsing also removes some flavor.
Are sliced olives green or black?
Sliced olives can be green or black; “sliced” describes their shape, not their color. Their flavor and firmness differ, so choose the type named in your recipe or check the package.
Are sliced olives already pitted?
Yes, sliced olives are usually pitted before they are cut into rings. An occasional fragment can remain, so check the slices before serving them to young children or anyone who may have trouble chewing.
How long do sliced olives last after opening?
There is no single shelf life for opened sliced olives because packaging and storage instructions differ. Keep them refrigerated and follow the label; discard them if you notice mold, an unusual odor, or a marked change in texture.
Can you freeze sliced olives?
Yes, sliced olives can be frozen, although thawing may make them softer. Freeze them in small portions and use the thawed olives in cooked dishes such as pasta or casseroles rather than expecting their original texture in a salad.
How do you use sliced olives besides on pizza?
Sliced olives work in pasta salads, sandwiches, omelets, savory muffins, and cooked pasta dishes. Drain them before adding, and taste the dish before adding extra salt because the olives can bring plenty of savory, salty flavor.
Are sliced olives too salty for people with high blood pressure?
Sliced olives can be high in sodium because they are commonly cured or packed in brine. People limiting sodium should check the product information and keep portions modest; follow a clinician’s advice if they have a prescribed limit.
Sliced Olive Vitamins & Minerals
Vitamins
Vitamin E
0.34mg · 2% DV
B6
0.01mg · 1% DV
Vitamin A
4µg · 0% DV
B1
0mg · 0% DV
Minerals
Sodium
311mg · 14% DV
Copper
0.02mg · 2% DV
Calcium
10mg · 1% DV
Iron
0.1mg · 1% DV
Potassium ⭐
8.4mg · 0% DV
Sliced Olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sliced Olive
To burn the 29 calories in 10 slice (medium) (20 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 Sliced Olive?
Sliced olives are pitted olive pieces, usually preserved in brine. Olives have long been part of cooking around the Mediterranean, and the sliced form is an easy way to add their salty, savoury flavour to a dish. They work well in salads, sandwiches, pasta, pizza and mezze plates, often alongside tomatoes, cheese or beans. Olives are mainly a source of fat, with about 15.3 g per 100 g, and also contribute some fibre. Their briny taste can dominate milder ingredients, so start with a modest handful; rinsing the slices can soften the salty edge.
How Nutritious Is Sliced Olive?
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 Sliced 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 Sliced Olive Contain Allergens?
No known major allergens
Which Diets Is Sliced 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
Sliced Olive Fat Profile
SATURATED
0.4g
MONOUNSATURATED
2.26g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.