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Olive salad Calories
Savory olive-based salad/meze with healthy fats and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Olive salad (80 g) has 131 calories. That works out to 164 calories per 100 g. It contains 5.4 g of carbs, 1.2 g of protein, 12.2 g of fat and 2.6 g of fiber. Its 36 µg of Vitamin K covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Olive salad Nutrition Facts
Selected: 1 serving (medium) · 80 g
131
KCAL / 80G
Carbs
5.4g
· 2% DV
Protein
1.2g
· 2% DV
Fat
12.2g
· 16% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 4% · Fat 80%
Olive salad nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 784 mg | 34% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 1.2 g | 2% |
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 1 Serving of Olive salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 131 kcal |
| 1 piece (whole) | 6 g | 10 kcal |
| 1 tablespoon (small) | 15 g | 25 kcal |
| 2 tablespoon (medium) | 30 g | 49 kcal |
| 10 piece (whole) | 60 g | 98 kcal |
| 100 g | 100 g | 164 kcal |
| 1 serving (large) | 120 g | 197 kcal |
| 1 cup (chopped) | 140 g | 230 kcal |
Calculated from 164 calories per 100 g.
Frequently Asked Questions About Olive salad
What is Turkish Olive salad made of?
Turkish Olive salad, or zeytin piyazı, is a meze made with chopped or cracked olives, often mixed with onion, parsley, olive oil and lemon juice. Home recipes may add ingredients such as chili flakes, herbs or pomegranate molasses.
How do you make Olive salad?
To make Olive salad, chop or crack the olives and toss them with finely sliced onion and parsley. Add olive oil and lemon juice, then let the mixture sit briefly before serving so the flavors come together.
Should you use green or black olives in Olive salad?
Either green or black olives work in Olive salad. Green olives give it a sharper, firmer bite, while black olives taste milder and softer; removing the pits and leaving the pieces fairly chunky helps preserve the salad's texture.
What is the difference between Olive salad and tapenade?
Olive salad is usually a chunky mixture of olives with ingredients such as onion and parsley, while tapenade is a finely chopped or blended olive spread. Olive salad is served as a meze or side, rather than mainly as a spread.
How do you serve Olive salad?
Serve Olive salad as a meze or side with bread, grilled foods, or a larger spread of small dishes. Its briny, tangy flavor pairs especially well with fresh vegetables and other mild accompaniments.
Can you make Olive salad ahead of time?
Yes, you can make Olive salad ahead, but add delicate herbs close to serving if you want them to stay fresh. The onion will soften as it sits, so chilling it briefly works better than preparing it several days early.
How long does Olive salad keep in the fridge?
Olive salad generally keeps for about 2–3 days in a sealed container in the refrigerator. The onion and herbs can soften and release moisture over time, so it is at its best soon after preparation.
Can you freeze Olive salad?
Freezing Olive salad is not recommended. The onion and herbs tend to become watery and limp after thawing, and the dressing may separate; make a fresh batch or keep it refrigerated for a short time instead.
Is Olive salad healthy to eat?
Olive salad provides unsaturated fats from olives and olive oil, as well as fiber from its plant ingredients. Olives can also be high in sodium, so a smaller portion or lower-salt olives may be preferable if you limit salt.
Can Olive salad raise blood pressure?
Olive salad can add considerable sodium to your meal when it is made with salty olives or extra salt. If you have been advised to restrict sodium for blood pressure, choose lower-salt olives and follow your clinician's guidance.
Olive salad Vitamins & Minerals
Vitamins
Vitamin K
36µg · 30% DV
Vitamin E
1.68mg · 11% DV
Vitamin C
2.8mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Sodium
784mg · 34% DV
Copper
0.06mg · 7% DV
Iron
1.12mg · 6% DV
Calcium
42mg · 4% DV
Potassium ⭐
96mg · 3% DV
Olive salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive salad
To burn the 131 calories in 1 serving (medium) (80 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 Olive salad?
Olive salad combines olives with ingredients such as onion, herbs, lemon and olive oil; the exact mix varies by cook and region. In Mediterranean-style meals, it works as a meze or side dish, while in other kitchens it can be spooned onto toast or served alongside grilled vegetables and meats. Its briny, tangy olives contrast with crisp onion and fresh herbs. The salad gets much of its energy from fat and also provides fibre, with relatively little protein. For a lighter serving, go easy on added oil and pair it with fresh vegetables or leaner dishes.
How Nutritious Is Olive salad?
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 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 Olive salad Contain Allergens?
No known major allergens
Which Diets Is 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
✓ Suitable
Low FODMAP
— Not suitable
Olive salad Fat Profile
SATURATED
1.68g
MONOUNSATURATED
8.64g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 16.7:1
Above the ideal 4:1 (16.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.