1 serving (medium) of Olive Salad (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 9 g of carbs, 2 g of protein, 19.2 g of fat and 3.8 g of fiber. Its 1080 mg of Sodium covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Olive Salad?

Olive Salad brings together chopped green and black olives with vegetables such as tomato, pepper, onion and parsley. Common across Mediterranean-style cooking, it is usually dressed simply with olive oil and sometimes lemon juice, with the exact mix varying from kitchen to kitchen.

The olives taste briny and fruity, while fresh vegetables add crunch and brightness. Serve it as a mezze or side, spoon it onto toasted bread, or add it to a lunch spread; it also fits naturally alongside other salads and grilled foods. Much of its energy comes from fat in the olives and dressing, while the vegetables contribute fibre. For a lighter bowl, go easy on the oil and let the tomatoes and lemon provide moisture and tang.

Olive Salad Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

7.5g

· 3% DV

Protein

1.7g

· 3% DV

Fat

16g

· 21% DV

Fiber

3.2g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 17% · Protein 4% · Fat 79%

Olive Salad Vitamins & Minerals

Vitamins

Vitamin E

2.2mg · 15% DV

Vitamin A

120µg · 13% DV

Vitamin C

7mg · 8% DV

Folate

18µg · 5% DV

Minerals

Sodium

900mg · 39% DV

Iron

1mg · 6% DV

Calcium

52mg · 5% DV

Magnesium

15mg · 4% DV

How Nutritious Is Olive Salad?

Nutrient density

Medium

55/ 100

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

41/ 100

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.

Olive Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Olive Salad

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

— Not suitable

Low FODMAP

— Not suitable

Olive Salad Fat Profile

SATURATED

2.2g

MONOUNSATURATED

11.2g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 13.8:1

Above the ideal 4:1 (13.8:1).

Compare Olive Salad

🥗vs🍅

Olive Salad vs Tomato162 kcal more per 100 g

→🥗vs🥗

Olive Salad vs Mixed Green Salad162 kcal more per 100 g

→🥗vs🫑

Olive Salad vs Red Pepper149 kcal more per 100 g

→🥗vs🥄

Olive Salad vs Boiled Beetroot136 kcal more per 100 g

→

Foods Similar to Olive Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Olive Salad

What is Olive Salad made of?

Olive Salad is made with pitted green and black olives, usually mixed with diced tomato, red pepper, onion, parsley, and olive oil. Lemon juice or another tangy dressing is optional; taste it before adding salt because olives are already salty.

How do you make Olive Salad?

To make Olive Salad, pit and chop the olives, dice the vegetables, and toss everything with olive oil and a little lemon juice. Let it sit briefly so the flavors mingle, then taste and adjust the seasoning before serving.

What olives are best for Olive Salad?

A mix of green and black table olives works well in Olive Salad, giving it a balance of briny and mellow flavors. Choose pitted olives for easier eating, or remove the pits yourself before mixing them with the vegetables.

How do you serve Olive Salad?

Serve Olive Salad chilled or at room temperature as a meze, side dish, or savory breakfast salad. It goes well with bread, grilled foods, and other Mediterranean-style dishes; stir it before serving so the dressing coats the ingredients.

Can you make Olive Salad ahead of time?

Yes, you can prepare Olive Salad ahead and keep it covered in the refrigerator. For a less watery texture, store the chopped tomatoes separately and mix them into the olives and dressing shortly before serving.

How long does Olive Salad last in the fridge?

Olive Salad keeps in a covered container in the refrigerator for a few days. The chopped tomato softens and releases liquid over time, so it tastes freshest soon after preparation; discard it if its smell or appearance changes noticeably.

How do you make Olive Salad less salty?

To make Olive Salad less salty, rinse the olives and drain them well before chopping. If they are especially briny, soak them briefly in fresh water, then taste the finished salad before adding any extra salt.

Is Olive Salad the same as muffuletta olive salad?

No, this Olive Salad is a fresh mixture of olives, tomato, pepper, onion, parsley, and dressing. Muffuletta olive salad is a New Orleans condiment, typically made with chopped olives, pickled vegetables, and seasonings for sandwiches.

Can you eat Olive Salad with pasta?

Yes, Olive Salad can be served with pasta, especially as a cool side or tossed through cooked pasta after it has cooled. Drain excess dressing first and add it gradually so the pasta does not become oily or watery.

Should you remove the pits from olives for Olive Salad?

Yes, remove the pits before adding olives to Olive Salad so it is easy and safe to eat. If you buy pitted olives, check them as you chop; an occasional pit fragment can remain.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026