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Yellow olive Calories
Yellow olives are a Mediterranean staple, rich in healthy fats and antioxidants.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Yellow olive (35 g) has 51 calories. That works out to 145 calories per 100 g. It contains 1.3 g of carbs, 0.4 g of protein, 5.4 g of fat and 1.2 g of fiber. Its 1.3 mg of Vitamin E covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Yellow olive Nutrition Facts
Selected: 10 piece (medium) · 35 g
51
KCAL / 35G
Carbs
1.3g
· 0% DV
Protein
0.4g
· 1% DV
Fat
5.4g
· 7% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 3% · Fat 88%
Yellow olive nutrition facts table · 10 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 51 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 545 mg | 24% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 1.2 g | 4% |
| Protein | 0.4 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 Yellow olive?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 35 g | 51 kcal |
| 1 tablespoon (chopped) | 10 g | 15 kcal |
| 5 piece (small) | 18 g | 26 kcal |
| 1 ounce (whole) | 28 g | 41 kcal |
| 3 tablespoon (chopped) | 30 g | 44 kcal |
| 1 serving (medium) | 50 g | 73 kcal |
| 20 piece (large) | 70 g | 102 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (whole) | 130 g | 189 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Yellow olive
What are yellow olives?
Yellow olives are table olives with a yellow or yellow-green appearance, not necessarily a single olive variety. Their color can reflect the cultivar, how ripe they were when picked, and how they were cured.
Are yellow olives ripe when they are picked?
Not always. Yellow olives may be harvested before full ripeness, but some varieties or curing methods also produce a yellowish color. Color alone cannot tell you exactly how ripe an olive was at harvest.
How do yellow olives taste?
Yellow olives are usually savory and mildly bitter, with a fruity olive flavor; the exact taste varies with the variety and curing. Brining can make them saltier, while curing reduces the strong bitterness of fresh olives.
How are yellow olives cured?
Yellow olives are cured to reduce their natural bitterness, commonly by soaking them in water that is changed regularly or by using a brine. The method and time vary with the olive, and the finished olives are often kept in brine.
Can you eat yellow olives straight off the tree?
No, fresh yellow olives are generally too bitter to enjoy straight from the tree. Table olives are cured first, which reduces their bitterness and makes them suitable to eat.
Do yellow olives need to be refrigerated after opening?
Yes, refrigerate opened yellow olives in a clean, sealed container and keep them covered with their brine. Discard them if you see mold or notice an unpleasant smell or unusual softening.
Can you cook with yellow olives?
Yes, yellow olives work in cooked dishes as well as cold ones. Add them to pasta, stews, sauces, or roasted vegetables; their briny taste can season a dish, so taste before adding extra salt.
Should you rinse yellow olives before eating them?
Rinsing yellow olives briefly under water can remove some brine and surface salt. Avoid soaking them for a long time, since that can dilute their flavor and change their texture.
Are yellow olives good for you?
Yellow olives provide mostly unsaturated fats and contain antioxidant compounds found naturally in olives. They are often preserved in salty brine, so the sodium can be a more practical concern than their color.
Can yellow olives be frozen?
Yes, yellow olives can be frozen, but their texture may become softer after thawing. Drain them first and freeze them in a sealed container; thaw them in the refrigerator and use them in cooked dishes if the texture has changed.
Yellow olive Vitamins & Minerals
Vitamins
Vitamin E
1.33mg · 9% DV
Vitamin A
7µg · 1% DV
B1
0.01mg · 1% DV
Biotin
0.18µg · 1% DV
Minerals
Sodium
545mg · 24% DV
Copper
0.04mg · 4% DV
Calcium
18mg · 2% DV
Iron
0.18mg · 1% DV
Potassium ⭐
15mg · 0% DV
Yellow olive Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yellow olive
To burn the 51 calories in 10 piece (medium) (35 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 Yellow olive?
Yellow olive describes olives with a yellow to yellow-green hue; the exact colour can vary with the variety and when the fruit is picked. Across Mediterranean cuisines, olives are commonly served as a table snack or alongside meals. Their firm, fleshy bite and savoury, gently fruity flavour work well on a breakfast spread, in salads and sandwiches, or as part of a mezze board.
They provide mostly fat, along with some fibre, and are relatively low in carbohydrates. Pair a few with fresh vegetables and bread for a simple snack, or add them to a salad for a briny accent.
How Nutritious Is Yellow 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 Yellow 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 Yellow olive Contain Allergens?
No known major allergens
Which Diets Is Yellow 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
Yellow olive Fat Profile
SATURATED
0.7g
MONOUNSATURATED
3.96g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.