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Olive spread Calories
Savory olive spread, high in healthy fats and low in carbs
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Olive spread (15 g) has 75 calories. That works out to 500 calories per 100 g. It contains 1.8 g of carbs, 1.5 g of protein, 6.6 g of fat and 0.6 g of fiber. Its 6.8 µg of Vitamin K covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Olive spread Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
75
KCAL / 15G
Carbs
1.8g
· 1% DV
Protein
1.5g
· 3% DV
Fat
6.6g
· 8% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 8% · Fat 82%
Olive spread nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 75 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 1.5 g | 3% |
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 Tablespoon of Olive spread?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 75 kcal |
| 1 teaspoon (small) | 5 g | 25 kcal |
| 1 piece (thin) | 20 g | 100 kcal |
| 1 serving (small) | 25 g | 125 kcal |
| 2 tablespoon (double) | 30 g | 150 kcal |
| 1 piece (thick) | 35 g | 175 kcal |
| 1 serving (medium) | 40 g | 200 kcal |
| 1 serving (large) | 60 g | 300 kcal |
| 100 g | 100 g | 500 kcal |
Calculated from 500 calories per 100 g.
Frequently Asked Questions About Olive spread
What is olive spread made of?
Olive spread is made mainly from chopped or blended olives, often combined with olive oil and seasonings. Depending on the recipe, it may also contain garlic, lemon, herbs, capers, or nuts, so the flavor and texture vary.
How do you make olive spread?
To make olive spread, blend pitted olives with a little olive oil and your chosen seasonings, pulsing until the mixture reaches the texture you like. Garlic, herbs, or lemon juice add flavor; taste before adding salt because olives can already be salty.
What do you eat olive spread with?
Olive spread is commonly served with bread, toast, crackers, or raw vegetables. It also works as a sandwich filling or alongside grilled vegetables, fish, and cheese; use a small amount first because its savory flavor can be intense.
How long does homemade olive spread last in the fridge?
Homemade olive spread generally keeps for about 5–7 days in a covered container in the refrigerator. Use a clean utensil each time and discard it if its smell, color, or texture changes. For a store-bought spread, follow the package directions.
Can you freeze olive spread?
Yes, you can freeze olive spread, though its texture may become less smooth as the oil and olive pieces separate during thawing. Freeze it in small airtight portions, thaw it in the refrigerator, and stir well before serving.
What is the difference between olive spread and tapenade?
Tapenade is a specific style of olive spread associated with Provence, traditionally made with olives and capers and sometimes anchovies. Olive spread is a broader term for spreads made with olives and a range of other ingredients.
Can you use olive spread in pasta?
Yes, olive spread can season pasta. Stir a spoonful into warm cooked pasta with a little pasta water to help coat it, then taste before adding salt. It also pairs well with tomatoes or roasted vegetables.
Is olive spread made with green or black olives?
Olive spread can be made with either green or black olives, and some recipes combine them. Green olives tend to give a sharper, firmer-tasting spread, while black olives usually produce a milder, softer flavor.
How do you make olive spread less salty?
To make olive spread less salty, blend in more unsalted ingredients such as olive oil, roasted vegetables, or unsalted nuts. If you are making it from scratch, rinse the olives briefly and avoid adding extra salt until you have tasted the finished mixture.
Is olive spread good for you?
Olive spread can provide unsaturated fats from olives and olive oil, but it may also be high in sodium. Use a modest amount if you are watching your salt intake, and check the ingredients when buying it because recipes differ.
Olive spread Vitamins & Minerals
Vitamins
Vitamin K
6.75µg · 6% DV
Vitamin E
0.53mg · 4% DV
B2
0mg · 0% DV
Vitamin A
3µg · 0% DV
Minerals
Sodium
180mg · 8% DV
Iron
0.36mg · 2% DV
Copper
0.01mg · 1% DV
Calcium
7.8mg · 1% DV
Potassium ⭐
21mg · 1% DV
Olive spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive spread
To burn the 75 calories in 1 tablespoon (medium) (15 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 spread?
Olive spread is a savoury mixture of pitted olives, chopped or crushed and blended with oil and seasonings; recipes may also include herbs or other ingredients. This Mediterranean-style spread is served on bread or toast, spooned into sandwiches, or offered as part of a mezze or antipasti platter. Its flavour is briny, fruity and intensely savoury, while the texture can range from finely blended to pleasantly chunky.
It is rich in fat and relatively low in carbohydrate; per 100 g, it contains 44 g of fat. A little goes a long way, so spread it thinly on toast or pair it with fresh vegetables for a lighter snack. It also works well alongside mild cheeses or in a sandwich with salad leaves.
How Nutritious Is Olive spread?
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 spread Processed?
NOVA 3
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 spread Contain Allergens?
No known major allergens
Which Diets Is Olive spread 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
Olive spread Fat Profile
SATURATED
0.53g
MONOUNSATURATED
2.7g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.