Know what’s on your plate
Black olives
Calories & nutrition facts
average food
Nutrition facts
Per 100 g% DV- Calories 182 kcal —
- Protein 1.4 g 3%
- Carbohydrate 0.3 g 0%
- Fat 18 g 23%
- Saturated fat 2.2 g 11%
- Fibre 6.5 g 23%
- Sugars 0 g —
- Sodium 835 mg 36%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 21.1 µg 2%
- Vitamin C 0.27 mg 0%
- Vitamin D 0 µg 0%
- Vitamin K 1.4 µg 1%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.01 mg 1%
- Niacin (B3) 0.06 mg 0%
- Pantothenic acid (B5) 0.04 mg 1%
- Vitamin B6 0.03 mg 2%
- Folate (B9) 2.7 µg 1%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 81.5 mg 6%
- Iron 8.2 mg 45%
- Magnesium 16.6 mg 4%
- Phosphorus 10.4 mg 1%
- Potassium 33.6 mg 1%
- Zinc 0.16 mg 1%
- Copper 0.18 mg 20%
- Manganese 0.08 mg 3%
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Questions about Black olives
Are black olives naturally black?
Some ripen from green to dark purple or black on the tree, while many common tinned black olives are picked green and darkened during processing. The colour alone does not tell you how they were cured.
Do you need to rinse black olives before eating them?
They are ready to eat, but rinsing briefly under cold water can remove some brine and soften the salty taste. Pat them dry before adding them to a salad or frying them with other ingredients.
How do you remove the stones from black olives?
Press each olive with the flat side of a knife until it cracks, then lift out the stone. For a neat finish, use an olive pitter; chopped or crushed olives work especially well in tapenade and dressings.
How should you store an opened jar of black olives?
Keep the olives covered by their brine in a clean, airtight container in the fridge. Use a clean spoon to take them out, and follow the jar’s storage instructions once opened.
What goes well with black olives?
Their savoury, briny flavour works with tomatoes, feta, capers, garlic and lemon. Add them to Greek salad, pasta puttanesca or pizza, or blend them with capers and olive oil for tapenade.
Can you cook black olives?
Yes. Add them near the end of cooking to pasta sauces, stews or tray-baked vegetables so they warm through without losing their shape. For a quick pasta puttanesca, stir sliced olives into a tomato, garlic and caper sauce for the last few minutes.
Are black olives high in salt?
Brined black olives can be salty; a portion of 30 g provides 251 mg of sodium. Rinse them before serving if you want to reduce the salty taste.
Are black olives a source of fibre?
Yes. A 30 g portion provides 1.9 g of fibre, making them a source of fibre.
Source: ANSES–Ciqual (France) 13186 · per 100 g · carbohydrate per EU label, fibre excluded
