Know what’s on your plate
Olive
Calories & nutrition facts
average
Nutrition facts
Per 100 g% DV- Calories 165 kcal —
- Protein 1.3 g 3%
- Carbohydrate 0.7 g 0%
- Fat 17 g 21%
- Saturated fat 2.3 g 11%
- Fibre 3.8 g 14%
- Sugars 0 g —
- Sodium 1130 mg 49%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3.8 µg 0%
- Vitamin C 7.1 mg 8%
- Vitamin K 20.9 µg 17%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.01 mg 1%
- Niacin (B3) 0.1 mg 1%
- Pantothenic acid (B5) 0.03 mg 1%
- Vitamin B6 0.02 mg 1%
- Vitamin B12 0.01 µg 0%
Minerals
- Calcium 76.7 mg 6%
- Iron 1.2 mg 6%
- Magnesium 14.4 mg 3%
- Phosphorus 8.5 mg 1%
- Potassium 28.8 mg 1%
- Zinc 0.22 mg 2%
- Copper 0.16 mg 18%
- Manganese 0.05 mg 2%
- Iodine 5.8 µg 4%
Similar foods
Questions about Olive
Why are most olives sold in brine rather than fresh?
Freshly picked olives are intensely bitter because they contain oleuropein. Curing in brine, water or salt removes much of that bitterness and makes them ready to eat.
Do you need to rinse olives before eating them?
You can eat them straight from the jar, but a quick rinse under cold water removes some surface brine and salt. Drain them well before adding them to a salad or cooked dish.
How should you store olives after opening the jar?
Keep them covered by their brine in a clean, sealed container in the fridge. Use a clean utensil to take them out and follow the jar’s storage guidance; discard them if they develop mould or an unpleasant smell.
Can you cook olives, or should you add them at the end?
You can cook them: add whole or halved olives to a tomato sauce, casserole or tray bake for the last 10–15 minutes so they warm through without losing their texture. For a punchier flavour in salads and cold dishes, add them just before serving.
Which dishes are olives commonly used in?
They bring a salty, savoury bite to Greek salad, tapenade, puttanesca sauce and pizza. Pair them with tomatoes, feta, capers, lemon or herbs such as oregano.
What can you use instead of olives in a recipe?
For a similar salty, briny flavour, try capers or chopped pickled cucumbers; use less at first, as both can be assertive. If the recipe needs olives mainly for texture, diced roasted red pepper is a milder alternative.
Are green olives and black olives different?
They are usually the same fruit picked at different stages of ripeness: green olives are less ripe, while olives that ripen on the tree turn darker. Some olives are darkened during processing, so colour alone does not always tell you how ripe they were.
Do olives contain much salt?
Brined olives can be salty: a 30 g portion contains 339 mg sodium. Rinsing them can remove some salt from the surface, though it will not remove all the salt absorbed during curing.
Source: ANSES–Ciqual (France) 13184 · per 100 g · carbohydrate per EU label, fibre excluded
