Black Olive Nutrition Facts | Şeyda Ertaş, RD

Black Olive

18 gr

21kcal

Carbohydrate1.09 gr %19

Protein0.15 gr %3

Fat1.96 gr %78

Black Olive Nutrition Values

Nutrients	100 gr	1 Portion (Medium)
Calories(kcal)	115	21
Carbohydrate (g)	6.04	1.09
Protein (g)	0.84	0.15
Fat (g)	10.9	1.96
Fiber (g)	1.6	0.29
Cholesterol (mg)	0	0
Sodium (mg)	735	132.3
Potassium (mg)	8	1.44
Calcium (mg)	88	15.84
Iron (mg)	6.28	1.13
Vitamin A (IU)	17	3.06
Vitamin C (mg)	0.9	0.16

Nutritional values are based on the USDA database. Natural variations may occur; this information is for informational purposes only and does not constitute medical advice.

Dietitian's Tips for Consuming Black Olive

Metabolic Effect: Black olives contain healthy fats and have antioxidant properties. They help balance blood sugar and provide a long-lasting feeling of fullness.
Consumption Recommendation: They can be consumed at breakfast or in salads. Due to their high salt content, it is recommended that especially those with blood pressure issues consume them in moderation.
Things to Consider: Excessive consumption can lead to high sodium intake, which can cause water retention and increased blood pressure. 5-6 olives are equivalent to one teaspoon of oil.
Exercise Equivalent: To burn the calories from black olives, about 15 minutes of light-paced walking is sufficient. You can easily burn calories by adding it to your daily activities.