Black Olive Nutrition Facts | Şeyda Ertaş, RD

Black Olive

~18.3 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

21kcal

Carbohydrate1.1 g %19

Protein0.2 g %3

Fat2 g %78

Black Olive Nutrition Values

Nutrients	100 gr	1 Portion (Medium)
Calories(kcal)	115	21
Carbohydrate (g)	6.04	1.11
Protein (g)	0.84	0.15
Fat (g)	10.9	1.99
Fiber (g)	1.6	0.29
Cholesterol (mg)	0	0
Sodium (mg)	735	134.51
Potassium (mg)	8	1.46
Calcium (mg)	88	16.1
Iron (mg)	6.28	1.15
Vitamin A (IU)	17	3.11
Vitamin C (mg)	0.9	0.16

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

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.