Black olive tapenade

Appetizer

Item Rating: 58/100

1 serving (30 grams) contains 45 calories, 0.5 grams of protein, 4.0 grams of fat, and 1.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		360
% Daily Value*
Total Fat		32.0 g	41%
	Saturated Fat	4.0 g	20%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1600.0 mg	69%
Total Carbohydrates		8.0 g	2%
	Dietary Fiber	4.0 g	14%
	Sugars	0 g
protein		4.0 g	8%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		4.0 mg	22%
Potassium		160.0 mg	3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 288 cal (85.7%)

Protein: 16 cal (4.8%)

Carbs: 32 cal (9.5%)

About Black olive tapenade

Black olive tapenade is a savory paste made from blended or finely chopped black olives, capers, anchovies, garlic, olive oil, and sometimes lemon juice or herbs. Originating from the Provence region of France, this Mediterranean dish is flavorful and versatile, used as a spread, dip, or condiment. Nutritionally, tapenade is calorie-dense due to olive oil and olives, providing healthy monounsaturated fats and a small amount of protein. It is also a source of sodium, due to the added capers and anchovies, and offers some vitamins and minerals, including vitamin E, iron, and calcium.

Health Benefits

• Rich in monounsaturated fats from olives and olive oil, which support heart health by improving cholesterol levels.
• Contains vitamin E, an antioxidant that helps to protect cells from oxidative damage.
• Provides small amounts of iron, which is essential for oxygen transport in the blood and metabolic energy production.

Dietary Considerations

Allergens: Contains fish, garlic (in some individuals)

Suitable for: Mediterranean diet, low-carb diets (in moderation)

Not suitable for: Vegan diet (if anchovies are included), low-sodium diet

Selection and Storage

Store black olive tapenade in an airtight container in the refrigerator for up to a week. For longer storage, freezing in small portions is recommended.

Common Questions About Black olive tapenade Nutrition

What is the nutritional content of black olive tapenade?

Black olive tapenade is relatively low in protein, providing about 0.5-1 gram of protein per tablespoon (15g). It contains approximately 40-50 calories per serving, with most calories coming from healthy fats due to the olives and olive oil. It is also a source of vitamin E, small amounts of iron, and monounsaturated fats.

Can I eat black olive tapenade on a keto or low-carb diet?

Yes, black olive tapenade is keto-friendly and works well with a low-carb diet. It typically contains 1-2 grams of net carbs per tablespoon, making it an excellent condiment to add flavor to your meals without increasing carb intake.

Is black olive tapenade healthy to include in my diet?

Black olive tapenade can be a healthy addition in moderation. It provides heart-healthy monounsaturated fats, antioxidants such as vitamin E, and may support cardiovascular health. However, it can be high in sodium (upwards of 150-200mg per tablespoon), so those monitoring their sodium intake should consume it in small amounts.

How much black olive tapenade should I use per serving?

A standard serving size of black olive tapenade is 1-2 tablespoons. This is enough to add flavor without overloading on calories or sodium. Pair it with vegetables, crackers, or as a spread to enhance your meals without exceeding daily nutrient recommendations.

How does black olive tapenade compare to pesto or hummus?

Black olive tapenade has a bold, briny flavor and is lower in protein compared to hummus, which contains more protein from chickpeas. It is higher in fats, similar to pesto, but tapenade is usually lower in calories and avoids added cheese. Both tapenade and pesto are keto-friendly, while hummus contains more carbs.

Data Sources & Scientific References