1 serving (15 grams) contains 20 calories, 0.1 grams of protein, 2.0 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1825.4 mg | 79% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 0 g | ||
| protein | 1.6 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 158.7 mg | 12% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 79.4 mg | 1% | |
* 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
Source of Calories
About Dark olives
Dark olives, including varieties such as Kalamata and Gaeta, are small, oval fruits derived primarily from olive trees native to the Mediterranean region. Widely used in Mediterranean, Middle Eastern, and European cuisines, they are typically cured to mitigate their natural bitterness, resulting in a rich, salty, and tangy flavor profile. Nutritionally, dark olives are high in monounsaturated fats, providing heart-healthy benefits. They are also a source of vitamin E, iron, copper, and dietary fiber, making them a nutrient-dense food choice. However, their sodium content can be high due to curing processes, so moderation is important in salt-sensitive diets.
Health Benefits
- Heart health: Rich in monounsaturated fats, which help reduce LDL cholesterol and support cardiovascular health.
- Antioxidant properties: Contains vitamin E, an antioxidant that protects cells from oxidative stress.
- Iron content: Contributes to healthy red blood cell production and improved oxygen transport throughout the body.
Dietary Considerations
Selection and Storage
Store dark olives in a sealed container in the refrigerator and keep them submerged in brine or olive oil to maintain freshness for up to two weeks.
Common Questions About Dark olives Nutrition
Are dark olives high in protein and calories?
Dark olives are not particularly high in protein, containing about 0.8 grams of protein per 100 grams. They are relatively low in calories, with approximately 115-120 calories per 100 grams, depending on the variety and preparation.
Can I eat dark olives on a keto diet?
Yes, dark olives are keto-friendly as they are low in net carbs, typically containing only 1-3 grams of carbs per 100 grams. Their high healthy fat content, mainly monounsaturated fats, makes them an excellent choice for a ketogenic diet.
What are the health benefits and concerns of eating dark olives?
Dark olives are rich in heart-healthy monounsaturated fats and antioxidants like vitamin E, which may support cardiovascular health and reduce inflammation. However, they are also high in sodium due to curing processes, with some varieties containing over 700 mg of sodium per 100 grams, so consuming them in moderation is recommended.
What is the recommended portion size for dark olives?
A typical serving size of dark olives is about 5-10 olives or roughly 15-20 grams. This portion provides a balanced amount of healthy fats while keeping sodium intake under control, especially when eaten as part of a meal or snack.
How do dark olives compare to green olives in taste and nutrition?
Dark olives tend to have a richer, milder, and less tangy flavor compared to green olives, which are often firmer and more bitter. Nutritionally, both are comparable, though dark olives may have slightly more monounsaturated fats and antioxidants, while green olives often contain less sodium depending on how they’re cured.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
