Greek olives

Snack

Item Rating: 57/100

1 serving (15 grams) contains 20 calories, 0.1 grams of protein, 2.0 grams of fat, and 0.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

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		1904.8 mg	82%
Total Carbohydrates		7.9 g	2%
	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		3.2 mg	17%
Potassium		158.7 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

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 285 cal (88.2%)

Protein: 6 cal (2.0%)

Carbs: 31 cal (9.8%)

About Greek olives

Greek olives are a staple of Mediterranean cuisine, originating from Greece where olive cultivation has been a tradition for centuries. Varieties such as Kalamata, Halkidiki, and Amfissa are prized for their unique flavors and textures. Olives are rich in monounsaturated fats and are a good source of vitamin E, antioxidants, and iron. They are low in carbohydrates and offer moderate amounts of dietary fiber, making them a nutrient-dense food. Typically consumed as part of a healthy Mediterranean diet, Greek olives are often used in salads, tapenades, and as standalone snacks.

Health Benefits

• Rich in monounsaturated fats, which support heart health by improving cholesterol levels.
• Contain antioxidants, such as polyphenols, which combat oxidative stress and may reduce inflammation.
• Good source of vitamin E, a fat-soluble antioxidant that helps protect skin and supports immune function.

Dietary Considerations

Allergens: Contains None (in natural form, unless cross-contaminated during processing)

Suitable for: Mediterranean diet, vegetarian, vegan, paleo, gluten-free

Not suitable for: Low-sodium diets (if cured with salt)

Selection and Storage

Store Greek olives in their brine in a sealed container in the refrigerator to maintain flavor and freshness. Use clean utensils to avoid contamination.

Common Questions About Greek olives Nutrition

Are Greek olives high in protein or calories?

Greek olives are not a significant source of protein, offering less than 1 gram per 100 grams. They contain around 115–145 calories per 100 grams, depending on variety and preparation, making them a relatively calorie-dense snack due to their healthy fat content.

Are Greek olives suitable for a keto or low-carb diet?

Yes, Greek olives are an excellent choice for keto and low-carb diets as they are naturally low in carbohydrates, with only about 1–2 grams of net carbs per 100 grams. They are also high in healthy monounsaturated fats, which are ideal for keto-friendly eating.

What are the health benefits or concerns of eating Greek olives?

Greek olives are rich in monounsaturated fats, which support heart health and may reduce inflammation. They also contain antioxidants like vitamin E and polyphenols. However, they can be high in sodium due to curing, so individuals watching their sodium intake should consume them in moderation.

What is the recommended serving size for Greek olives?

A typical serving size of Greek olives is about 5–10 olives, or approximately 25–50 grams. This portion provides a good balance of health fats and minimal carbs without overloading on sodium or calories.

How do Greek olives compare to other types of olives?

Greek olives, such as Kalamata olives, are often larger and more robust in flavor compared to other varieties like black or green olives. They are typically cured in brine or vinegar, which enhances their depth of flavor and makes them one of the most nutrient-rich olive options.

Data Sources & Scientific References