Kalamata olive

Snack

Item Rating: 55/100

1 serving (15 grams) contains 37 calories, 0.3 grams of protein, 3.5 grams of fat, and 1.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		587.3
% Daily Value*
Total Fat		55.6 g	71%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		3809.5 mg	165%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	12.7 g	45%
	Sugars	0 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		158.7 mg	12%
Iron		4.8 mg	26%
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

🧈 High saturated fat

Source of Calories

Fat: 500 cal (85.8%)

Protein: 19 cal (3.3%)

Carbs: 63 cal (10.9%)

About Kalamata olive

Kalamata olives are a type of table olive originally cultivated in the Kalamata region of Greece. Known for their dark purple hue and meaty texture, they are a staple in Mediterranean cuisine. These olives are unique in flavor, offering a tangy, slightly fruity taste profile, and are typically preserved in brine or olive oil. Kalamata olives are a nutrient-dense food rich in healthy fats, primarily monounsaturated fats, which contribute to heart health. They also contain small amounts of protein, fiber, vitamin E, and antioxidants like polyphenols, which help protect against oxidative damage. Due to their sodium content from curing, moderation is advised in high-sodium diets. Overall, they provide a balanced nutritional profile that complements a variety of dishes.

Health Benefits

• Rich in monounsaturated fats, which help reduce LDL (bad cholesterol) and promote heart health.
• Good source of vitamin E, an antioxidant that supports skin health and protects cells from oxidative stress.
• Contain polyphenols, which have anti-inflammatory and antioxidant properties, potentially reducing the risk of chronic diseases.
• Provide dietary fiber that supports healthy digestion and promotes feelings of fullness.
• Low in carbohydrates, making them suitable for low-carb and ketogenic diets.

Dietary Considerations

Allergens: Contains None unless processed with allergens like nuts in mixed products

Suitable for: Mediterranean diet, ketogenic diet, vegan diet, gluten-free diet

Not suitable for: Low-sodium diet

Selection and Storage

Store unopened jars in a cool, dry place. Once opened, refrigerate the olives in their brine or transfer to a sealed container with olive oil to prevent drying.

Common Questions About Kalamata olive Nutrition

Are Kalamata olives high in protein?

Kalamata olives are not particularly high in protein. A 100-gram serving contains about 1.5 grams of protein. They are better known for their healthy fat content and rich flavor rather than being a protein source.

Can I eat Kalamata olives on a keto diet?

Yes, Kalamata olives are keto-friendly due to their high fat content and low carbohydrate count. A 100-gram serving contains about 6 grams of fat and only 1-2 grams of net carbs, making them an excellent snack for those on a ketogenic diet.

What are the health benefits of Kalamata olives?

Kalamata olives are rich in monounsaturated fats, which are beneficial for heart health. They also contain antioxidants like vitamin E and polyphenols, which can reduce inflammation and support overall health. However, they are high in sodium, so moderation is key, particularly for individuals managing high blood pressure.

How many Kalamata olives should I eat in one serving?

A standard serving size is about 5-10 Kalamata olives, which equals roughly 20-30 grams. This amount provides around 45-90 calories. Be mindful of portion sizes due to their sodium content, which can range between 100-200 mg per serving.

How do Kalamata olives compare to black olives?

Compared to black olives, Kalamata olives are slightly higher in calories and fat due to their denser texture and richer flavor. They also have a more robust, tangy taste. Black olives, by contrast, have a milder flavor and slightly less sodium, making them a less intense option in dishes.

Data Sources & Scientific References