1 serving (15 grams) contains 35 calories, 0.2 grams of protein, 3.5 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
555.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.6 g | 71% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3333.3 mg | 144% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 0 g | ||
| protein | 3.2 g | 6% | |
| 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
Source of Calories
About Kalamata olives
Kalamata olives are a type of olive traditionally grown in the Kalamata region of Greece. They are known for their dark purple color, almond-like shape, and rich, fruity flavor. Popular in Mediterranean cuisine, Kalamata olives are often used in salads, tapenades, or as table olives. Nutritionally, they are a good source of monounsaturated fats, which are beneficial for heart health, and they also contain antioxidants such as polyphenols. Additionally, they provide vitamins E and A, iron, calcium, and trace amounts of magnesium and potassium. However, due to their curing process, they are relatively high in sodium, so portion control is essential for those monitoring their salt intake.
Health Benefits
- Support heart health due to high levels of monounsaturated fats, which may help reduce LDL cholesterol.
- Rich in antioxidants like polyphenols and vitamin E, which protect cells from oxidative damage.
- Provide iron, which is essential for oxygen transport in the blood and helps prevent anemia.
Dietary Considerations
Selection and Storage
Store Kalamata olives in their brine in an airtight container in the refrigerator. They can last for several weeks if kept properly sealed.
Common Questions About Kalamata olives Nutrition
Are Kalamata olives high in calories or fat?
Kalamata olives are relatively low in calories, with about 35 calories and 3.5 grams of fat per 5-olive serving (approximately 15 grams). Their fat content primarily consists of heart-healthy monounsaturated fats, making them a great addition to a balanced diet in moderation.
Can I eat Kalamata olives on a keto diet?
Yes, Kalamata olives are an excellent choice for a keto diet as they are low in carbs, containing only about 1 gram of net carbs per 5-olive serving. Their high fat content aligns well with the macronutrient ratio typically followed in ketogenic eating.
What are the health benefits of Kalamata olives?
Kalamata olives are rich in antioxidants, such as polyphenols and vitamin E, which can support heart health and reduce inflammation. They also contain small amounts of iron and calcium, contributing to healthy blood and bone function. However, their high sodium content should be monitored, especially for individuals with hypertension.
How many Kalamata olives should I eat per serving?
A standard serving size of Kalamata olives is about 5-7 olives, which provides around 35-50 calories. This portion size ensures a balanced intake of their beneficial fats, vitamins, and minerals without excessive sodium consumption.
How do Kalamata olives compare to green olives?
Kalamata olives are often softer and have a richer, fruitier flavor compared to the firmer and milder green olives. Nutritionally, both are similar, but Kalamata olives typically have slightly more fat and calories, while green olives may have less sodium. Both options are healthy in moderation.
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.
- Mediterranean diet and cardiovascular health: Olive consumption and benefitsAmerican Journal of Clinical NutritionPeer-reviewed research on the role of Kalamata olives in cardiovascular health as part of the Mediterranean diet.
- Dietary Guidelines for Americans, 2020-2025: Oils and fatsU.S. Department of Health and Human ServicesSection detailing recommendations for fat intake, including discussion of olive products like Kalamata olives.
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.
