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Black olives - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Fresh black olives on a wooden spoon
Fresh black olives on a wooden spoon with olive leaves

Black olives consist of 17% fat, 2% protein, 4% carbs, 7% fiber and 62% water. With 199 of calories per 100g it's 231% higher than other foods in Fruit and fruit products. In total 76.88% of the calories in Black olives come from fat, 4.02% from protein and 8.04% from carbohydrates.

  • low GI Glycemic Index: 15
  • Low carb Only 1 carbs per serving
  • low GL Glycemic Load: 0.2
  • low Fructose
  • Gluten free
  • Lactose free
  • high Iron Covers 4.79% of Iron RDA per portion
  • high Folate Covers 3.75% of Folate / Vitamin B9 RDA per portion

Can you eat Black olives for a low carb diet?

With 1g of carbs and a Glycemic Load of 0.2 in a portion of 25g, Black olives can be consumed for a ketogenic or low-carb diet. It contains low amounts of Fructose, is Gluten free and has no Lactose.

Nutrition facts

Nutrition facts
per 100g 		Black olives
avg Fruit and fruit products[1]
Calories (kcal) 199 86.1
Fat (g) 17 0.8
Protein (g) 2 0.9
Carbohydrates (g) 4 16.3
Mono- & Di-Saccharides (g) 0 16.3
Polysaccharides (g) 4 16.3
Fibers (g) 7 2.7
Sodium (mg) 3100 56.4
Water (g) 62 75.5
[1] average of Fruit and fruit products

Breakdown in percent (%) of total calories

An average portion size (25g) of Black olives contains

  • 49.75 Calories
  • 4.25g of Fat
  • 0.5g of Protein
  • and 1g of Carbs
  • 775mg of sodium - 51.67% of the RDA for sodium.
  • 5mg of Magnesium, that covers 1.56% of the recommended daily allowance (RDA) for Magnesium.
  • 0.05mg of Zinc - 0.5% of the RDA for Zinc.
  • 0.575mg of Iron - 4.79% of the RDA for Iron.
  • 10mg of Potassium - 0.25% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Black olives you get

  • 0.5 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Fruit and fruit products have on average 0.06g of proteins per 1 gram of carbs.
  • 4.25 grams of fat (total average 0.66g, other foods in Fruit and fruit products 0.05g)
  • 1.75 grams of fibers (total average 0.13g, other foods in Fruit and fruit products 0.17g)

Nutrient distribution per gram

What vitamins are in Black olives?

Vitamins
per 100g 		Black olives
avg[1]
Vitamin C (mg) 0 44.5
Vitamin E (mg) 0.9 0.6
Vitamin B1 / Thiamine (mg) 0.02 0
Vitamin B2 (mg) 0.08 0.1
Vitamin B6 (mg) 0.001 0.1
Vitamin B9 / Folate (μg) 45 15.3
Vitamin B12 (μg) 0 0
Retinol (μg) 0 4
beta-Carotene (μg) 70 593.3
[1] average of Fruit and fruit products

Rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (25g) for Black olives of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Black olives

Minerals
per 100g 		Black olives
avg[1]
Magnesium (mg) 20 17.4
Zinc (mg) 0.2 0.2
Sodium (mg) 3100 56.4
Calcium (mg) 150 22.5
Iron (mg) 2.3 0.7
Potassium (mg) 40 224.3
Phosphorus (mg) 50 25.7
[1] average of Fruit and fruit products

High in minerals?

info

Again, for every mineral contained in Black olives we looked at the portion size (25g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male

Carbohydrates

4% of Black olives are carbs, per serving (25g) that is 1g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Black olives
avg[1]
Monosaccharides (g) 0 15.9
Polysaccharides (g) 4 0.3
Total carbs (g) 4 16.3
[1] average of Fruit and fruit products

How high is the Glycemic Index and the Glycemic Load for Black olives?

The Glycemic Index of Black olives is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.2 and can be regarded as low.

Allergens in Black olives

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol

Of the 17g total fat per 100g, 2.6g are saturated fatty acids (SFA), 1.6g are monounsaturated fatty acids (MUFA) and 12.4g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0mg.

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