Vegetables / Fruits
Olive, green, in brine
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 70% |
| Calories | 132kcal / 2530kcal (5%) |
Macronutrients
Protein | 1.3 g/ 71g (1%) | ||||||
Total Fat | 12.6 g/ 42g (30%) | ||||||
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Total Carbs | 3.4 g/ 348g (0.98%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0 mg NE/ 16mg NE (0%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 52 mg/ 750mg (6%) |
Phosphorus | 13 mg/ 700mg (1%) |
Iron | 1.9 mg/ 12mg (15%) |
Sodium | 1498 mg/ 1500mg (99%) |
What is this food?
Green olives in brine (salted olives).
Why it matters to health
Green olives add healthy fats and fiber to your meals. The fiber helps you feel full and supports good digestion. They also have low carbohydrates, which can fit well with balanced meals. However, olives in brine are high in sodium (about 1498 mg per 100 g), so too much can raise your overall salt intake—especially if you also eat salty viands, instant noodles, or processed snacks. Saturated fat is present too, so keeping portions reasonable helps your overall fat balance.
Healthier tips
- Use olives as a topping or side, not the main viand—try 1–2 tablespoons (or a small handful) per meal.
- If you’re having olives with rice or bread, balance the plate with vegetables and lean protein (fish, chicken, tofu, eggs).
- For snacks, pair with plain yogurt or fresh fruit instead of more salty foods.
- Rinse olives briefly if the taste allows, to reduce some of the brine salt.
- Keep your daily pattern in mind: 3 full meals plus 1–2 snacks—so olives can be part of a meal, but not repeated in every snack.
Common Filipino dishes
Pasta with olive-based sauce, Chicken afritada with olives, Spanish-style sardines with olives, Arroz caldo with olives (optional garnish), Empanada filling with olives
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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