Vegetables / Fruits
Olive, ripe, in brine
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 78% |
| Calories | 158kcal / 2530kcal (6%) |
Macronutrients
Protein | 1 g/ 71g (1%) | ||||||
Total Fat | 16 g/ 42g (38%) | ||||||
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Total Carbs | 2.6 g/ 348g (0.75%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 87 mg/ 750mg (11%) |
Phosphorus | 15 mg/ 700mg (2%) |
Iron | 1.7 mg/ 12mg (14%) |
Sodium | 812 mg/ 1500mg (54%) |
What is this food?
This is ripe olives in brine (usually green or black olives preserved in salty liquid).
Why it matters to health
Olives in brine can add healthy fats and fiber to your meals. The fiber helps with fullness and regular digestion. They also have low sugar and some unsaturated fats, which are generally better for heart health than mostly saturated-fat foods.
At the same time, olives in brine are high in sodium (about 812 mg per 100 g) and have some saturated fat (2.12 g per 100 g). This matters if you’re watching blood pressure or if you tend to eat salty foods often. Since olives are calorie-dense, portion size helps you enjoy them without pushing calories too high.
At the same time, olives in brine are high in sodium (about 812 mg per 100 g) and have some saturated fat (2.12 g per 100 g). This matters if you’re watching blood pressure or if you tend to eat salty foods often. Since olives are calorie-dense, portion size helps you enjoy them without pushing calories too high.
Healthier tips
- Use olives as a topping or side, not a main—try about 1–2 tablespoons per meal, especially if you’re having other salty items.
- Balance the day: keep your 3 full meals with plenty of vegetables, rice/bread in proper portions, and a good protein source; use olives as flavor, not bulk.
- If you like them, rinse briefly under water to reduce some sodium, then pat dry.
- Pair with fiber-rich foods (salads, vegetables, whole grains) to support fullness.
- Spread salty foods across the day—avoid having olives plus other very salty snacks at the same time.
Common Filipino dishes
Pizza, pasta with olive topping, ensaladang olibo, chicken relleno with olives, arroz caldo 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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