Black Olive Nutrition Facts: Calories, Macros & Health Benefits
Summary: Black Olive contains 260 calories, 7.5g protein, 16g carbs, and 18g fat per 4 tablespoons (60g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — 4 tablespoons (60g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 260 kcal | 13% |
| Protein | 7.5g | 15% |
| Carbohydrates | 16.0g | 6% |
| Total Fat | 18.0g | 23% |
| Fiber | 5.5g | 20% |
| Sugar | 1.2g | -- |
| Saturated Fat | 2.5g | 12% |
| Sodium | 520.0mg | 23% |
| Potassium | 3.0mg | 0% |
| Calcium | 45.0mg | 3% |
| Iron | 230.0mg | 1278% |
| Magnesium | 1.5mg | 0% |
| Zinc | 160.0mg | 1455% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.18mcg | 8% |
| Folate | 80.0mcg | 20% |
| Vitamin E | 1.8mg | 12% |
| Phosphorus | 8.0mg | 1% |
Is Black Olive Good for You?
Black Olive provides 260 calories per 4 tablespoons (60g) with 7.5g protein, 16g carbohydrates, and 18g fat. It is a source of saturated fat (12% dv), sodium (23% dv), iron (1278% dv).
Classic chickpea hummus blended with black olives, tahini, lemon juice, and garlic. A Mediterranean dip rich in healthy fats and plant protein.
Key Health Benefits of Black Olive
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (23% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1278% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1455% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (35% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 7.5g protein per serving to support satiety and muscle maintenance.
How to Track Black Olive Nutrition with Gram
Use Gram to log black olive and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in black olive?
Black Olive contains 260 calories per 4 tablespoons (60g).
How much protein is in black olive?
Black Olive provides 7.5g of protein per 4 tablespoons (60g).
How many carbs are in black olive?
Black Olive has 16g of carbohydrates per 4 tablespoons (60g).
Is black olive good for tracking nutrition?
Yes. Black Olive can be logged by calories, macros, and micronutrients in the Gram app.
How should I use black olive in a meal plan?
Use Black Olive as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track black olive and thousands of other foods with the Gram app.