Kalamata Olives
The shining pearl of Greece, with a deep purple colour, almond shape and rich, fruity flavour, full of oleic acid and antioxidants such as hydroxytyrosol. Almost free of carbohydrate, the glycemic index does not apply, and they are a cornerstone of the Mediterranean diet and heart health.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Add 4 or 5 olives to your daily green salad or breakfast plate; their monounsaturated fats help slow carbohydrate digestion and support lasting fullness.
Best preparation methods
Choose olives preserved in extra virgin olive oil and vinegar rather than ones treated with caustic soda, and soak them in lukewarm water before serving to reduce the excess sodium.
Important Nutritional Note
Kalamata olives are a nutritional treasure that supports flexible blood vessels and healthy HDL cholesterol; a moderate daily amount gives energy and fullness with no burden on blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (20 g) |
|---|---|---|
| Calories | 115 kcal | 23 kcal |
| Protein | 0.8 g | 0.2 g |
| Carbohydrate | 6.3 g | 1.3 g |
| Available carbohydrate | 3.1 g | 0.6 g |
| Fat | 10.7 g | 2.1 g |
| Dietary fibre | 3.2 g | 0.6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 115 kcal per 100 g, ranking 4 of 5 in Sauces, pickles & olives (lowest first).
Related foods from the same family:
Frequently asked questions
Are Kalamata Olives good for weight loss?
It can be included in moderation: it contains 3.2 g of fibre per 100 g, which supports fullness, and a 20 g portion gives 23 kcal.
How do Kalamata Olives affect blood sugar?
Kalamata Olives contain only 3.1 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Kalamata Olives?
A typical 20 g portion of Kalamata Olives provides about 23 kcal, 0.2 g protein, 1.3 g carbohydrate, 2.1 g fat and 0.6 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.