Kalamata Olives Nutrition: Calories, Fat and Sodium per Serving

A 15 g serving of Kalamata olives, about 2–4 olives, typically has 25–45 calories, 2.5–4.5 g of fat and 190–320 mg of sodium. These ranges cover seven of the eight Kalamata olive products in the USDA’s FoodData Central database; the eighth lists 15 calories, 1.5 g of fat and 230 mg of sodium per 14 g. Brands differ, mainly because of the brine and any added oil, so the jar’s label is the best guide.

Kalamata olives nutrition by brand

USDA’s generic food tables don’t include Kalamata olives as a separate food. FoodData Central does include Kalamata olives in its Branded Foods data, which records the Nutrition Facts labels of products sold in the US. Here are eight of them, per serving as labelled:

Product (brand owner)	FDC ID	Serving	Calories	Fat	Sodium
L and S Packing Co	2063184	15 g	35	2.5 g	320 mg
Rubinelli	2012889	15 g	35	2.5 g	320 mg
Pastore’s	1859618	15 g	35	2.5 g	320 mg
Mario Sardo Sales	2062944	15 g	25	2.5 g	220 mg
Murray’s Products	2388445	15 g	45	4.5 g	190 mg
Russell McCall’s	1902247	15 g	45	4.5 g	260 mg
Food Match	2339231	15 g	45	4.5 g	190 mg
The Silver Palate	2617003	14 g	15	1.5 g	230 mg

What the numbers mean

• Calories and fat: olives are a fruit that contains oil, so most of their calories come from fat. Some products are packed with added oil, such as sunflower or canola oil; check the ingredient list.
• Sodium: table olives are cured and stored in brine, so they’re salty. 190–320 mg of sodium per 15 g is 8–14% of the 2,300 mg Daily Value used on US labels.
• Carbohydrate and protein: about 1–2 g of carbohydrate and 0 g of protein per serving on these labels.

Kalamata olives vs black olives

For comparison, USDA’s SR Legacy entry for canned ripe black olives (FDC ID 169094) lists 116 kcal, 10.9 g fat and 735 mg sodium per 100 g. On the labels above, Kalamata products range from about 107 to 300 kcal and about 1,270 to 2,130 mg sodium per 100 g, so many are saltier than canned black olives. Kalamata is a named variety, often cured in brine and wine vinegar, while “black olives” covers several varieties and preparations. See Kalamata olives vs black olives for taste and uses.

Are Kalamata olives good for you?

We stick to what the labels show. Kalamata olives provide mostly fat, little carbohydrate and a fair amount of sodium per serving. Whether they suit your diet depends on how many you eat and on your own needs, especially if you’re watching your salt. For personal advice, ask your doctor or a registered dietitian.

Ways to cut the salt

• Drain the olives well before adding them to a salad. Rinsing them under cold water removes some surface brine.
• Use fewer olives and taste before adding salt to the dish.
• Season the rest of the dish with herbs and lemon, as in our Kalamata olive tapenade recipe.

Our Kalamata olives in a 370 g glass jar carry a label showing whether the olives are whole or pitted, plus the drained weight, ingredients and storage directions. Browse the Kalamata olives collection or plan a simple Greek mezze.

Sources

• USDA FoodData Central: branded Kalamata olives entry (FDC 2063184)
• USDA FoodData Central: branded Kalamata olives entry (FDC 2012889)
• USDA FoodData Central: branded Kalamata olives entry (FDC 1859618)
• USDA FoodData Central: branded Kalamata olives entry (FDC 2062944)
• USDA FoodData Central: branded Kalamata olives entry (FDC 2388445)
• USDA FoodData Central: branded Kalamata olives entry (FDC 1902247)
• USDA FoodData Central: branded Kalamata olives entry (FDC 2339231)
• USDA FoodData Central: branded Kalamata olives entry (FDC 2617003)
• USDA FoodData Central: Olives, ripe, canned (FDC 169094)
• FDA: Daily Value on the Nutrition Facts label

Kalamata olives nutrition: frequently asked questions