How Many Calories Are In 7 Kalamata Olives? Your Guide to This Mediterranean Snack

November 28, 2025 •

3 min read

Seven olives of one brand of kalamata olives contain 35 calories, while another brand of 7 olives contains 50 calories, illustrating the variation depending on size and preparation. Understanding the calorie count for 7 kalamata olives is helpful for anyone tracking their intake, especially those following a Mediterranean or keto diet. Beyond calories, these purple fruits offer a wealth of beneficial nutrients, including antioxidants and healthy fats.

Quick Summary

Calorie counts for kalamata olives differ by size and brand, with a serving of 7 typically falling between 35 and 50 calories. They contain heart-healthy monounsaturated fats and antioxidants but are also high in sodium due to the curing process. Rinsing can reduce the sodium content. These olives are low-carb and offer significant health benefits, including supporting heart and bone health. They make a filling and nutritious snack when consumed in moderation.

Key Points

Calories in 7 olives: Expect 35-50 calories per serving, depending on the olives' size and preparation.
Source of healthy fat: The majority of calories come from monounsaturated fats, like oleic acid, which benefits heart health.
High in antioxidants: These olives contain polyphenols that fight free radicals and reduce inflammation.
Rich in sodium: The brining process gives kalamata olives a high sodium content, which should be monitored, especially for those with hypertension.
Versatile culinary ingredient: Kalamata olives can be enjoyed as a snack, in salads, tapenades, or added to various cooked dishes.
Low in net carbs: With most carbohydrates consisting of fiber, they are a suitable snack option for low-carb and keto diets.

Calorie Breakdown for a 7-Olive Serving

While a definitive, universal number for the calories in 7 kalamata olives is impossible due to variations in size and brand, a good estimate is between 35 and 50 calories. This is because olives are high in healthy monounsaturated fats and have a moderate calorie density. A standardized serving, typically around 15 grams or 6-8 olives, is often listed at approximately 35 calories. However, larger or smaller varieties can alter this number. For instance, a small olive might be around 5 calories, while a larger one could be closer to 8 or 9.

Macronutrient Profile of Kalamata Olives

Kalamata olives are more than just a low-carb snack; they also provide a significant amount of healthy fats. Here is a typical macronutrient breakdown for a standard 7-olive serving, based on nutritional information:

Fat: Around 2-2.5 grams. The majority of this is monounsaturated fat, specifically oleic acid, which is known for its heart-healthy benefits.
Carbohydrates: Approximately 1-2 grams. Most of these carbs are fiber, meaning the net digestible carb count is very low, making them suitable for low-carb and ketogenic diets.
Protein: Minor amounts, typically less than 1 gram.
Sodium: This is a crucial factor to consider. Due to the brining process, a 7-olive serving can contain a significant amount of sodium, often between 190 and 583 mg. This is a consideration for individuals monitoring their salt intake.

Health Benefits Beyond the Calories

Consuming kalamata olives offers several health advantages, largely attributed to their fat and antioxidant content.

Heart Health: The monounsaturated fats found in kalamata olives can help reduce LDL ('bad') cholesterol and raise HDL ('good') cholesterol levels, supporting overall cardiovascular health.
Antioxidant Power: Kalamata olives are rich in powerful antioxidants, including polyphenols like oleuropein and hydroxytyrosol. These compounds fight free radicals, reduce inflammation, and can protect against chronic diseases.
Vitamin and Mineral Source: They contain beneficial vitamins and minerals such as Vitamin E, Vitamin A, iron, and copper.
Promotes Satiety: The combination of healthy fats and fiber helps you feel full and satisfied, making them an excellent snack to manage appetite.

Comparison Table: Kalamata Olives vs. Green Olives


Feature	Kalamata Olives	Green Olives (e.g., Manzanilla)
Appearance	Almond-shaped, deep purple to black.	Plump, round, bright green.
Ripeness	Picked when fully ripe on the tree.	Picked before they are fully ripe.
Flavor	Strong, fruity, and slightly tangy, often with wine notes.	Milder, firmer, and often more salty.
Texture	Meaty and less firm.	Firmer and crispier.
Calories (approx. per 10 olives)	~50–60 calories.	~40–50 calories.
Typical Curing	Brined in a solution of salt and red wine vinegar.	Brined or lye-cured.
Best For	Greek salads, tapenades, and as a snack.	Stuffing with pimentos or garlic, martinis.

How to Enjoy Kalamata Olives in a Balanced Diet

Kalamata olives are incredibly versatile. You can enjoy them straight from the jar, but their rich flavor also makes them a fantastic addition to many dishes. Their high sodium content should be considered, especially if you have high blood pressure. A simple rinse under water can help reduce some of the excess salt.

Ideas for consumption:

In Salads: The most classic use is in a traditional Greek salad with feta, cucumbers, and tomatoes.
As a Tapenade: Blend pitted olives with olive oil, garlic, capers, and a squeeze of lemon juice for a savory spread.
With Cheese Boards: Pair their intense, salty flavor with creamy cheeses and fresh fruits for a perfect appetizer.
In Cooked Dishes: Add them to pasta sauces, roasted chicken dishes, or sprinkle them on top of pizzas.

Conclusion

A serving of 7 kalamata olives is a nutritious and flavorful snack, providing approximately 35 to 50 calories, primarily from healthy monounsaturated fats. They offer notable health benefits due to their high antioxidant content and are a great component of a low-carb or Mediterranean-style diet. While their sodium content warrants moderate consumption, incorporating these delicious olives into your meals is an easy way to boost flavor and nutritional value. For a deeper understanding of the health advantages of a Mediterranean diet, consider exploring research from reputable sources like the National Institutes of Health.

Frequently Asked Questions

Yes, in moderation. As a low-calorie, low-carb snack, their healthy fat content promotes satiety, helping you feel full and potentially reducing overall calorie intake.

Yes, you can. A simple way to reduce the sodium content is by rinsing them thoroughly in water before consumption.

Kalamata olives are picked when fully ripe, giving them a rich, fruity flavor and a meaty texture, whereas green olives are harvested unripe, resulting in a firmer texture and milder, saltier taste.

No. Different curing methods are used depending on the olive variety. Kalamata olives are traditionally brined in a saltwater and red wine vinegar solution, while others may be cured differently, affecting flavor and texture.

The calorie count is comparable to other olive varieties, though specific numbers vary based on size and preparation. The main calorie difference between varieties is not significant.

A serving of 7 kalamata olives typically contains about 2 to 2.5 grams of total fat, with the majority being heart-healthy monounsaturated fat.

Kalamata olives are naturally deep purple to black because they are left on the tree until they are fully ripe, unlike green olives which are harvested earlier.