How Many Calories Are in an Olive Loaf?

November 24, 2025 •

4 min read

An average 56-gram serving of olive loaf contains approximately 120 calories, but this can vary significantly depending on the manufacturer and thickness of the slice. This processed deli meat's energy content is influenced by its specific meat composition and added binders, so checking individual product labels is essential to determine precisely how many calories are in an olive loaf.

Quick Summary

The calorie count of olive loaf is not uniform and differs by brand and portion size, typically ranging from 70 to 130 calories per serving. The nutritional profile, which is generally high in fat and sodium, is shaped by its ground meat and olive ingredients. Consumers should always consult specific product labels for accurate information.

Key Points

Variable Calories: A typical 56-gram serving of olive loaf has around 120 calories, but this can fluctuate based on the specific brand and portion size.
High in Sodium and Fat: Olive loaf is a processed meat generally high in saturated fat and contains significant amounts of sodium due to its ingredients and preservation methods.
Processed Ingredients: The loaf is made from finely ground meat (often pork and beef), pimento-stuffed olives, and various binders and preservatives like sodium nitrite.
Less Healthy Option: Compared to leaner deli meats like turkey or roast beef, olive loaf is a less healthy choice due to its higher fat and sodium content.
Moderation is Key: To enjoy olive loaf while maintaining a healthy diet, it's best to consume it in moderation, use small portions, and pair it with fresh, whole foods.
Check Labels: Always refer to the nutritional information on the product's packaging for the most accurate calorie and ingredient details.

Decoding the Nutritional Facts of Olive Loaf

Olive loaf is a processed deli meat, known for its distinctive salty, briny flavor from pimento-stuffed green olives embedded within a finely ground meat mixture. Historically popular, especially in the mid-20th century, its appeal has shifted as consumers became more health-conscious. Today, its nutritional profile is a key consideration for anyone managing their calorie or sodium intake. The exact calorie count hinges on several variables, including the meat used, the amount of fat, and the specific recipe of the manufacturer.

For example, while one brand's 56-gram serving might contain 120 calories, another's could be different. The meat base can be a blend of pork and beef, or sometimes poultry like turkey or chicken, which alters the fat and protein ratio. The additives and binders used also contribute to the final calorie density. Understanding these differences is the first step toward making informed dietary decisions about this retro deli meat.

Calorie and Macronutrient Breakdown

To truly grasp the nutritional value, it's helpful to look at a typical breakdown. Based on data for a standard 56-gram serving (roughly two ounces) of a brand like Dietz & Watson or Boar's Head, here is what you can expect:

Calories: 120 calories
Total Fat: 8-10 grams
Saturated Fat: 2.5-3.5 grams
Cholesterol: 20-35 mg
Sodium: 580-630 mg
Total Carbohydrates: 6-7 grams
Protein: 6-11 grams

It's worth noting the high fat and sodium content, which are common characteristics of many processed deli meats. The olives contribute a small amount of healthy fats and flavor but do not dramatically alter the overall high-fat profile of the meat base. The added ingredients, such as corn syrup and modified food starch, contribute to the carbohydrate content.

The Impact of Processing

The high degree of processing is a major factor in olive loaf's nutritional composition. The process involves grinding various meat cuts into a paste, blending them with spices and binders, and incorporating the olives before shaping and cooking. This emulsification creates a smooth texture but often relies on additives and preservatives like sodium nitrite.

Common Ingredients in Processed Olive Loaf

Pork, beef, or poultry
Pimento-stuffed olives
Water
Binders like modified food starch or milk powder
Dextrose or corn syrup
Salt
Spices (e.g., paprika, coriander, mace)
Preservatives like sodium nitrite

This blend of ingredients, particularly the high meat-to-additive ratio and the concentration of sodium, explains the product's calorie and sodium levels. For those looking for a lower-calorie alternative, considering other deli meats or homemade options might be beneficial.

Olive Loaf vs. Other Deli Meats: A Comparison

To put the nutrition of olive loaf into perspective, it's useful to compare it with other popular cold cuts. The table below uses a standard 56-gram serving for comparison.


Deli Meat	Approximate Calories (56g)	Approx. Sodium (mg)	Notes
Olive Loaf	~120	580-630	Contains olives, typically a blend of pork and beef.
Bologna	~160	~560	Often higher in fat than olive loaf, similar sodium.
Roast Beef (Deli)	~80	~420	Generally a leaner, less processed option.
Turkey Breast (Deli)	~60	~450	A significantly leaner and lower-calorie choice.
Mortadella	~150-170	~500	Italian version with pork, fat, and spices; can be richer.

As shown, olive loaf is comparable in calories and sodium to bologna, its nearest relative. Leaner options like roast beef or turkey offer a clear advantage for those watching their intake. The differences highlight how manufacturing and ingredients directly influence the final product's nutritional profile.

How to Enjoy Olive Loaf in Moderation

For those who enjoy the unique flavor of olive loaf, moderation is key due to its high sodium and saturated fat content. Here are some tips for incorporating it into your diet mindfully:

Portion Control: Stick to a single, thin slice per sandwich or meal to minimize calorie and sodium intake.
Pair with Healthy Ingredients: Use whole-grain bread and pair it with fresh vegetables like lettuce, tomato, or sprouts to add nutrients and fiber. Avoid excessive use of high-fat condiments like mayonnaise.
Incorporate into Recipes: Instead of stacking multiple slices, use small, diced pieces of olive loaf to add flavor to salads or pasta dishes, making it a smaller component of a larger meal.
Hydrate: Drink plenty of water to help flush out the high sodium content.

Alternatively, consider making a homemade version to control the ingredients and reduce the reliance on preservatives and excess salt. You can use leaner meats and fresh olives to create a more nutritious alternative, as described in some recipes.

Conclusion

The number of calories in an olive loaf is not a single, fixed number but varies by brand and serving size, typically falling between 70 and 130 calories for a standard serving. Its processed nature, with a blend of ground meats and added ingredients, makes it a food high in saturated fat and sodium. While it can be enjoyed occasionally, it should not be a dietary staple, especially for those monitoring their intake of calories, fat, or salt. By understanding its nutritional profile and practicing moderation, you can still savor the retro flavor without overdoing it. A healthy diet emphasizes less processed options, and exploring leaner deli alternatives or homemade recipes can be a beneficial step for long-term health.

For more detailed nutritional information on food products, you can consult databases like Nutritionix.

Frequently Asked Questions

No, olive loaf is generally not considered healthy. It is a highly processed deli meat that is high in sodium and saturated fat, which are linked to various health concerns like heart disease and cancer.

The main factors affecting the calorie count are the type of meat used (e.g., pork, beef, or poultry), the amount of fat in the meat blend, and the manufacturer's specific recipe and portion size.

No, olive loaf is a processed deli meat, while olive bread is a type of bread baked with chopped olives. The two are very different products, both in ingredients and nutritional content.

Olive loaf is high in sodium because salt is used as both a flavor enhancer and a preservative during the manufacturing process, along with other sodium-based additives like sodium nitrite.

Olive loaf is often compared to bologna, and nutritionally, they are very similar. Olive loaf is essentially bologna with olives and shares a comparable profile of high saturated fat and sodium.

Yes, a healthier, homemade version can be made using leaner cuts of meat like ground chicken or turkey and controlling the amount of salt and fat. Some recipes specifically aim for a fresher, less processed result.

Healthier alternatives include leaner deli meats like fresh-sliced roast beef or turkey breast. These options are typically lower in fat and sodium while still providing a good source of protein.