How many calories does olive salad have? A complete nutrition guide

November 11, 2025 •

4 min read

Calorie counts for olive salad can vary dramatically, with store-bought mixes often containing more than double the calories per tablespoon compared to some homemade versions. Understanding how many calories does olive salad have is key to incorporating it into a balanced diet without derailing your nutritional goals.

Quick Summary

The calorie count of olive salad varies significantly depending on the ingredients, especially the type of olives, the amount of oil, and other additions like cheese. Homemade versions typically allow for greater control over the calorie content compared to pre-made mixes.

Key Points

Ingredient Variability: The calorie count in olive salad is not fixed and varies significantly based on ingredients like olive type, oil, cheese, and vegetables.
Black vs. Green Olives: Black olives generally contain more calories and fat than green olives due to being harvested at a more mature stage.
Oil Is Key: Olive oil is the most calorie-dense ingredient, and controlling its quantity is the most effective way to reduce the salad's overall calorie count.
Homemade vs. Store-Bought: Homemade versions offer greater control over portion size, ingredients, and nutritional content compared to pre-made or restaurant versions.
Beyond Calories: In addition to energy, olive salad provides healthy monounsaturated fats and antioxidants beneficial for heart health.
Healthier Hacks: You can lower calories by adding more low-cal veggies, reducing oil, rinsing brined ingredients, and limiting high-fat additions like cheese.
Balanced Approach: Integrating olive salad into a nutritious diet is about mindful portion control and ingredient customization, not total avoidance.

The Surprising Variability of Olive Salad Calories

There is no single answer to the question of how many calories are in olive salad. This is because the caloric content is highly dependent on the recipe's specific ingredients, their ratios, and the overall portion size. Traditional New Orleans-style muffuletta olive salad, for example, is rich in extra virgin olive oil, which significantly contributes to the final calorie count. In contrast, a simple homemade salad featuring chopped olives and minimal dressing will be far less energy-dense.

Factors That Influence the Calorie Count

Several components play a crucial role in determining the total calories in an olive salad:

Type of Olives: The ripeness of an olive impacts its fat and calorie content. Black olives, which are harvested later, have a higher fat content than green olives. An ounce (approx. 10 olives) of black olives may contain about 36 calories, while the same amount of green olives can be closer to 49 calories. Stuffed olives also have more calories than plain ones.
Amount and Type of Oil: Olive oil, especially extra virgin, is a staple ingredient in olive salad for both flavor and moisture. However, oil is a very calorie-dense ingredient, with a single tablespoon containing around 120 calories. A salad with a generous amount of oil will be substantially higher in calories.
Additional Ingredients: Cheeses (feta, parmesan), nuts (walnuts, pine nuts), and pickled vegetables can all contribute to the calorie total. While ingredients like cheese and nuts add healthy fats and protein, they also increase the overall caloric density.
Preparation Method: The way the salad is prepared also matters. Macerating olives and vegetables in a heavy marinade of oil will result in a different nutritional profile than simply tossing them with a light vinaigrette.

Calorie Comparison: Homemade vs. Store-Bought

To better understand the calorie variability, let's compare some commercially available olive salad mixes with a typical homemade recipe. It's important to note that serving sizes and ingredients can differ significantly.


Feature	Homemade Olive Salad (Example)	Store-Bought Olive Salad (Example: Centrella)
Serving Size	2 tablespoons (approx. 30g)	1 tablespoon (1 oz/approx. 28g)
Calories	50-70 kcal (Approximate)	60 kcal
Fat	5g (Approximate)	3.5g
Sodium	510mg (Approximate)	380mg
Control	Full control over oil, sodium, and ingredients	Limited control; relies on manufacturer's recipe
Customization	Can easily add lower-calorie vegetables or less oil	Cannot modify the pre-packaged mix

Making Your Olive Salad Healthier

It is possible to enjoy olive salad as part of a healthy diet by making conscious ingredient choices. Here are some tips to reduce the calorie and sodium content without sacrificing flavor:

Use a lighter oil: Opt for high-quality extra virgin olive oil, but use a measured amount. A small drizzle can go a long way.
Rinse the olives and capers: Olives and capers are typically preserved in brine, which is high in sodium. A quick rinse under cold water can reduce their saltiness.
Increase the vegetables: Bulk up the salad with extra low-calorie vegetables like chopped bell peppers, celery, carrots, or tomatoes. This adds fiber and nutrients while reducing the caloric density.
Reduce or omit cheese: Cheese can significantly increase the calorie and fat content. Consider using a smaller amount or choosing a low-fat variety.
Add protein: To make the salad a more filling and balanced meal, add a lean protein source like chickpeas, grilled chicken, or canned salmon.

An Example of a Lower-Calorie Olive Salad Recipe

For a delicious and nutrient-packed version, try this recipe for a Mediterranean-style olive salad:

Ingredients:

1 cup pitted Kalamata olives, halved
1 cup cherry tomatoes, halved
1 large cucumber, diced
1/4 red onion, thinly sliced
2 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon dried oregano
Salt and pepper to taste
Fresh parsley for garnish

Instructions:

In a medium bowl, combine the olives, cherry tomatoes, cucumber, and red onion.
In a separate small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper.
Pour the dressing over the vegetables and toss to coat evenly.
Garnish with fresh parsley and serve immediately. This recipe emphasizes vegetables over oil, naturally lowering the calorie density while maximizing flavor.

Olive Salad and Your Diet

Beyond just calories, olive salad offers significant nutritional benefits that align with healthy eating patterns like the Mediterranean diet. Olives are a source of monounsaturated fats (oleic acid), which are linked to a reduced risk of heart disease. They also contain antioxidants that help combat inflammation and fight free radicals in the body. Including a moderate amount of olive salad can contribute to a diet rich in healthy fats and beneficial plant compounds. The key is balance and portion control, especially for oil-heavy versions. For reliable nutritional data, always check official sources like the USDA for ingredient information and nutritional values.

Conclusion

The calories in olive salad are not a fixed number but a variable influenced by factors such as olive type, oil, and other ingredients. Homemade recipes offer the most control, allowing you to tailor the calorie content to your dietary needs. By opting for a vegetable-forward recipe and controlling your oil portion, you can create a healthy, flavorful, and satisfying dish that fits perfectly into a balanced nutritional diet. Understanding these variables is the first step toward enjoying olive salad without compromising your health goals.

Frequently Asked Questions

The calories in a tablespoon of olive salad can range widely. Some store-bought versions contain around 60-70 calories per tablespoon, while a less oily homemade version could be lower.

Yes, the type of olive plays a role. Black olives typically have more fat and therefore more calories than green olives, since they are harvested at a riper stage.

Olive salad can be part of a weight loss diet, but it requires portion control, especially with oil. Adding more vegetables and less oil helps reduce calorie density, while the healthy fats and fiber promote satiety.

To reduce calories, use less olive oil, increase the ratio of low-calorie vegetables, and use a minimal amount of high-fat ingredients like cheese.

The primary source of calories in olive salad is typically the olive oil used to create the dressing and marinade, as oil is a very calorie-dense ingredient.

Both black and green olives offer health benefits, including healthy fats and antioxidants. The "healthier" choice depends on your specific nutritional goals, as green olives have slightly fewer calories while black olives contain more fat and may have more antioxidants.

Olive salad is often high in sodium due to the olives and capers being brined. Rinsing these ingredients before adding them can help manage sodium intake, which is separate from the calorie count.