Canned Ripe Olive Nutrition Facts by Edible Weight

Olives can add a distinctive flavor to a Mediterranean-style plate, but “olives” is a broad label for many products. A ripe canned olive, a green brined olive, and a stuffed olive are not interchangeable nutrition entries. This card uses one specific generic reference and a weighed edible portion. That makes it easier to understand the example without assigning the same values to every olive jar on the shelf. For 30 grams of canned ripe olives, the reference provides approximately 35 calories, 3.3 grams of total fat, and 221 milligrams of sodium. These figures are rounded from the USDA record. The portion refers to edible olive flesh, not the weight of a can, packing liquid, or pits. It is a comparison example rather than a recommendation that every plate needs exactly this amount. The source is USDA FoodData Central food 169094, “Olives, ripe, canned (small-extra large).” Per 100 grams, that entry lists 116 calories, 10.9 grams of total fat, and 735 milligrams of sodium. Multiplying each value by 0.3 gives the 30-gram illustration. The sodium result is rounded to the nearest whole milligram. Source: https://fdc.nal.usda.gov/food-details/169094/nutrients Weighing is helpful because an olive count does not guarantee a consistent portion. Large and small olives differ in size, and pits add weight that is not eaten. Use drained, edible olives on a tared scale for a practical measurement. If the olives are sliced or chopped, the gram amount remains useful even though the number of visible pieces has changed considerably. The product label is the better guide for a particular jar or can. Check the type of olive, the serving weight, and the sodium figure together. Stuffed olives or products packed with additional ingredients may not match this plain generic reference. Do not assume a difference in color is the only relevant detail; preparation and packing also help define which record is appropriate for the food you are serving. In a salad or grain bowl, olives are one ingredient among several. Cheese, dressing, grains, vegetables, and protein foods need their own amounts if you are calculating the whole meal. A small garnish can still be recorded accurately without turning the entire plate into a complicated exercise. Measuring once can also help you recognize the amount that fits your usual serving dish. Save the card for its focus on olive type and edible weight. It is not a ranking of foods as good or bad, and it does not promise a health outcome from adding olives to a meal. The related wellness supplement is shown separately in the catalog; it is not an olive ingredient and does not contribute to these nutrition figures. #MediterraneanDiet #Olives #NutritionFacts #PortionControl #MealPlanning