Olive tapenade
Nutrition facts per 3.5 oz (100 g) and per 1 tablespoon · Vegetables and Vegetable Products
3.5 oz (100 g) of Olive tapenade provides 282 calories, 0.73 g protein, 30.1 g fat and 4.17 g carbohydrate (1.8 g fiber). Per 100 g it is high in Vitamin E (41% DV). Note the Sodium (36% DV per 3.5 oz (100 g)) and Saturated fat (24% DV per 3.5 oz (100 g)).
Protein 1%Fat 93%Carbohydrate 6%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in olive tapenade?
1 tablespoon (16 g) of Olive tapenade has 45 calories. Per 3.5 oz (100 g): 282 calories.
How much protein is in olive tapenade?
1 tablespoon (16 g) has 0.12 g of protein. Per 3.5 oz (100 g): 0.73 g.
How many carbs are in olive tapenade?
1 tablespoon (16 g) has 0.67 g of total carbohydrate, including 0.29 g of fiber, so about 0.38 g of net carbs. Per 3.5 oz (100 g): 4.2 g carbohydrate and 1.8 g fiber.
How much fat is in olive tapenade?
1 tablespoon (16 g) has 4.8 g of fat, of which 0.78 g is saturated. Per 3.5 oz (100 g): 30.1 g.
Sugar, sodium and minerals in olive tapenade
Per 1 tablespoon (16 g):
- Total sugars: 0.03 g
- Sodium: 134 mg (about 0.3 g of salt), 6% DV
- Iron: 0.5 mg, 3% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Vitamin E: 6.14 mg per 3.5 oz (100 g) — 41% of the Daily Value. Other top sources →
- Iron: 3.4 mg per 3.5 oz (100 g) — 19% of the Daily Value. Other top sources →
- Copper: 0.16 mg per 3.5 oz (100 g) — 18% of the Daily Value. Other top sources →
Before you use this number
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 1 tablespoon (16 g) | % DV per 1 tablespoon |
|---|---|---|---|
| Energy | 282 kcal | 45 kcal | |
| Protein | 0.73 g | 0.12 g | 0% |
| Total fat | 30.1 g | 4.81 g | 6% |
| Saturated fat | 4.85 g | 0.78 g | 4% |
| Monounsaturated fat | 20.9 g | 3.34 g | |
| Polyunsaturated fat | 2.6 g | 0.42 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 4.17 g | 0.67 g | 0% |
| Dietary fiber | 1.8 g | 0.29 g | 1% |
| Sugars (total) | 0.16 g | 0.03 g | |
| Water | 62.6 g | 10 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 1 tablespoon (16 g) | % DV per 1 tablespoon |
|---|---|---|---|
| Vitamin A (RAE) | 14 mcg | 2.24 mcg | 0% |
| Vitamin C | 0.4 mg | 0.06 mg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 6.14 mg | 0.98 mg | 7% |
| Vitamin K | 6.3 mcg | 1.01 mcg | 1% |
| Thiamin (B1) | 0.01 mg | 0 mg | 0% |
| Riboflavin (B2) | 0 mg | 0 mg | 0% |
| Niacin (B3) | 0.09 mg | 0.01 mg | 0% |
| Vitamin B6 | 0.01 mg | 0 mg | 0% |
| Folate | 1 mcg | 0.16 mcg | 0% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 9.5 mg | 1.52 mg | 0% |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 1 tablespoon (16 g) | % DV per 1 tablespoon |
|---|---|---|---|
| Calcium | 60 mg | 9.6 mg | 1% |
| Iron | 3.4 mg | 0.54 mg | 3% |
| Magnesium | 5 mg | 0.8 mg | 0% |
| Phosphorus | 3 mg | 0.48 mg | 0% |
| Potassium | 17 mg | 2.72 mg | 0% |
| Sodium | 835 mg | 133.6 mg | 6% |
| Zinc | 0.12 mg | 0.02 mg | 0% |
| Copper | 0.16 mg | 0.03 mg | 3% |
| Selenium | 0.7 mcg | 0.11 mcg | 0% |
Worth knowing
- Sodium is 835 mg per 3.5 oz (100 g), 36% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
- Saturated fat is 4.85 g per 3.5 oz (100 g), 24% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
More in Vegetables and Vegetable Products
- White button mushrooms
- Raw mustard spinach
- Raw new Zealand spinach
- Raw onions
- Frozen peas and onions
- Raw green peas
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, Food and Nutrient Database for Dietary Studies (FNDDS), release 2024-10-31 — foods as eaten in the national dietary survey, FDC ID 2710092. Described in USDA as Olive tapenade; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 tablespoon" = 16 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd