Black olives (cured) have 115 kcal and 735 mg sodium per 100 g. A fat-dominant food — the fat profile is comparable to olive oil. Track both calories and sodium.
How should I track Black Olives (cured)?
Black Olives (cured) is high in iron. For consistent tracking of Black Olives (cured), weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.