Canned black olives have 116 kcal and 735 mg sodium per 100 g. Pre-pitted and convenient. The brine adds significant sodium — rinse to reduce it slightly.
How should I track Canned olives, black?
Canned olives, black is high in iron. For consistent tracking of Canned olives, black, 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.