Olive Salad

Olive salad is a savory, briny condiment originating from the Mediterranean, particularly associated with the Muffuletta sandwich in New Orleans. It typically consists of chopped mixed olives (like green and black), capers, celery, garlic, olive oil, and a blend of herbs and spices. The result is a chunky, flavorful relish that adds a salty, tangy punch to sandwiches, meats, or cheeses.

🍽️ Nutrition at a glance

This dish is high in healthy fats from olives and olive oil, with a moderate amount of fiber and minimal protein or carbohydrates. A typical serving provides a good source of vitamin E, iron, and antioxidants, with a calorie count primarily coming from fats.

Nutrition breakdown

Calories	110 kcal
Protein	0.5 g
Carbs	3 g
Fat	11 g
Fiber	1.5 g
Sugar	0.5 g
Sodium	480 mg
Vitamin E	2 mg
Iron	1.2 mg
Copper	0.1 mg
Calcium	40 mg
Potassium	90 mg
Sodium	480 mg
Manganese	0.1 mg
Vitamin K	3 mcg

Per 1/4 cup (60 g) · estimated, varies by recipe

💡 What's interesting

Culturally, olive salad is the defining component of the iconic New Orleans Muffuletta sandwich, where it's used to marinate and flavor the meats and cheeses. Nutritionally, the olives and olive oil provide heart-healthy monounsaturated fats and polyphenols, which are associated with anti-inflammatory benefits.