Nutrition per 100g
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Black Olives for Gestational Diabetes
Black olives are ripe fruits harvested from olive trees and cured in brine to temper their natural bitterness. Commonly found pitted in jars or cans, they provide a rich, savoury flavour and a tender texture. While botanically a drupe or stone fruit, they are typically eaten as a savoury snack, appetiser, or meal garnish across Mediterranean and international cuisines. Black olives are distinguished by their notable fat content, predominantly monounsaturated oleic acid, alongside modest amounts of dietary fiber. They offer an accessible way to add depth, moisture, and pleasant saltiness to a variety of everyday dishes.
At a glance
Pregnancy safety
SafeBlood sugar impact
lowCarbs / 100 g
6gIs Black Olives safe with gestational diabetes?
When navigating a gestational diabetes meal plan, black olives fit neatly into everyday eating patterns. A standard 100 g portion provides 125 calories, 0.8 g of protein, 10.9 g of fat with 1.4 g of saturated fat, and 6.0 g of total carbohydrates, which includes 3.2 g of fiber and 0.2 g of sugar. Because the carbohydrate count is low and paired with monounsaturated fats, olives do not place a heavy carbohydrate demand on the body. However, their sodium content is notable at 735 mg per 100 g, so individuals monitoring their blood pressure may wish to enjoy them in mindful amounts.
How does Black Olives affect blood sugar during pregnancy?
Black olives tend to have a minimal impact on post-meal glucose levels for many people. With a published or estimated glycemic index of 15 and a low glycemic load, their modest 6.0 g of carbohydrate per 100 g digests slowly. The presence of 10.9 g of dietary fat and 3.2 g of fiber further slows gastric emptying, which may help smooth out the absorption of any accompanying meal carbohydrates. Everyone responds uniquely during pregnancy, so monitoring your own readings after meals containing olives is a practical habit to confirm how your body handles them alongside your healthcare team's advice.
What is a safe portion of Black Olives for gestational diabetes?
A sensible single serving of pitted black olives for someone following a gestational diabetes plan is approximately 30 g, which equals about six to eight medium olives. In this 30 g portion, you receive roughly 38 calories, 3.3 g of fat, and only 1.8 g of total carbohydrates, containing about 1.0 g of dietary fiber and 0.1 g of sugar. The sodium in this amount is around 221 mg, making it a savoury bite that remains within reasonable daily boundaries. Sticking to this serving size allows you to enjoy their rich taste without taking in excessive salt.
How should I combine Black Olives to manage blood sugar during pregnancy?
Because black olives are rich in lipids and low in carbohydrates, they pair naturally with lean proteins and fresh, non-starchy produce. Consider combining a 30 g portion of sliced olives with diced cucumbers, ripe tomatoes, and a small block of pasteurised feta cheese for a satisfying side salad. They also work well alongside grilled chicken breast, baked white fish, or tossed into a vegetable frittata with fresh spinach. Pairing olives with complex carbohydrates, such as a slice of whole-grain toast, may help slow the digestion of the starches, offering a satisfying and well-rounded snack during pregnancy.
Last reviewed: August 31, 2026
Important Safety Information
Every pregnancy is different, and gestational diabetes is managed differently depending on your readings, your medication and how far along you are. The ratings and portions on this page are general information — not a diagnosis, a treatment plan or a medical device — and they cannot see your results.
- Low blood sugar:
- If you take insulin or diabetes medication, eating less carbohydrate than your team planned for can push your blood sugar too low. Treat a reading below 70 mg/dL (3.9 mmol/L), or symptoms such as shaking, sweating, confusion or a racing heart, with fast-acting carbohydrate immediately and retest after 15 minutes. Never use this page as a reason to skip or shrink a meal you were told to eat.
- Carbohydrate and ketones:
- Cutting carbohydrate hard to force a number down is not safe in pregnancy — it can produce ketones. Published guidance sets a minimum of 175 g of carbohydrate per day in pregnancy. Readings that stay above target for several days need your care team, not a smaller portion.
- Medication and insulin:
- The portions here are generic and know nothing about your insulin doses, your metformin, or the steroids given to mature your baby's lungs — all of which change how a meal affects you. Never adjust a dose or a mealtime based on this page.
- Food safety in pregnancy:
- Blood sugar is not the only thing that makes a food suitable while you are pregnant. Some foods with excellent glycemic numbers still carry mercury, vitamin A, listeria or alcohol risks, and those are judged separately from the ratings shown here. Check your national pregnancy food-safety guidance before adding an unfamiliar food.
- What these ratings can and cannot tell you:
- Glycemic index values, impact ratings and maximum servings are population averages taken from published tables. Two people eating the same food can get very different readings, so your own meter is the only measurement that describes you. Nutrition figures are indicative per 100 g and vary with brand, ripeness and preparation.
Contact your care team the same day if: your readings stay above target for several days; you have a reading below 54 mg/dL (3.0 mmol/L) or needed someone else's help to treat a low; you test positive for ketones; or your baby is moving less than usual. Seek emergency care for confusion, fainting, repeated vomiting, or a low you cannot bring back up.
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Sources & Editorial Review
Content independently developed by Dalo Labs ApS, informed by the American Diabetes Association's Standards of Care in Diabetes, ACOG's gestational diabetes guidelines, and the IADPSG consensus criteria. Not endorsed by or affiliated with any referenced organization. · Last reviewed: August 2026
- American Diabetes Association — Management of Diabetes in Pregnancy: Standards of Care in Diabetes—2026
- ACOG Practice Bulletin No. 190 — Gestational Diabetes Mellitus (reaffirmed 2026)
- USDA FoodData Central — Nutritional Database
- Atkinson et al. — International Tables of Glycemic Index and Glycemic Load Values 2021 (Am J Clin Nutr)
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