Olives 101: Nutrition Facts and Health Benefits

Olives are small fruits that grow on olive trees ( Olea europaea ). They belong to a group of fruit called drupes, or stone fruits, and are related to mangoes, cherries, peaches, almonds, and pistachios.

Olives are very high in vitamin E and other brawny antioxidants. Studies show that they are dear for the affection and may protect against osteoporosis and cancer. The healthy fats in olives are extracted to produce olive oil, one of the key components of the fabulously goodly Mediterranean diet. Olives are much enjoyed in salads, sandwiches, and tapenades. The modal olive weighs about 3–5 grams ( 1 ). Some immature olives are k and turn black when they ripen. Others remain park even when in full ripe. In the Mediterranean region, 90 % of olives are used to make olive oil ( 2 ). This article tells you everything you need to know about olives . partake on Pinterest

Nutrition facts

Olives contain 115–145 calories per 3.5 ounces ( 100 grams ), or about 59 calories for 10 olives. The nutriment facts for 3.5 ounces ( 100 grams ) of ripe, canned olives are ( 3 ) :

  • Calories: 115
  • Water: 80%
  • Protein: 0.8 grams
  • Carbs: 6.3 grams
  • Sugar: 0 grams
  • Fiber: 3.2 grams
  • Fat: 10.7 grams
    • Saturated: 1.42 grams
    • Monounsaturated: 7.89 grams
    • Polyunsaturated: 0.91 grams


Olives contain 11–15 % adipose tissue, 74 % percentage of which is oleic acid, a type of monounsaturated fatty acid. It is the independent component of olive anoint. Oleic acidic is linked to respective health benefits, including decreased ignition and a reduce risk of center disease. It may even help fight cancer ( 4, 5, 6, 7 ) .

Carbs and fiber

Carbs comprise 4–6 % of olives, making them a low-carb fruit. Most of these carbs are fiber. In fact, fiber makes up 52–86 % of the total carb content. The internet digestible carb content is therefore identical depleted. however, olives are calm a relatively poor informant of fiber, since 10 olives entirely provide about 1.5 grams .

SUMMARY Olives are an unusual fruit because of their senior high school fat contentedness. Their most abundant adipose tissue is oleic acerb, which may have respective health benefits. They besides contain 4–6 % carbs, most of which consists of roughage .

Vitamins and minerals

Olives are a well source of several vitamins and minerals, some of which are added during process. This fruit ’ mho beneficial compounds include :

  • Vitamin E. High-fat plant foods usually contain high amounts of this powerful antioxidant.
  • Iron. Black olives are a good source of iron, which is important for your red blood cells to transport oxygen (8).
  • Copper. This essential mineral is often lacking in the typical Western diet. Copper deficiency may increase your risk of heart disease (9, 10).
  • Calcium. The most abundant mineral in your body, calcium is essential for bone, muscle, and nerve function (11).
  • Sodium. Most olives contain high amounts of sodium since they’re packaged in brine or saltwater.

SUMMARY Olives are a effective source of vitamin E, cast-iron, copper, and calcium. They may besides contain high amounts of sodium if packaged in seawater .

Other plant compounds

Olives are ample in many establish compounds, peculiarly antioxidants, including ( 12 ) :

  • Oleuropein. This is the most abundant antioxidant in fresh, unripe olives. It is linked to many health benefits (13).
  • Hydroxytyrosol. During olive ripening, oleuropein is broken down into hydroxytyrosol. It is also a powerful antioxidant (14, 15).
  • Tyrosol. Most prevalent in olive oil, this antioxidant is not as potent as hydroxytyrosol. However, it may help prevent heart disease (16, 17).
  • Oleanolic acid. This antioxidant may help prevent liver damage, regulate blood fats, and reduce inflammation (18, 19).
  • Quercetin. This nutrient may lower blood pressure and improve heart health.

SUMMARY Olives are particularly rich in antioxidants, including oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin .

Processing of olives

The most coarse varieties of solid olives are :

  • Spanish green olives, pickled
  • Greek black olives, raw
  • California olives, ripened with oxidation, then pickled

Because olives are very bitter, they ’ re not normally eaten fresh. alternatively, they ’ re cured and fermented. This process removes bitter compounds like oleuropein, which are most abundant in green olives. The lowest levels of bitter compounds are found in ripe, black olives ( 13, 20 ). however, there are some varieties that don ’ t need processing and can be consumed when in full ripe. Processing olives may take anywhere from a few days up to a few months depending on the method used. Processing methods frequently rely on local anesthetic traditions, which affect the fruit ’ mho taste, color, and texture ( 13 ). lactic acid is besides important during agitation. It acts as a natural preservative that protects the olives from harmful bacteria. presently, scientists are studying whether fermented olives have probiotic effects. This could lead to improved digestive health ( 21, 22 ) .

SUMMARY fresh olives are identical bitter and normally need to be cured and fermented before corrode .

Potential downsides

Olives are well tolerated by most people but may harbor senior high school amounts of salt due to their box liquid .


While allergy to olive tree pollen is coarse, allergy to olives is rare. After eating olives, medium individuals may experience allergic reactions in the sass or throat ( 39 ) .

Heavy metals

Olives may contain heavy metals and minerals like boron, sulphur, canister, and lithium. Consuming a high quantity of heavy metals may harm your health and increase your gamble of cancer. however, the measure of these metals in olives is broadly well below the legal restrict. therefore, this fruit is considered dependable ( 40, 41 ) .


Acrylamide is linked to an increased risk of cancer in some studies, although other scientists question the connection ( 42, 43 ). however, authorities recommend limiting your acrylamide inhalation a much as possible ( 44 ). Some olive varieties — specially ripe, California black olives — may contain high amounts of acrylamide as a resultant role of work ( 45, 46, 47 ) .

SUMMARY Olives are normally well tolerated, and allergy is rare. however, they may contain humble amounts of big metals and high concentrations of salt. Some varieties may besides contain acrylamide .

The bottom line

Olives are a mouth-watering and delightful addition to meals or appetizers. They ’ re low in carbs but high in healthy fats. They ’ re besides linked to respective health benefits, including better heart health. This stone fruit is very easy to incorporate into your act and makes a big addition to a goodly, whole-foods-based diet .

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