Olive Nutrition Facts

Olives are high in antioxidants, which may help with health benefits like lowering cholesterol and blood pressure. They may also lower your cancer and bone loss risks, but further research is needed. Fresh olives are very bitter and usually need to be cured and fermented before eating. Antioxidants such as oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin are abundant in olives. Vitamin E, iron, copper, and calcium are abundant in olives. If they’re wrapped in saltwater, they could have a lot of sodium.

Olives are one of those meals that can be simple or complicated in appearance, ranging from a basic black to brilliant green and from mild to highly salty. They can be eaten straight from the bag or used in dishes. And, in many circumstances, you either adore or despise this small fruit, or you may have a favorite kind.

Olive Nutrition Facts

The only difference between green and black olives is ripeness; unripe olives are green, while fully ripe olives are black, which may surprise you. Because raw green olives are bitter by nature, they must be cured. This can be done in several ways, including oil-curing, water-curing, brining, dry-curing, or soaking in a lye solution. Most olive types come from Spain, Italy, Greece, and France, as olives are the Mediterranean in origin.

Olive Nutrition Facts

olives nutrition fact

Olives are also abundant in vitamin E, which is an antioxidant, and this antioxidant aids in preventing and eliminating the formation of free radical cells. Free radicals are damaged cells that can contribute to the growth of tumors and the development of cancer.

As you may expect, combining more muscular cells and eliminating damaged cells can reduce the risk of acquiring a degenerative disease. Olives are high in vitamins and minerals and might help to supplement one’s diet. Olives contain calcium, iron, magnesium, potassium, zinc, copper, phosphorus, atrium, and selenium, among other minerals. Olives also include a variety of vitamins, including B1–6, vitamin a, vitamin e, and vitamin k.

More than 115 of the calories in olives come from the olive oil calories they contain. Depending on the type of olive tree and the preparation method, this percentage might range from 10% to 30%, even though they contribute a significant amount of energy.

It’s worth remembering that the natural lipids in olive oil can aid with hunger management and weight loss. The majority of the olive is made of oleic acid, or omega-9 fatty acid, an essential monounsaturated fat. Monounsaturated fats can also help to increase HDL (good) cholesterol.

What are the Varieties of Olive?

Green vs. Black Olives

When it comes to packaged green and black olives, there are other distinct qualities aside from their stage of ripeness. Green olives in a bottle are frequently pitted and stuffed with various ingredients such as pimentos, almonds, anchovies, jalapenos, onions, or capers. Small (3.2 to 3.3 grams apiece), medium, large, extra-large, jumbo, colossal, and super colossal are the sizes of canned black olives (14.2 to 16.2 grams). Black olives also have a higher oil content than green olives.

Cured Olives

Curing olives can take a few days to several months, depending on the method utilized. The fermentation period for lye curing is the shortest, whereas bringing takes the longest. Green olives must be brined first in a lye solution. However, ripe black olives can be brined immediately. The olive’s flavor will grow less bitter and more complex the longer it is allowed to ferment in its brine.

Green Olive Varieties

Although there are many different types of olives, you may only find a few in your local grocery or gourmet grocer. The Manzanilla is a green olive from Spain that has been mildly lye-cured before being packed in salt and lactic acid brine. These olives are usually sold pitted and occasionally filled. The Gordal, which means “fat one,” is another Spanish olive with a plump, rounded green olive. They’re meaty and flavorful, and they’re frequently served as tapas.

The Picholine, a salt-cured green olive with a delicate, somewhat salty flavor, is a French olive you might come across. They are sometimes preservative-packed with citric acid in the United States. Cerignola is the name of a green olive grown in Cerignola, Italy. It has a considerable size, a buttery taste, and a crisp texture.

Black Olive Varieties

There are many unique cured black olives to pick from, such as Italian olives, that aren’t just boring and available in a can. One is the Liguria, black olive with a lively flavor of salt-brine cured and occasionally packaged with the stems. Palestine is a mild-flavored Italian black olive with salt-brine cured and packaged in vinegar. The Gaeta is a ripe olive that has been dry-cured and massaged with oil. It has a wrinkled look and a mild flavor. It is frequently stuffed with rosemary and other herbs. The Lugano is a favorite black Italian olive; it is usually quite salty and occasionally packed with olive leaves.

The Kalamata, a Greek black olive plucked completely mature, is perhaps a more common brine-cured olive. It has a deep purple hue and an almond form, with a rich and delicious flavor. The French Niçoise olive, a little black olive with a deep, nutty, and mellow flavor and a high pit-to-meat ratio, is also frequently found on the olive bar. It has a wrinkled appearance and is frequently filled with intact herbs and stalks.

What are the Benefits of Olive?

Olives are a staple of the Mediterranean diet. They’re associated with many health benefits, especially heart health and cancer prevention.

Antioxidant Properties

Antioxidants in your diet have lower the risk of chronic diseases like heart disease and cancer. Olives are high in antioxidants, which have a variety of health advantages ranging from lowering microbe development to fighting inflammation.

According to one study, ingesting the pulpy residue from olives improved blood levels of glutathione, one of the body’s most effective antioxidants.

Improved Heart Health

High blood cholesterol and blood pressure are both heart disease risk factors. The major fatty acid in olives, oleic acid, has been linked to better heart health. It has the potential to lower cholesterol levels while also protecting LDL (bad) cholesterol from oxidation. Olives and olive oil have also lowered blood pressure in several trials.

Improved Bone Health

Osteoporosis is defined by a reduction in bone mass and quality, and it can make you more prone to fractures. Because Mediterranean areas have lower rates of osteoporosis than the rest of Europe, olives have been suggested as a potential anti-osteoporosis food.

In animal tests, several plant components contained in olives and olive oil have been proven to help prevent bone loss. Animal research and evidence associating the Mediterranean diet to lower fracture rates seem encouraging, despite the absence of human trials.

Cancer Prevention

Olives and olive oil are famous in the Mediterranean, where cancer and other chronic diseases are less prevalent than in other Western countries. As a result, eating olives can probably help lower your cancer risk.

This could be owing to their high levels of antioxidants and oleic acid. These chemicals appear to interrupt the life cycle of cancer cells in the breast, colon, and stomach in test tubes. On the other hand, human studies are required to confirm these findings. It’s unknown whether eating olives or olive oil has any influence on cancer at this time.

How to Store Olive?

Once you’ve brought these delicious olives home, properly store them to preserve their freshness and flavor. Unopened olives can be kept for up to two years at room temperature. Olives that have been opened (including those from an olive bar) should be kept refrigerated in their liquid in a non-metal container for 1 to 2 months after they have been opened.

It’s OK to store it at room temperature, around 70 degrees Fahrenheit, but refrigerate the oil for the finest quality if your kitchen is consistently warmer than that. All olive oils, except premium extra-virgin, should be kept refrigerated for long-term preservation.

What are the Side Effects of Olive?

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

1. Allergy

While allergy to olive tree pollen is common, allergy to olives is rare. After eating olives, sensitive individuals may experience allergic reactions in the mouth or throat.

2. Heavy Metals

Heavy metals and minerals such as boron, sulfur, tin, and lithium may be found in olives. Heavy metal consumption can harm your health and raise your cancer risk. The level of heavy metals in olives, on the other hand, is usually much below the legal limit. As a result, this fruit is regarded as safe.

3. Acrylamide

Some studies have connected acrylamide to increased cancer risk. On the other hand, authorities advise consuming as little acrylamide as possible. As a result of processing, some olive varietals, particularly mature California black olives, may have significant levels of acrylamide.


Olives are a delightful and tasty addition to any dinner or appetizer. They’re low in carbohydrates but high in good fats. They’ve also been linked to health benefits, including better heart health. This stone fruit is simple to incorporate into your daily routine and is an excellent supplement to a healthy, whole-food diet. Olives are generally well-tolerated, and allergic reactions are uncommon. They may, however, contain trace levels of dangerous metals and high salt concentrations, and Acrylamide may be present in some types.