Olives are small, savory fruits that are native to Mediterranean regions and are considered a fruit because they come from the flower of the olive tree and contain a seed, or pit. Raw olives are extremely bitter due to a compound called oleuropein and need to be cured before they can be eaten. There are hundreds of olive varieties, including manzanilla, kalamata, or castelvetrano, which may come from different olive tree varieties grown in specific regions. Olives are commonly sold packed in water, brine, or oil, and the difference between green and purple or black olives is determined by ripeness.
The nutrient content of olives can vary based on factors such as size and type, with one serving generally being 5 to 10 olives. A typical serving of 10 green olives contains 58 calories, 6 grams of fat, 1.5 grams of carbohydrates, 1.3 grams of fiber, 0.4 grams of protein, and 620 milligrams of sodium. Olives also contain iron, copper, Vitamin E, and small amounts of calcium and magnesium. Nutritionally, olives are considered more of a fat than a carbohydrate or protein, but the fats in olives are healthy monounsaturated fats.
Olives are healthy when eaten in moderation and as part of a balanced eating plan. They are considered nutrient-dense and a good source of heart-healthy monounsaturated fats. Olives are low in carbs, contain fiber, and are packed with vitamins, minerals, and antioxidants. The nutrients in olives have been associated with several health benefits, including protecting heart health, reducing inflammation, lowering cholesterol, and managing blood sugar. Olives have been shown to lower the risk of chronic diseases and provide various essential nutrients for the body.
Olive oil, which is extracted from olives, is also considered a healthy option and is widely used in the Mediterranean diet. While olives and olive oil both offer health benefits, they differ in nutritional value, with olive oil containing a higher concentration of monounsaturated fatty acids and antioxidants. Olives may be higher in sodium compared to olive oil, and individuals looking to consume healthy fats without excess salt may prefer olive oil over olives. However, olives offer fiber and other essential nutrients and can be used as a whole food in cooking.
In terms of which type of olive is healthiest, nutritionally, there isn’t a major difference between green and purple or black olives. Each type of olive may contain slightly different amounts of certain nutrients, with green and kalamata olives having higher levels of certain antioxidants compared to black olives. The processing and packing of olives are more important factors to consider, with healthier olive varieties containing whole ingredients and minimal additives. Opting for fresh or jarred olives over canned and choosing those in a brine with water or a healthier oil, such as extra virgin olive oil, can ensure a healthier option.
While olives are generally safe for most people to eat, one downside is their high sodium content, which can be a concern for individuals who need to restrict their sodium intake, such as those with high blood pressure, heart failure, or kidney disease. It is important to monitor portion sizes and daily sodium intake when consuming olives. Overall, olives can be eaten daily in moderation as part of a balanced diet, but individuals should be mindful of their sodium intake and stick to recommended serving sizes.
