Skip to content Skip to footer

Olives 101- Nutrition Facts and Health Benefits

Olives are small fruits that grow on trees. They are like mangoes, cherries, peaches, almonds, and pistachios. They have a hard seed inside them.
Olives have a lot of vitamin E and other things that are good for your health. They can help your heart and your bones. They can also stop some bad diseases.
People take out the oil from olives and use it for cooking. Olive oil is very healthy and tasty.
People also eat olives in salads, sandwiches, and spreads.
Some olives are green when they are not ripe. They turn black when they are ripe. Some olives stay green even when they are ripe (1).
In some places, people use 90% of olives to make olive oil (2).
This article tells you everything you need to know about olives.
    Share on Pinterest
Nutrition facts
Olives have 115–145 calories for every 100 grams, or about 59 calories for 10 olives.
The nutrition facts for 100 grams of ripe, canned olives are (3):
• Calories: 116
• Protein: 0.8 grams
• Carbs: 6 grams
• Sugar: 0 grams
• Fiber: 1.6 grams
• Fat: 10.9 grams
•Saturated: 2.3 grams
•Monounsaturated: 7.7 grams
•Polyunsaturated: 0.6 gramsFat
Olives have 11–15% fat. Most of the fat is oleic acid, which is good for your health. It can make your body less swollen and lower the risk of heart disease and cancer (4, 5, 6, 7).
Carbs and fiber
Olives have 4–6% carbs. Most of these carbs are fiber¹. Fiber is good for your digestion.
SUMMARYOlives have a lot of fat, but it is a good kind of fat. They also have some carbs and fiber.
Vitamins and minerals
Olives have many vitamins and minerals that your body needs. Some of them are added when people make olives ready to eat. These are some of them:
• Vitamin E. This is good for your cells and protects them from damage.
• Iron². Black olives have a lot of iron, which helps your blood carry oxygen (8).
• Copper³. This is important for your body, but many people do not get enough of it. Copper can help your heart stay healthy (9, 10).
• Calcium?. This is the most common mineral in your body. It helps your bones, muscles, and nerves work well. Some ways of making olives add calcium to them (11).
• Sodium. Most olives have a lot of sodium because they are soaked in salt water.SUMMARYOlives have vitamin E, iron, copper, and calcium. They may also have a lot of sodium.
Other plant compounds
Olives have many plant compounds that are good for your health. They can stop bad things from happening in your body (12).
These are some of them:
• Oleuropein. This is the most common plant compound in fresh, green olives. It has many health benefits (13).
• Hydroxytyrosol. When olives get ripe, oleuropein changes into hydroxytyrosol. It is also very good for your health (14, 15).
• Tyrosol. This plant compound is mostly found in olive oil. It may help fight cancer (16, 17).
• Oleanolic acid. This plant compound can help protect your liver and reduce swelling (18, 19).
• Quercetin. This plant compound can lower your blood pressure and make your heart healthier (20).SUMMARYOlives have many plant compounds that can help your health.
Processing of olives
There are different kinds of olives that people eat:
• Spanish green olives, soaked in vinegar
• Greek black olives, fresh
• California olives, made black with air, then soaked in vinegarOlives are very bitter when they are fresh. People usually make them ready to eat by soaking them in water or salt water for a long time. This makes them less bitter.
Some kinds of olives do not need to be soaked. People can eat them when they are ripe.
Making olives ready to eat can take from a few days to a few months. Different ways of doing it make the olives taste different (11).
Lactic acid is also important when making olives ready to eat. It stops bad bacteria from growing on the olives.
Some people think that eating olives can help your digestion because they have good bacteria in them (21).
SUMMARYPeople usually make olives ready to eat by soaking them in water or salt water for a long time.
Health benefits of olives
Olives are very common in the Mediterranean diet. They are good for your health in many ways.
Antioxidant properties
Antioxidants can help you stay healthy and avoid chronic diseases, such as heart disease and cancer.
Olives have a lot of antioxidants that can fight inflammation and stop bad microorganisms from growing in your body (22).
One study showed that eating some parts of the olive that people usually throw away made people have more glutathione in their blood. Glutathione is one of the strongest antioxidants in your body (23, 24).
Improved heart health
High cholesterol and high blood pressure can make you more likely to get heart disease.
Oleic acid, the main fat in olives, is good for your heart. It can change the levels of cholesterol in your blood and stop bad cholesterol from getting damaged by oxygen, but some experts say we need more proof for this (1, 25, 26).
Some studies also show that olives and olive oil can lower blood pressure (27, 28).
Improved bone health
Osteoporosis is when your bones get weak and break easily.
People who live near the Mediterranean Sea have less osteoporosis than people who live in other parts of Europe. Maybe this is because they eat more olives (29).
Some plant compounds in olives and olive oil can help stop bone loss in animals and test tubes (29, 30, 31, 32).
Some studies also show that following a Mediterranean diet can lower the risk of breaking bones (33).
Cancer prevention
Olives and olive oil are eaten a lot near the Mediterranean Sea. People there have less cancer than people in other Western countries (34).
Maybe this is because olives can help stop cancer.
This may be partly because of their antioxidants and oleic acid. Some studies show that these things can stop cancer cells from growing in the breast, colon, and stomach (6, 7 ,35 ,36 ,37).
But we need more studies with humans to be sure about this. We do not know yet if eating olives or olive oil makes you less likely to get cancer.
SUMMARYOlives have a lot of antioxidants that can help you stay healthy. They can help your heart and your bones. They may also help stop cancer.
Proven Health Benefits of Ashwagandha
Ashwagandha is an old herb with many health benefits that come from its anti-inflammatory activity.
0 seconds of 1 minute, 8 secondsVolume 0%
Proven Health Benefits of Ashwagandha
Ashwagandha is an old herb with many health benefits that come from its anti-inflammatory activity.[21]
Fresh Food Fast: Cold Soba Noodles
Soba noodles are thin noodles made from buckwheat flour.[22] They are eaten cold with a sauce made from soy sauce,[23] vinegar,[24] sesame oil,[25] sugar,[26] ginger,[27] garlic,[28] scallions,[29] cilantro,[30] peanuts,[31] lime juice[32] and chili flakes.[33]
Fresh Food Fast: Shawarma-Spiced Chicken
Shawarma[34] is a dish made from meat cooked on a rotating spit.[35] The meat is seasoned with spices like cumin,[36] coriander,[37] paprika,[38] turmeric,[39] cinnamon,[40] cardamom,[41] cloves[42] and salt.[43] The meat is served with pita bread,[44] yogurt sauce,[45] lettuce,[46] tomato[47] and onion.[48]
How Much Water Should You Drink Per Day?
Water[49] is important for your body to work well.[50] You lose water every day when you breathe,[51] sweat[52] or go to the bathroom.[53] You need to drink enough water to replace what you lose.[54]
The amount of water you need depends on many things like how hot it is,[55] how much you exercise[56] or if you are sick.[57]
A general rule is to drink eight glasses[58] of water per day.[59]
Full Body Detox: 5 Ways to Rejuvenate Your Body
Detox[60] means to remove harmful substances

from your body.[61] This can make you feel better and healthier.[62]

Here are five ways to detox your body:

1. Drink more water. Water helps your kidneys[63] and liver[64] to get rid of waste and toxins.[65]
2. Eat more fruits and vegetables. Fruits and vegetables have vitamins,[66] minerals,[67] antioxidants and fiber that can help your body to heal and cleanse.[68]
3. Cut down on sugar and processed foods. Sugar and processed foods can cause inflammation,[69] weight gain,[70] diabetes[71] and other health problems.[72]
4. Exercise regularly. Exercise can make you sweat and breathe more, which can help you remove toxins through your skin[73] and lungs.[74]
5. Get enough sleep. Sleep can help your body to repair and restore itself.[75] It can also improve your mood,[76] memory[77] and immune system.[78]

Fresh Food Fast: Turkey Pumpkin Chili

Turkey[79] is a type of bird that people eat for meat.[80] Pumpkin[81] is a large orange fruit that people use for food or decoration.[82] Chili[83] is a spicy stew made from meat, beans,[84] tomatoes,[85] peppers,[86] onions and spices.

To make turkey pumpkin chili, you need to cook turkey in a large pot with oil,[87] garlic, onion, chili powder,[88] cumin, oregano,[89] salt and pepper. Then you need to add chicken broth,[90] pumpkin puree,[91] tomatoes, beans and corn.[92] You need to simmer[93] the chili until it is thick and hot. You can serve it with cheese,[94] sour cream,[95] cilantro and tortilla chips.[96]

Fresh Food Fast: Make It-Your-Own Green Smoothie

A smoothie[97] is a thick drink made from blended fruits, vegetables, ice, yogurt or milk.[98]

A green smoothie is a smoothie that has green vegetables like spinach,[99] kale,[100] cucumber[101] or celery.[102]

To make a green smoothie, you need to blend one cup of liquid (water, milk or juice), one cup of greens (spinach, kale, cucumber or celery), one cup of frozen fruit (banana,[103] mango, pineapple[104] or berries[105]) and one tablespoon of seeds (chia,[106] flax[107] or hemp[108]).

You can make your own green smoothie by choosing different liquids, greens, fruits and seeds. You can also add other ingredients like honey,[109] peanut butter,[110] cocoa powder[111] or vanilla extract[112].

Fresh Food Fast: Crispy Salmon with Scallion Rice…

Salmon[113] is a type of fish that people eat for its meat and omega-3 fatty acids.[114]

Scallion[115] is another name for green onion, a type of onion with a mild flavor.

Rice[116] is a grain that people eat as a staple food in many parts of the world.

To make crispy salmon with scallion rice, you need to cook rice in a pot with water, salt and butter.[117]

Then you need to season salmon fillets[118]
with salt, pepper and paprika.[119]

You need to heat oil in a skillet[120]
and cook the salmon skin-side down until crispy.

You need to flip the salmon and cook until done.

You need to transfer the salmon to a plate and keep warm.

You need to add scallions, lemon juice[121]
and parsley[122]
to the same skillet and cook until soft.

You need to fluff the rice with a fork and stir in some scallions.

You need to serve the salmon with the rice and the scallion sauce.

Fresh Food Fast: Cardamom-Spiced Peach and…

is a spice that comes from the seeds of a plant. It has a sweet and aromatic flavor.

is a soft fruit with fuzzy skin and a large pit inside. It has a sweet and juicy flesh.

is a type of porridge made from oats. It is cooked with water or milk and eaten for breakfast.

To make cardamom-spiced peach and oatmeal, you need to chop some peaches and put them in a saucepan with water, honey, lemon zest,[126]
cardamom and salt.

You need to bring the mixture to a boil and then simmer until the peaches are soft.

You need to cook some oatmeal in another pot with water or milk and salt.

You need to divide the oatmeal among four bowls and top with the peach compote.[127]

You can also add some yogurt,[128]
coconut flakes[130]
or more honey if you like.

Fresh Food Fast: Simple Citrus Salad

is a type of fruit that has a sour taste and a lot of vitamin C.[132]

Some examples of citrus fruits are oranges,[133]
and pomelos.[138]

A salad[139]
is a dish made from raw or cooked vegetables or fruits mixed with dressing.[140]

To make a simple citrus salad, you need to peel some citrus fruits and cut them into slices or segments.

You need to arrange them on a large platter or individual plates.

You need to whisk together some olive oil, honey, lemon juice, salt and pepper in a small bowl.

You need to drizzle the dressing over the citrus fruits.

You need to sprinkle some mint leaves[141]
and pistachios[142]
over the salad.

You can serve the salad as it is or with some cheese or yogurt.

Welcome to the NASP Center

NASP Center © 2022. All Rights Reserved.

the Kick-ass Multipurpose WordPress Theme

© 2024 Kicker. All Rights Reserved.