Olives are a Mediterranean fruit often enjoyed as a salty snack and are a source of healthy unsaturated fats. People have enjoyed them since at least 410 B.C., and they continue to be popular today. Eating too many olives can be bad for you, as with everything, olives should be consumed in moderation.
Olives have excellent nutritional qualities and can be part of a healthy diet, but a balanced diet with a variety of foods is key. Olives, also known as Olea europaea, are subtropical fruits originating in the Mediterranean. They grow on olive trees and are the most cultivated fruit trees in the world.
Nutritional Value of Olives
Olives can be eaten on their own as whole fruits, but they require processing to be edible. Common processing methods include alkaline hydrolysis or slow acid and enzymatic hydrolysis. This is because fresh, raw olives are extremely bitter, and they cannot be eaten raw and unprocessed.
Processed olives can be eaten when they are green or black. Green olives are unripe, and black olives are ripe. The nutrition facts for both varieties are listed below. For 50 grams of black olives, approximately ten olives, the energy content is 58 kilocalories, with 3.83 grams of monounsaturated fats and 0.31 grams of polyunsaturated fats.
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For 50 grams of green olives, approximately 12 olives, the energy content is 72.5 kilocalories, with 5.65 grams of monounsaturated fats and 0.66 grams of polyunsaturated fats. Black olive nutrition and green olive nutrition do vary slightly, with green olives being higher in fat, including healthy monounsaturated fats, sodium, dietary fiber, and calories.
Health Benefits of Olives
Although olives contain quite a bit of sodium, there are many health benefits linked to olives and olive oil. A 2020 study determined that those consuming ½ tablespoon of olive oil per day had a 14 percent lower risk of cardiovascular disease and an 18 percent lower risk of coronary heart disease.
A 2018 review article reported that extra virgin olive oil might lessen chronic inflammation, which could make it a potential agent against cancer, hypertension, and high cholesterol. This potential benefit was seen in both animal and human studies.
Eating Olives in Moderation
Olives can be part of a healthy diet, but they should be consumed in moderation and alongside other healthy whole foods. It’s best to avoid consuming foods high in sodium often, as they can increase the risk of high blood pressure. High blood pressure is concerning, as if left untreated, it can result in artery damage and lead to further bodily harm.
Pairing high-sodium foods with low-sodium foods will make you less likely to exceed 2300 mg of sodium in one day. If you have concerns or questions about how to manage your sodium intake, contact a Registered Dietitian.
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One potential way to manage sodium intake while still enjoying olives is to balance them with other, lower-sodium foods. For instance, adding olives to a salad with plenty of vegetables can help offset the sodium content of the olives.
Olives can be added to many meals or even just eaten as part of a healthy snack. Some examples include making homemade whole wheat crust pizza and using sliced olives as a topping, making a Greek salad with olives, or adding olives to a pasta dish.
They can also be used in various recipes, such as homemade pizza or pasta dishes, to add flavor and nutrition.
Consuming olives in moderation is essential to reap their health benefits while minimizing the risks associated with excessive sodium consumption.
