Olive: Nutrition Facts and Health Benefits

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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 powerful antioxidants. Studies show that they are good for the heart 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 incredibly healthy Mediterranean diet. Olives are often enjoyed in salads, sandwiches, and tapenades. The average olive weighs about 3–5 grams.
Some immature olives are green and turn black when they ripen. Others remain green even when fully ripe. In the Mediterranean region, 90% of olives are used to make olive oil. This article tells you everything you need to know about olives. Share on PinterestNutrition facts Olives contain 115–145 calories per 3.5 ounces (100 grams), or about 59 calories for 10 olives. The nutrition facts for 3.5 ounces (100 grams) of ripe, canned olives are. 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 Fat Olives contain 11–15% fat, 74% percent of which is oleic acid, a type of monounsaturated fatty acid. It is the main component of olive oil. Oleic acid is linked to several health benefits, including decreased inflammation and a reduced risk of heart disease. It may even help fight cancer 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 net digestible carb content is therefore very low. However, olives are still a relatively poor source of fiber, since 10 olives only provide about 1.5 grams. SUMMARY Olives are an unusual fruit because of their high fat content. Their most abundant fat is oleic acid, which may have several health benefits. They also contain 4–6% carbs, most of which consists of fiber. Vitamins and minerals Olives are a good source of several vitamins and minerals, some of which are added during processing. This fruit’s 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 Copper. This essential mineral is often lacking in the typical Western diet. Copper deficiency may increase your risk of heart disease Calcium. The most abundant mineral in your body, calcium is essential for bone, muscle, and nerve function Sodium. Most olives contain high amounts of sodium since they’re packaged in brine or saltwater. SUMMARY Olives are a good source of vitamin E, iron, copper, and calcium. They may also contain high amounts of sodium if packaged in saltwater.

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