Key takeaways

  • Olives contain oleic acid, a monounsaturated fatty acid linked to reduced inflammation and heart health. They’re also rich in antioxidants like oleuropein and hydroxytyrosol.
  • Olives may support heart health by helping regulate cholesterol levels and reduce blood pressure. They may also protect against osteoporosis and cancer, though more human studies are needed.
  • Most olives are packaged in brine or saltwater, so they contain high amounts of sodium. Some varieties, especially ripe black olives, may contain acrylamide from processing.

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 also enjoyed in salads, sandwiches, and spreads.

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.

Canned olives contain 116 calories per 3.5 ounces (100 grams).

The nutrition facts for 3.5 ounces (100 grams) of ripe, canned olives are:

  • 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 grams

Fat

Olives are high in fat, nearly 70% of which is oleic acid, a type of monounsaturated fatty acid. It is the main component of olive oil.

Olive oil is linked to several health benefits, including decreased inflammation and a reduced risk of heart disease. It may even help reduce the risk of cancer.

Carbs and fiber

Olives provide around 6 grams of carbs per 100-gram serving, making them a low-carb food.

Of those 6 grams of carbs, 1.5 are from fiber.


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. Some methods of olive processing add calcium to the fruit.
  • Sodium. Most olives contain high amounts of sodium since they’re packaged in brine or saltwater.

Olives are rich in many plant compounds, particularly antioxidants, including:

  • Oleuropein. This antioxidant is abundant in fresh, unripe olives. It is linked to many health benefits.
  • Hydroxytyrosol. During olive ripening, oleuropein is broken down into hydroxytyrosol. It is also a powerful antioxidant.
  • Oleanolic acid. According to animal research, this antioxidant may help prevent liver damage and inflammation.
  • Quercetin. This nutrient may lower blood pressure and improve heart health.

The most common varieties of whole olives are:

  • Manzanilla (green) olives
  • black olives
  • Greek Kalamata olives

Because olives are very bitter, they’re not usually eaten fresh. Instead, they’re cured, typically through brining (soaking in salty water) or fermentation. This process reduces bitter compounds like oleuropein, which are most abundant in unripe olives.

The fermentation process may increase beneficial bacteria in the final product, which could support gut health.

Processing olives may take anywhere from a few days up to a few months depending on the method used. Processing methods often rely on local traditions, which affect the fruit’s taste, color, and texture.

Currently, scientists are studying whether fermented olives have probiotic effects. These effects could lead to improved digestive health.

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

Antioxidant properties

Diets high in antioxidants are linked to a lower risk of death from chronic diseases, such as heart disease and cancer.

Olives and olive oil are rich in antioxidants and have been shown to reduce markers of inflammation, such as C-reactive protein, interleukin-6, and tumor necrosis factor-alpha

Improved heart health

High blood cholesterol and blood pressure are both risk factors for heart disease.

Oleic acid, the main fatty acid in olives, is associated with improved heart health. It may regulate cholesterol levels and protect LDL (bad) cholesterol from oxidation, though some experts say more evidence is needed.

Furthermore, some studies note that olives and olive oil may reduce blood pressure.

Improved bone health

Osteoporosis is characterized by decreased bone mass and bone quality. It can increase your risk of fractures.

Some of the plant compounds found in olives and olive oil have been shown to help prevent bone loss in animal and test-tube studies.

In addition, observational studies suggest that following a Mediterranean diet may reduce the risk of bone fractures.

Cancer prevention

Olive oil consumption may help lower your risk of certain cancers. A recent analysis found that people who consumed the most olive oil had a 31% lower risk of cancer.

This may be partly due to its high antioxidant content. Research has revealed that these compounds are able to disrupt the life cycle of cancer cells.

Sodium

Olives are well tolerated by most people but may harbor high amounts of salt due to their packaging liquid. A 100-gram serving of olives contains 735 mg of sodium, which is 32% of the Daily Value.

Therefore, people who need to limit their salt intake, such as people with high blood pressure, heart failure, or chronic kidney disease, should avoid or limit their intake of olives.

Acrylamide

Acrylamide has been linked to higher cancer risk in some studies, though evidence is mixed and other studies have not found a clear association.

Some people choose to limit their acrylamide intake as much as possible.

Some olive varieties – especially ripe black olives – may contain high amounts of acrylamide as a result of processing. Olive producers are investigating ways to reduce the amount of acrylamide that forms during processing.

Olives are a savory and delicious addition to meals or appetizers.

They’re low in carbs but high in healthy fats. They’re also linked to several health benefits, including improved heart health.

This stone fruit is very easy to incorporate into your routine and makes a great addition to a healthy, whole-foods-based diet.