Olives, green
Category: Fruits & Fruit Juices State: Pickled, Canned Or Bottled
Nutrition Highlights
Serving Size
Calories
3.9
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 3.7 (95.0%) |
| Carbohydrate | 0.4 (10.6%) |
| Protein | 0.1 (2.8%) |
| Total | 3.9 (100%) |
Serving: 1 olive [3g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 2.0 (75.3%) |
| Fat | 0.4 (15.3%) |
| Ash | 0.1 (4.5%) |
| Carbohydrate | 0.1 (3.8%) |
| Protein | 0.03 (1.0%) |
| Total | 2.7 (100%) |
Serving: 1 olive [3g]
Benefits
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High in monounsaturated fatty acids which can help lower LDL (bad) cholesterol and reduce risk of heart disease
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Contain antioxidants such as polyphenols that may help protect cells from damage and reduce risk of chronic diseases
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Rich in vitamin E which acts as an antioxidant and protects cells from free radical damage
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Provide fiber, vitamins, minerals and phytonutrients that support overall health and digestion
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May help reduce inflammation throughout the body
Risks
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High in sodium which can increase blood pressure in some people
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May contain sulfites which some people are sensitive or allergic to
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Pickling process preserves olives but also removes some of their beneficial plant compounds and antioxidants
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Canned version has higher sodium content than fresh or jarred olives due to brine solution used in canning
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May contain BPA from lining of cans which has been linked to health issues
Additional Information
Olives, pickled, canned or bottled, green, are a popular food item that offers a range of nutritional benefits along with a few potential risks. These small fruits are packed with flavor and are commonly used in various culinary dishes, especially in Mediterranean cuisine. Let's delve into the nutritional aspects of green pickled olives.
Nutritional Benefits:
1. Healthy Fats: Olives are a rich source of monounsaturated fats, particularly oleic acid. These fats have been associated with numerous health benefits, including reduced inflammation, improved heart health, and better insulin sensitivity.
2. Antioxidants: Green olives contain a variety of antioxidants, such as vitamin E and polyphenols. These compounds help protect the body against oxidative stress and may contribute to a reduced risk of chronic diseases like heart disease and certain types of cancer.
3. Fiber: Olives are a good source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain healthy blood sugar levels. Including fiber-rich foods like olives in your diet can support digestive health and help prevent constipation.
4. Vitamin E: Green olives are a decent source of vitamin E, a fat-soluble antioxidant that plays a crucial role in protecting cells from damage caused by free radicals. Vitamin E also supports immune function and may contribute to healthy skin and hair.
5. Mineral Content: Olives are a good source of minerals like iron, copper, and calcium. Iron is essential for oxygen transport and energy production, while copper is involved in various enzymatic reactions. Calcium is crucial for maintaining strong bones and teeth.
Potential Risks:
1. Sodium Content: One potential risk associated with pickled olives is their high sodium content. The pickling process often involves the addition of salt, which can significantly increase the sodium levels. Excessive sodium intake may lead to high blood pressure in individuals who are salt-sensitive or have pre-existing hypertension.
2. Caloric Density: Olives are relatively high in calories due to their fat content. While the monounsaturated fats they contain are healthy, it's important to consume them in moderation, especially for individuals trying to manage their weight or those on a calorie-restricted diet.
3. Allergies: Some individuals may be allergic to olives or develop an allergic reaction to them. Symptoms can range from mild to severe, including itching, swelling, difficulty breathing, or anaphylaxis in rare cases. If you suspect an olive allergy, it's best to consult with a healthcare professional.
Incorporating Olives into a Healthy Diet:
To reap the nutritional benefits of green pickled olives while minimizing potential risks, it's recommended to consume them in moderation. Here are a few tips:
1. Portion control: Stick to recommended serving sizes to avoid excessive calorie intake.
2. Sodium awareness: Opt for low-sodium or reduced-salt varieties of pickled olives whenever possible. Rinse them under water before consumption to further reduce sodium levels.
3. Variety: Include olives as part of a balanced diet that incorporates a wide range of fruits, vegetables, whole grains, lean proteins, and other healthy fats.
4. Fresh alternatives: Consider incorporating fresh or naturally cured olives, which tend to have lower sodium content, into your diet.
In conclusion, green pickled olives offer several nutritional benefits, including healthy fats, antioxidants, fiber, and essential minerals. However, their high sodium content and caloric density should be taken into consideration. By consuming them in moderation and being mindful of portion sizes, olives can be a flavorful addition to a balanced and healthy diet.