Olives, ripe, canned (jumbo-super colossal)
Category: Fruits & Fruit Juices
Nutrition Highlights
Serving Size
Calories
12
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 | 9.3 (76.3%) |
| Carbohydrate | 3.4 (27.7%) |
| Protein | 0.6 (4.8%) |
| Total | 12 (100%) |
Serving: 1 super colossal [15g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 13 (84.3%) |
| Fat | 1.0 (6.9%) |
| Carbohydrate | 0.8 (5.6%) |
| Ash | 0.3 (2.2%) |
| Protein | 0.1 (1.0%) |
| Total | 15 (100%) |
Serving: 1 super colossal [15g]
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 reduce inflammation in the body
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Rich in vitamin E which acts as an antioxidant and protects cells from damage
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Provide fiber, vitamins, minerals and plant compounds that can promote digestive and bone health
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Moderate amounts of calories and sodium compared to other snack foods
Risks
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High in sodium. One ounce of canned olives contains around 200 mg of sodium which is around 9% of the recommended daily value
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May cause digestive issues. Olives are high in natural laxatives which can cause stomach upset, gas and diarrhea for some individuals
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Contains preservatives. Canned olives are preserved using sodium metabisulfite which some people may have sensitivity to
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May interact with medications. The natural laxative effect of olives could potentially interact with some medications being taken
Additional Information
Olives, ripe, canned (jumbo-super colossal), are a popular food item that offers several nutritional benefits. However, it is important to note that they also come with some risks due to their high sodium content. Let's explore both aspects in detail.
Nutritional Benefits:
1. Healthy Fats: Olives are a rich source of monounsaturated fats, specifically oleic acid. These fats are known to promote heart health by reducing LDL (bad) cholesterol levels and increasing HDL (good) cholesterol levels. Including olives in your diet can help maintain a healthy lipid profile.
2. Antioxidants: Ripe olives contain various antioxidants, such as vitamin E and polyphenols, which help protect the body against oxidative stress. These compounds have been linked to reducing inflammation and preventing chronic diseases like heart disease and certain types of cancer.
3. Vitamin and Mineral Content: Olives provide essential vitamins and minerals, albeit in small amounts. They contain vitamin A, which is beneficial for vision, and vitamin E, which supports skin health and acts as an antioxidant. Olives also contain minerals like iron, calcium, and copper, which play crucial roles in various bodily functions.
4. Fiber: Olives contain dietary fiber, which aids in digestion and promotes bowel regularity. Including fiber-rich foods like olives in your diet can help prevent constipation and maintain a healthy digestive system.
Risks:
1. High Sodium Content: One of the significant risks associated with canned olives, especially jumbo-super colossal ones, is their high sodium content. Excess sodium intake can contribute to high blood pressure, increasing the risk of heart disease and stroke. Individuals with hypertension or other sodium-sensitive conditions should be cautious when consuming canned olives and consider opting for lower sodium alternatives.
2. Caloric Density: While olives offer various health benefits, they are also relatively high in calories. Consuming large quantities of olives, particularly if you're watching your calorie intake, may lead to weight gain. It is important to be mindful of portion sizes and incorporate olives as part of a balanced diet.
3. Potential Allergies: Some individuals may have allergies or sensitivities to olives. Allergic reactions can range from mild symptoms like itching and hives to severe reactions such as difficulty breathing or anaphylaxis. If you experience any adverse reactions after consuming olives, it is essential to seek medical advice.
In conclusion, ripe, canned olives (jumbo-super colossal) provide several nutritional benefits, including healthy fats, antioxidants, vitamins, minerals, and fiber. However, they also pose risks due to their high sodium content, caloric density, and potential allergenicity. As with any food, moderation is key. It is advisable to incorporate olives into a balanced diet and consider alternative options if you have specific dietary restrictions or health conditions.