Olives, ripe, canned (small-extra large)
Category: Fruits & Fruit Juices
Nutrition Highlights
Serving Size
Calories
9.7
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 | 8.2 (84.6%) |
| Carbohydrate | 2.0 (20.8%) |
| Protein | 0.3 (2.9%) |
| Total | 9.7 (100%) |
Serving: 1 tbsp [8g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 6.7 (80.0%) |
| Fat | 0.9 (10.9%) |
| Carbohydrate | 0.5 (6.0%) |
| Ash | 0.2 (2.2%) |
| Protein | 0.07 (0.8%) |
| Total | 8.4 (100%) |
Serving: 1 tbsp [8g]
Benefits
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High in monounsaturated fatty acids which are heart healthy fats and may help lower LDL cholesterol levels
-
Contain antioxidants such as oleuropein and hydroxytyrosol which have anti-inflammatory properties
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Rich source of vitamin E which acts as an antioxidant and protects cells from damage
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Provide fiber, vitamins, minerals and plant compounds that support digestive and immune health
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Moderate amounts of potassium helps regulate heart rate and blood pressure
Risks
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High in sodium which can raise blood pressure in some individuals
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Contains polyphenols which may have antioxidant properties but research is still limited
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May cause digestive issues like diarrhea in some people if consumed in large amounts
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Contains fat which contributes to calories but it is mainly monounsaturated fat which has potential heart health benefits
-
May trigger allergic reactions in individuals with olive-related food allergies
Additional Information
Olives, ripe, canned (small-extra large) are a popular and versatile food item that offers several nutritional benefits. However, it is important to note that the nutritional composition may vary depending on the size and processing method of the olives. Here are the primary attributes of ripe, canned olives along with some secondary attributes that provide specific details about the product.
Nutritional Benefits:
1. Healthy Fats: Olives are a rich source of monounsaturated fats, particularly oleic acid. These healthy fats have been associated with numerous health benefits, including improved heart health and reduced inflammation.
2. Antioxidants: Olives contain various antioxidants, such as vitamin E and polyphenols, which help protect the body against oxidative stress. These compounds have been linked to a lower risk of chronic diseases, including heart disease and certain types of cancer.
3. Fiber: Olives are a good source of dietary fiber, which aids in digestion and promotes satiety. Consuming an adequate amount of fiber can contribute to a healthy digestive system and may help regulate blood sugar levels.
4. Micronutrients: Olives provide small amounts of essential minerals like iron, copper, and calcium. These minerals play crucial roles in maintaining proper bodily functions, such as oxygen transport, energy production, and bone health.
Secondary Attributes:
1. Sodium Content: Canned olives, especially those processed with brine or saltwater, can be high in sodium. Excessive sodium intake may contribute to high blood pressure and increase the risk of cardiovascular diseases. Therefore, individuals who are watching their sodium intake should consume canned olives in moderation or opt for low-sodium varieties.
2. Caloric Density: While olives offer numerous health benefits, they are also relatively high in calories. This can be a concern for individuals trying to lose or maintain weight. It is important to consume olives in moderation and be mindful of portion sizes to avoid excessive calorie intake.
3. Processing Methods: The processing methods used in canning olives can affect their nutritional value. Some processing methods involve the addition of preservatives or chemicals, which may impact the overall nutritional profile. It is advisable to choose canned olives that have undergone minimal processing and contain fewer additives.
4. Size Variations: The size of the olives can also influence their nutritional composition. Generally, larger olives may contain slightly more calories and fat compared to smaller ones. However, the overall nutritional differences between olive sizes are minimal.
In conclusion, ripe, canned olives (small-extra large) offer several nutritional benefits, including healthy fats, antioxidants, fiber, and essential minerals. However, it is essential to be mindful of the sodium content, caloric density, processing methods, and portion sizes when consuming canned olives. Incorporating olives as part of a balanced diet can contribute to a nutritious eating plan, but it is always advisable to consult with a healthcare professional or registered dietitian for personalized dietary recommendations.