Green Olives — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 145 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 4 g | 1.45% |
| Fiber | 3 g | 10.71% |
| Sugars | 0 g | - |
| Glycemic Index | 15 | - |
| Protein | 1 g | 2% |
| Sodium | 1556 mg | 67.65% |
| Total Fat | 15 g | 19.23% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
15
🟢 Low Glycemic Index
4 g
⬇️ Low Carb Content
Did you know?
Health benefits
- Rich in healthy fats, particularly monounsaturated fats, which support heart health and provide energy.
- Contains antioxidants such as Vitamin E, which help protect the body from free radicals and reduce inflammation.
- Supports digestive health by promoting the production of digestive enzymes and reducing symptoms of indigestion.
- Rich in vitamins and minerals such as Vitamin A, iron, and calcium, which support overall health and well-being.
Health risks
- High sodium content due to the brining process, which can contribute to hypertension and increased cardiovascular risks if consumed frequently.
- High fat content though mostly healthy fats, excessive consumption can contribute to caloric intake and weight gain.
- Potential for allergic reactions in some individuals sensitive to olives or olive products, causing symptoms like itching, swelling, or difficulty breathing.
- Risk of contamination with harmful bacteria if the olives are not properly processed or stored.
How to choose green olives
Green olives should be firm and plump, with a glossy exterior. They should be uniformly sized and marinated or brined as per their style. Taste a few to ensure they have a balanced briny and bitter flavor.
Pass over olives that are shriveled or have discolored patches. Quality green olives should enhance dishes and tapenades with their rich, savory profile.
How to store green olives
Green olives should be refrigerated once opened. Keeping them in their original brine is crucial to maintain their firmness and flavor. Properly stored, opened olives can last several months.
Failing to seal the jar properly can cause olives to lose their texture and taste. Ensuring the jar remains tightly closed prevents them from drying out. Submerging the olives in brine helps preserve their distinct taste and firmness, making them perfect for snacking or cooking.
✅ Extra Tip
How long do they last?
Green olives can last for 1-2 years unopened when stored in a cool, dark place. Once opened, they should be refrigerated and used within 1-2 months. Ensure they are kept in their brine for the best quality.
What to do with leftovers?
Leftover green olives can be used in a variety of savory dishes. Chop them and add to salads, sandwiches, or wraps for a tangy, briny flavor, or mix them into a pasta dish with tomatoes, garlic, and olive oil. Green olives are also great when added to tapas or antipasto platters with meats, cheeses, and bread.
Use green olives in a tapenade by blending them with capers, garlic, and olive oil, perfect for spreading on bread or crackers. If you have a lot of green olives, consider making a batch of stuffed olives with cheese, nuts, or anchovies, then serving them as an appetizer. Green olives can also be sliced and added to pizzas or flatbreads, or mixed into a grain salad with couscous or quinoa for added flavor. For a quick snack, enjoy green olives on their own, paired with cheese and crackers.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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