Black Olives — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 115 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 6 g | 2.18% |
| Fiber | 2 g | 7.14% |
| Sugars | 0 g | - |
| Glycemic Index | 15 | - |
| Protein | 1 g | 2% |
| Sodium | 735 mg | 31.96% |
| Total Fat | 11 | 14.1% |
*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
6 g
⬇️ Low Carb Content
Key takeaways
Health benefits
- Rich in healthy fats, particularly monounsaturated fats, which support heart health and reduce bad cholesterol levels.
- Contains antioxidants such as Vitamin E, which help protect the body from free radicals and reduce inflammation.
- Supports digestive health with their fiber content, promoting regular bowel movements and a healthy gut microbiome.
- Provides essential vitamins and minerals such as iron, calcium, and Vitamin A, which are important for overall health and well-being.
Health risks
- High sodium content particularly in canned or jarred olives, which can contribute to hypertension and increased cardiovascular risks.
- High fat content while mostly healthy fats, excessive consumption can still contribute to weight gain if not balanced with other dietary factors.
- Potential for allergic reactions particularly in individuals allergic to olives or other fruits in the Oleaceae family.
- Preservatives and additives in some commercially prepared black olives, which may cause adverse reactions in sensitive individuals.
How to choose black olives
Black olives should be selected for their rich, deep color and smooth, glossy finish. They ought to feel firm but yield slightly under pressure. Ensure olives in brine are plump and submerged in a clear liquid.
Exclude olives that look shriveled or are in a milky or cloudy brine, or emit a sour smell, signs of spoilage or improper storage. Avoid also any cans or jars that are dented or bulging.
How to store black olives
Once opened, black olives should be refrigerated and stored in their brine or oil. Using airtight containers is essential for maintaining their taste and texture. Unopened jars or cans can be kept in a cool, dry environment until they are needed.
To prevent rapid spoilage, it is important to keep olives sealed and away from air. Opened olives should never be stored at room temperature, as this increases the risk of spoilage. Always use clean utensils when handling olives to avoid contamination.
✅ Extra Tip
How long do they last?
Black 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 weeks. To maintain their quality, ensure they are kept in their brine or oil.
What to do with leftovers?
Leftover black olives can be used to add a savory touch to many dishes. Chop them and add to salads or pasta dishes for a burst of flavor. They are also excellent in pizza toppings or mixed into a tapenade with garlic, capers, and olive oil.
Use black olives in sandwiches or wraps for a Mediterranean twist, or mix them into a grain salad with quinoa or couscous. If you have a lot of black olives, consider blending them into a pasta sauce with tomatoes and herbs for a rich, savory dish. Black olives can also be used as a topping for nachos or mixed into a Greek-style salad with feta cheese and cucumbers. For a quick appetizer, stuff black olives with cream cheese or goat cheese and serve with crackers.
👨⚕️️ Medical disclaimer
How black olives support specific health conditions
Black olives contain healthy fats, particularly monounsaturated fats, which support heart health by lowering cholesterol levels. They also contain antioxidants like vitamin E, which promotes skin health and reduces oxidative stress. Additionally, black olives support digestive health with their fiber content and may help reduce inflammation, benefiting joint health.
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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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