Are olives good for you?
Commonly eaten as part of the Mediterranean diet, we explore the health benefits of olives including their healthy fat content
Interested in trying our free Healthy Diet Plan? This easy-to-follow, nutritionist-created plan will inspire you to cook and eat more healthily. Nourish yourself and lose weight steadily with seven days of meals.
What are olives?
Olives are small, oval fruits with a hard, inedible stone that are traditionally grown across the Mediterranean, but also in California. Once picked, olives are either pressed and made into oil, or they are cured and then marinated – otherwise they taste very bitter. They can be consumed whole (with the stone removed, or pitted) and can be used in cooking and baking.
Olives vary in taste and size depending on their variety and region as well as the marinade or stuffing used in their preparation. You may find olives labelled by country – such as Spanish or Greek – or you may be more familiar with their specific variety name, such as Kalamata.
Are green or black olives better for you?
Olives come in varying shades of green and black, depending on when they are picked – green ones are unripe and black have fully ripened on the tree. It’s this longer ripening time that makes black olives more nutrient dense with a higher mono-unsaturated content and richer in fibre, vitamin E and protective polyphenols. As a result, black olives appear to have a greater anti-inflammatory effect, which animal studies suggest may help reduce bone loss.
Health benefits may include:
More like this
- Rich in protective plant compounds
- Rich in heart-friendly fats
- Rich in vitamin E
- Are anti-inflammatory
- Support heart health
- Are a fermented food
- May support bone health
- May be cancer protective
- May support the ageing brain
- May help regulate appetite
Discover our full range of health benefit guides or try a selection of our olive recipes such as our spaghetti with lemon & olives or read more about the health benefits of olive oil.
Nutritional profile of olives
One tablespoon (16g) of olives (drained) provides:
- 18Kcal/68KJ
- 0.1g protein
- 1.8g fat
- 0.6g fibre
- 15mg potassium
- 10mg calcium
Olives are high in salt due to the fact that they are cured or packaged in brine or salt water, that contains about 0.6g of salt per five olives. The NHS recommends no more than 6g salt for adults, and between 2g-5g a day for children depending on their age.
Do olives count as one of your five-a-day?
Although olives are a fruit, due to their high salt levels, olives do not count towards your five-a-day.
What are the health benefits of olives?
1. Rich in protective plant compounds
Olives are rich in plant compounds called polyphenols which have effective antioxidant properties. The beneficial effects of these compounds include reducing the risk of a number of chronic diseases such as atherosclerosis and cancer.
2. Rich in heart-friendly fats
The predominant fat in olives are mono-unsaturated fatty acids (MUFA), and in particular a type called oleic acid. This fat has been linked to a number of health benefits, including reducing inflammation and supporting the health of the heart and gut.
3. Rich in vitamin E
Olives are a useful source of vitamin E, this plays an important role in protecting the cells of the body from damage, potentially helping reduce the risk of chronic conditions like atherosclerosis (hardening of the arteries) and Parkinson’s disease.
4. Are anti-inflammatory
One of the polyphenols in olives is called oleocanthal. This compound appears to share the same pharmacological activity as ibuprofen, acting as a anti-inflammatory. Interestingly, this useful property has been associated with positive changes in those with rheumatoid arthritis.
5. Support heart health
Although high in fat, around 70 per cent of this is the beneficial mono-unsaturated variety, called oleic acid. This fatty acid is associated with a reduced risk of heart disease because oleic acid helps regulate cholesterol balance and reduces blood pressure.
6. Are a fermented food
Olives are one of the most popular fermented foods, by consuming such foods you are adding beneficial bacteria and enzymes to your intestinal microflora, which may increase the health of your gut microbiome and digestive system and may support your immune function.
7. May support bone health
Animal studies suggest the plant compounds in olives may help prevent bone loss, although these findings look positive, human evidence remains wanting. That said, those that follow a Mediterranean diet do appear to have a lower incidence of fracture.
8. May be cancer protective
Being rich in protective plant compounds and oleic acid, olives may help in our fight against cancer.
9. May support the aging brain
Oleocanthol which is found in olives may support brain health as we age, this is because it has been linked to a reduced risk of Alzheimer’s disease as well as other conditions. However, the exact connection is yet to be determined.
10. May help regulate appetite
Rich in unsaturated fats and fibre, olives help regulate appetite and improve satiety, this may help weight management and body composition.
Are olives safe for everyone?
There have been rare reports of allergy, although these are typically to the pollen of the olive tree rather than the fruit.
The curing process to which olives are subjected increases the salt content, so if you follow a low-salt diet you may need to moderate the amounts you eat.
Are olives good for you?
A dietary staple for many of the world’s healthiest populations, including those following a Mediterranean diet, olives are considered a good choice for the majority of people. They are low in carbs but rich in heart-friendly fats and are linked to a number of health benefits. Therefore, unless you have an allergy or are on a low-salt diet, olives make a useful contribution to a varied, balanced diet.
Read more like this
Is halloumi healthy?
Is hummus healthy?
Is pasta healthy?
Is granola healthy?
Top health benefits of avocado
Top health benefits of ginger tea
Top health benefits of lentils
Top health benefits of couscous
Mediterranean diet
health benefits of mushrooms
This page was reviewed on 13 May 2024 by Kerry Torrens.
Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.