Olives: Nutrition Facts

Olives and olive oil have a long history of reported health benefits, and there is a growing body of scientific evidence to back up these claims.

Olive oil, which manufacturers make by crushing olive fruits and then separating the oil from the pulp, plays a key role in the Mediterranean diet.

Olives are low in cholesterol and a good source of dietary fiber, which the body needs for good gut health. They are also rich in iron and copper.

Research shows that following the diet can help people live longer. One studyTrusted Source of almost 26,000 women found that the Mediterranean diet could cut the risk of developing cardiovascular disease by up to 28% compared with a control diet.

Nutritional content of different types of olives

The nutritional content of 100 grams (g) of ripe, canned black olives:

energy: 116 calories
protein: 0.84 g
total fat: 10.90 g
carbohydrate: 6.04 g
fiber: 1.60 g

calcium: 88 milligrams (mg)
iron: 6.28 mg
magnesium: 4 mg
potassium: 8 mg
sodium: 735 mg
zinc: 0.22 mg
copper: 0.25 mg

vitamin C: 0.90 mg
niacin: 0.04 mg
vitamin B-6: 0.01 mg
vitamin A: 17 micrograms (µg)
vitamin E: 1.65 mg
vitamin K: 1.4 µg

The nutritional content of 100 g of canned or bottled green olives:

energy: 145 calories
protein: 1.03 g
total fat: 15.32 g
carbohydrate: 3.84 g
fiber: 3.30 g

calcium: 52 mg
iron: 0.49 mg
magnesium: 11 mg
potassium: 42 mg
sodium: 1,556 mg
zinc: 0.04 mg
copper: 0.12 mg

niacin: 0.24 mg
vitamin B-6: 0.03 mg
folate: 3 µg
vitamin A: 20 µg
vitamin E: 3.81 mg
vitamin K: 1.4 µg


Source: https://www.medicalnewstoday.com/articles/325327#nutritional-content

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