Are olives good for you?

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:

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.

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.