Olives are one of the most popular vegetables, and the newest varieties are grown worldwide. Read on to learn how to prepare your fresh olives. You can also purchase olives from your local grocer. They are packed with health benefits and are a great treat to add to your food rotation.
Olives are a popular food among the Mediterranean population - Photo by Melina Kiefer
What Are Olives?
There are hundreds of different types of olives, and each one has a unique flavor. The type of olives you choose will depend on their terroir, harvesting methods, and genetic makeup. According to the International Olive Council, there are over 2,000 varieties of olive. Of these, only about 150 types are considered table olives.
Green olives are one of the most popular varieties due to their size and meaty texture. Their briny flavor is mild and often comes stuffed with nuts or cheese. Black olives are more complex in flavor but are usually served as a snack in salads and charcuterie. Compared to green olives, black olives have dark purple skin. Their texture is soft and has a robust meat flavor.
French green olives are the best-known variety. They come from the French and Spanish regions. French green olives are crisp and salty, making them ideal for dipping and serving on salads. French lucques olives are another favorite but are more challenging to harvest. They are the most expensive olive on the list. And don't forget about the traditional black olive. It's hard to go wrong with any olive! The next time you eat a snacking olive, give it a try.
Nutrition Facts of Olives
If you're wondering how many calories are in olives, you should know that they contain a lot of fat. They're packed with vitamin A and vitamin E. They're also high in calcium, copper, and antioxidants, including oleanolic acid, quercetin, and hydroxytyrosol. While they're high in calories, they're also very low in carbohydrates, with only 4 grams of carbs per 3.5-ounce serving.
The nutrition facts of 100 grams (3.5 ounces) of canned ripe green olives include:
- Calories: 145
- Protein: 1.03 grams
- Fat: 15.32 grams
- Carbohydrates: 3.84 grams
- Fiber: 3.30 grams
- Calcium: 52 milligrams
- Iron: 0.49 milligrams
- Magnesium: 11 milligrams
- Potassium: 42 milligrams
- Sodium: 1556 milligrams
- Zinc: 0.04 milligrams
- Copper: 0.12 milligrams
- Vitamin A: 20 micrograms
- Vitamin E: 3.81 milligrams
- Vitamin K: 1.4 micrograms
The nutrition facts of 100 grams (3.5 ounces) of canned ripe black olives include:
- Calories: 116
- Protein: 0.84 grams
- Fat: 10.90 grams
- Carbohydrates: 6.04 grams
- Fiber: 1.60 grams
- Calcium: 88 milligrams
- Iron: 6.28 milligrams
- Magnesium: 4 milligrams
- Potassium: 8 milligrams
- Sodium: 735 milligrams
- Zinc: 0.22 milligrams
- Copper: 0.25 milligrams
- Vitamin C: 0.90 milligrams
- Vitamin A: 17 micrograms
- Vitamin E: 1.65 milligrams
- Vitamin K: 1.4 micrograms
The antioxidant vitamin E in olives helps prevent the growth of free radical cells, which can cause tumors or even cancer. More potent cells mean less risk for disease, including cancer and bone loss. Olives are high in vitamin E and other nutrients, including copper, iron, magnesium, and potassium. They're also high in antioxidants, potassium, zinc, copper, and phosphorus. But if you're just curious about the calories in olives, you can check the Nutrition Facts of olives to learn which type to choose.
Olives are a popular food among the Mediterranean population. They're typically well tolerated and contain plenty of antioxidants, reducing the risk of cancer and cardiovascular disease. In addition to being rich in antioxidants, olives can reduce cholesterol, lower blood pressure, and prevent bone loss. Despite their high salt content, olives are considered a relatively healthy snack. You can use them in salads, sandwiches, and spreads to make your next meal a delicious success.
Vitamins and Minerals
Besides their health benefits, olives contain potent antioxidants like oleuropein, quercetin, hydroxytyrosol, and tyrosol. These compounds help in protecting cell membranes and other body tissues. They reduce inflammation and protect the liver from damage. Studies have shown that olives contain antioxidants that can reduce the risk of heart disease. Additionally, the polyphenols and flavonoids found in olives have anti-inflammatory properties.
In addition to providing a salty, savory flavor, olives are also good sources of healthy fats. Studies have suggested that olives may improve cardiovascular health and brain function. Furthermore, high-quality extra virgin olive oil can improve the health of the heart, brain, and joint tissues. Although olives are generally well-tolerated, some varieties can contain trace amounts of metals and high salt content.
Olives are grown on trees in the Mediterranean region. Their green, unripe form is bitter by nature and needs to be cured before being consumed. Curing olives is done in several ways. Besides being delicious, olives are rich in vitamin E, an antioxidant. Free radicals can damage the human body and contribute to cancer. Therefore, vitamin E is essential to the health of olives. So, enjoy your next Mediterranean meal with a spoonful of olive oil and a good glass of wine!
Health Benefits of Olives
Consuming olives regularly contains many health benefits, including reduced risk of heart disease, high blood cholesterol, and inflammation. Olives are also high in antioxidants and have been associated with lower cholesterol, reduced risk of heart disease, and decreased cancer risk. These nutrients also help lower blood pressure. Furthermore, olives also contain many other minerals, including magnesium, copper, zinc, and phosphorus. For example, olives contain high amounts of potassium.
Phytonutrients present in olives protect the body against diseases and prevent cancer. They are anti-inflammatory, low-glycemic, and rich in minerals, vitamins, and amino acids. Furthermore, olives are packed with monosaturated fats, which are suitable for the heart and the brain. These healthy fats prevent blood clotting, a common cause of heart disease. They can even help protect against osteoporosis.
Polyphenols are potent antioxidants in olives, responsible for many of their health benefits. In addition to being effective against inflammation, they also reduce blood levels of leukotriene B4 and C-reactive protein. Furthermore, they lower the activity of the arachidonic acid pathway, which is associated with inflammatory processes. This makes olives an excellent anti-inflammatory food source. Again, olive oil is rich in polyphenols, which are the primary monounsaturated fatty acids in olives.
One study suggested that olive oil can lower blood pressure in people with high blood pressure. The results showed that the oil was effective for those with mild to moderate high blood pressure and reduced the need for blood pressure medication. Olive leaf extract was also found to lower blood pressure in people with high blood pressure. However, olive leaf extract does not appear to reduce pain and soften earwax in children with ear infections.
Side Effects
Although olives are rich in antioxidants, they also contain a high sodium level. Too much sodium can harm your health, so you should avoid eating olives unless you are prone to severe headaches and other side effects. Furthermore, olives can also cause pollen allergy, a common allergy. Avoid eating raw olives if you are allergic to pollen. You can also opt for processed olives to avoid pollen allergies.
Tips on Including Olives in Meal
Various health benefits and unique flavors make olives a great addition to any menu. In addition to being a great source of Vitamin E, olives are a delicious snack and tasty addition to various recipes. Depending on how you prepare them, they can range from five to twenty calories per serving. They are also low in carbohydrates and contain no cholesterol or trans fats.
Olives come in various flavors, from intensely salty to mild and vegetal. Their taste varies, too, with some olives having a fruitier, nuttier, or buttery character. When paired with wine, olives go well with rich, tannic wines like Barolo or Cahors or big-style reds like California Cabernets. Choose plump, clean, and dry-cured olives when pairing olives with wine.
An elegant way to eat an olive with its pit is to use your thumb and index finger to pick it out. Then, gently chew around the pit with your fingers to keep the olive from falling out. Keep your mouth closed while doing so, as it could result in tooth decay. Keeping the mouth closed may also prevent cracking. If you're unsure how to eat an olive, try one of these tips, and you'll be sure to impress your dinner guests.
