Are Olives Good for You?

Olives are an integral part of diet in the Mediterranean region. The fruits and oil extracted from the fruits have been in use since centuries. Ancient Greeks were of the view that growing olive would bring prosperity and peace to the region. Recently, people would like to include olive in their diet for numerous known health benefits. Yet, some people have concern about the fat content of olives, making them ask the question, are olives good for you? If you are just one of those people, keep reading to find everything about olives.

Nutrition Facts of Olives

Being a highly nutritious fruit, 100 grams of olives contains many nutrients. Here is nutrition chart of olives.



Daily Value (%)





11g, including 1.4g saturated fat, 0.9g polyunsaturated fat, 8g monounsaturated fat












6g, including 3.2g dietary fiber and 0g sugar





Note: Amount is measured to a serving of 100 grams of small olives. Percentage of daily value is calculated according to a diet of 2000 calorie.

Beside, olives also contain vitamin A, vitamin C, vitamin D, magnesium, calcium, iron, etc.

Are Olives Good for You?

Yes, they are. That is mainly because they contain antioxidants and monounsaturated fats which can help reduce bad cholesterol levels, as well as several other nutrients that promote good health as the chart above shows.

1. Lower Cholesterol

Since olives contain monounsaturated fats and polyphenols, they help lower levels of bad cholesterol in your body. Olive oil prevents oxidation of cholesterol and helps prevent cardiovascular diseases like heart attack and stroke.

2. Act as Antioxidants

Thanks to the antioxidant and anticancer activities olives, their regular use will help eliminate free radicals that are responsible for premature aging, cancer, and heart disease. Olives also contain vitamin E, polyphenols, and beta-carotene that help prevent several chronic and degenerative conditions.

3. Strengthen Bones

Olives are loaded with calcium, vitamin D and phosphorus that play a big role in bone growth. These nutrients also play a role in preventing many bone conditions, such as osteoporosis in adults and rickets in children.

4. Improve Heart Health

The presence of polyphenols makes olives beneficial for your cardiovascular health. They also help promote vasodilation and prevent blood clots formation, which results in decreased heart work and better heart function.

5. Help Purify Body

Being loaded with fiber, olives can be good for the intestines by cleansing the colon and prevent constipation. Also, it can help to improve liver function thanks to high fiber contenthelping to excrete toxins from the body.

6. Improve Energy

Leave your multi-mineral supplements and include olives in your diet. Their high mineral content makes them a perfect substitute to supplements. Eating olives provide your body with more strength and energy.

7. BeautifySkin

Olives are great for your skin health. They have antioxidants that prevent free radicals from causing damage to skin tissue. They also have beta-carotene and vitamin E that stimulate skin regeneration and provide you with healthy skin.

8. Boost Vision

Olives help improve night vision and are essential for eye health and integrity.Eating olives will help improve your vision because they are loaded with vitamin A that is equally beneficial for your vision aside from improving your skin.

Selection and Storage of Olives

With getting the confirmative answer to the question: are olives good for you, you will naturally want to learn how to select the best quality olives and how to store them properly.

1. How to Select Olives

While you can always find olives in cans and jars, it is also easy to find them in bulk in large bin or barrels. You may want to buy olives in bulk if you want to use them in different ways. It is important to buy fresh olives.

You will find some that have been pitted, while others may have been stuffed with garlic/peppers/almonds. If you want to buy in bulk, just opt for the ones immersed in brine because they stay fresh longer.

Besides, it is natural to feel confused because there are different color options, textures and sizes. Each specific type of olives can serve sufficient and particular nutrition and benefits. If you have clear and specific requirements, you can choose the wanted one. For a wide selection principle, just be sure to opt for olives that are not overly mushy or soft when selecting.

2. How to Store Olives

With figuring out the answer to questions like are olives good for you and how to select olives, it naturally goes to the next one—how can you store olives? If you buy olives in can but do not use them immediately after opening, you can use a sealed container to store them. They willjust be fine sitting in your refrigerator for a couple of weeks.

You should also transfer the canning fluid into the sealed container no matter acid-based, brine-based, or water-based olives you have selected. Brine-cured olives in glass jar stay in a usable condition for up to a couple of months.

Healthy Recipe of Cooking with Olives

Many people ask, are olives good for you, when they know their benefits, they look for the healthiest recipe to consume olives. Loaded with high healthy fats, it can help with fighting against some chronic illness and heart diseases. Here is a healthy recipe of olives for you to try:


  • 3 bunches of spinach or arugula
  • 2 ½ cups of trimmed asparagus
  • A cup of Greek olives
  • Half cup of toasted pine nuts


  • 2 pressed garlic cloves
  • Half cup of olive oil
  • A teaspoon of red pepper flakes
  • Juice of 1 lemon
  • 2 tbsp. of fresh chopped cilantro


  • Start by blanching asparagus.
  • Cut down the center of olives lengthwise to deseed them.
  • Combine the asparagus, arugula, and olives in a bowl.
  • Take a shallow pan and add the pine nuts in it. Roast them at 325°F until they turn brown.
  • Mix the dressing and pour over salad. Top it with pine nuts.
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