What are the health benefits of Olives

What are the health Benefits of Olives

Olives are one of the healthiest fruits (yes, they are fruits) on the planet. Associated with the Mediterranean region, olives grow on trees known as oleo europaea and belong to the category of fruits known as Stone fruits, including other members such as mangoes. They may be small, but the health benefits of olives cannot be overemphasized. They are typically green when unripe, and black when mature, but some ripe olives may remain green and unchanged. Originally from North Africa, olives are still widely cultivated in the Mediterranean region of Greece and Italy. This article tells you everything you need to know about the nutrition facts that olive possesses as well as its benefits for health.


Olives Nutrient Facts

Olives contain 115–145 calories per 100 grams, or about 59 calories for 10 olives. The nutrition facts for 100 grams of ripe, canned olives are:

  • Calories: 115
  • Protein: 0.8 g
  • Water: 80%
  • Fat: 10.7 g
  • Sugar: 0 g
  • Carbohydrate: 6.3 g
  • Fiber: 3.2 g

Olives are an unusual fruit because of their high-fat content. Their most abundant fat is oleic acid, which has several benefits for health. They also contain 4–6% carbs, most of which consists of fiber.

The benefits of olives include:

Vitamins and Mineral Contents

Another nutrition fact of olives is that they are good sources of several essential vitamins and minerals that have numerous benefits for health. Some of these vitamins and minerals are added during processing, but naturally, Olives come with a lot of vitamins and minerals. Some of these vitamins and minerals include:


Black olives have enough iron needed by the body’s red blood cells to transport oxygen around it.


Which is deficient in several Western dishes is very much present in olives. The benefit for health of taking adequate amount of copper is that it reduces the risk of heart diseases.


This mineral is needed for developing healthy bones, which is basically what holds the body together.


Since olives are packaged in saltwater, they contain high amounts of sodium.

Anti-Cancer properties

Olives are loaded with phenolic compounds which include terpenoid, squalene and potential anti-cancer agents, as well as monosaturated fats that help reduce the risk of inflammatory. By providing us with rich supplies of antioxidants and anti-inflammatory nutrients, olives can help prevent the dangerous combination of chronic oxidative stress and chronic inflammation.

Promotes weight loss

Even though overall caloric restriction can help bring about weight loss, consumption of monosaturated fat can also help us achieve this goal too. This is another benefit for health that most people who feel overweight should look into. The nutrition facts confirm this as it shows that monosaturated fats are among the best to be consumed, as it helps mobilize free fatty acids, reduce inflammation associated with rapid fat consumption as well as ensuring satiety as a whole.

In conclusion, the nutrition facts show that olives have numerous benefits for health, which should be greatly considered when looking for a fruit of its caliber.

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Author: Ahaana Sahay