Olives may be tiny, but they pack a lot of punch! And not just in the flavor department. Olives are filled with health-promoting nutrients that benefit digestion, heart health and more. At the same time, they are salty!
So, are olives good for you? And is it okay to eat them every day? We spoke with a registered dietitian to find out what happens to your body when you eat olives every day, plus the healthiest ways to enjoy them. Here’s what she told us.
Health Benefits of Olives
They’re Loaded with Hard-to-Get Nutrients
“Olives are a staple of the Mediterranean diet and they’re a good source of healthy fat, fiber and vitamins and minerals,” says Maggie Michalczyk, RDN, a registered dietitian and owner of Once Upon a Pumpkin. Considering 90 to 97% of Americans don’t consume sufficient fiber, olives can be a great way to score more of this digestion-friendly nutrient. Olives also give you vitamin E, an antioxidant that you might miss out on if you follow a low-fat eating plan or if you don’t always eat enough fruits, vegetables, nuts or seeds.
They Provide Heart-Healthy Unsaturated Fats
Olives are a great source of monounsaturated fat, which may help to reduce your risk of heart disease, says Michalczyk. That’s because monounsaturated fats help lower harmful LDL cholesterol that can block your arteries, which can potentially lead to a heart attack or stroke.
They’re Rich in Antioxidants
Olives (and olive oil) contain powerful antioxidants called polyphenols. Research reveals that these multitasking antioxidants may protect against heart disease and cancer and may keep your brain sharp as you age.
They May Improve Your Gut Health
Olives are a surprising source of fiber. That doesn’t just keep you regular. When you eat olives, their fiber travels to your gut, where beneficial bacteria that live there feast on them for food. As a result, your good gut bugs grow stronger. But that’s just the beginning. Healthier gut bacteria have also been linked to less depression, a healthier body weight, and protection from heart disease and cancer.
Olive Nutrition
While there are many different types of olives, here is the nutrition information for 100 grams of green olives (about 25 olives), according to the USDA.
- Calories: 145
- Carbohydrates: 4 grams
- Dietary fiber: 3 grams
- Total sugar: <1 gram
- Added sugar: 0 grams
- Protein: 1 gram
- Total fat: 15 grams
- Saturated fat: 2 grams
- Cholesterol: 0 mg
- Sodium: 1,556 mg
- Vitamin E: 4 mg (20% DV)
- Copper: 0.12 mg (13% DV)
- Calcium: 52 mg (4% DV)
Olives are an excellent source of vitamin E and also contain minerals like calcium and copper.
While olives have many health benefits, they are high in sodium. For instance, eating this many olives would deliver 68% of the recommended daily sodium limit of 2,300 mg.
Are Olives Safe for Everyone to Eat?
According to Michalczyk, olives are generally safe for everyone. However, they could be an issue for people who are watching their sodium intake or have high blood pressure. So, watch portion sizes and give them a quick rinse in water before eating, she says.
If you’re worried about allergies, you’ll be happy to know that only a handful of olive allergies have ever been reported, according to the American College of Allergy, Asthma & Immunology.
Tips for Enjoying Olives
Here are some of Michalczyk’s favorite ways to enjoy olives.
Toss In a Salad
Adding sliced, pitted olives to a salad delivers a delicious salty, briny taste. Plus, it can boost the nutrition of your dish! One of our favorites is a Chopped Salad with Chickpeas, Olives & Feta.
Sprinkle on Pizza
Tossing olives on your pizza may not sound new, but you can never go wrong with a classic, right? We’re huge fans of this Sun-Dried Tomato & Olive Cauliflower Pizza, made with black and green olives.
Add Your Pasta
Nothing beats a simple pasta dinner on a busy weeknight, especially if it uses up those extra ingredients in your pantry or fridge — including olives. Next time you’re in a hurry, try this One-Pot Pasta with Tuna. Feel free to sprinkle some freshly grated parmesan on top!
Make a Snack Plate
“Olives are easy to pack on the go with crackers and hummus for a balanced and nutritious snack,” says Michalczyk. You can even make your own Garlic-Chili Marinated Olives for your charcuterie plate if you’re feeling adventurous.
Frequently Asked Questions
-
What happens if you eat olives every day?Olives are a great source of healthy monounsaturated fat and fiber, making them a nutritious, filling snack. These nutrients may help do good things for your cholesterol and your digestive system. However, olives are high in sodium, so keep an eye on serving sizes. And if high blood pressure is an issue, enjoy them as an occasional treat.
-
How many olives should I eat a day?As healthy as olives are, portion size matters, especially since they are high in sodium. A reasonable serving of olives is about ¼-cup, or roughly 8 green olives, which contains roughly 525 mg sodium.
-
What are the side effects of eating olives?“Just like with most foods, if you eat too many olives you may not feel great,” says Michalczyk. “Since olives are salty you may feel thirsty and or bloated as a short-term symptom of eating too much salt.”
-
What do olives do to your stomach?Olives are helpful for digestion, thanks to their fiber, which may improve the makeup of good bacteria in your gut. Keeping an eye on portion size can minimize salt-related bloating.
The Bottom Line
Olives are a tasty way to punch up the flavor in your favorite recipes. And, of course, they make a healthy snack. They’re full of monounsaturated fat and vitamin E, which are both beneficial for heart health. Plus, their fiber promotes healthy digestion. Just be sure to portion them out as they are high in sodium. If you could use some olive inspiration, try these tasty olive appetizer recipes!
