Black Olives: Nutrition, Sodium, Glycemic Index & Health Benefits

The savory, fatty fruit

Olives grow on trees, have a pit, and are technically a type of fruit called a drupe, just like peaches and cherries. But that's where the similarities end. While they're on the tree, they're incredibly bitter. The curing process — usually in brine (salt water) or lye — is what makes them edible, and it's also what loads them up with sodium.

Nutritionally, they're an outlier. They're low in protein and carbs, and instead are made up of about 11% fat and 75% water. This unique profile makes them a fantastic food for certain goals, but one you need to be mindful of for others.

Black olive nutrition facts

Here's the nutritional breakdown for a 100-gram serving of typical canned, ripe black olives. That's about 3.5 ounces, or roughly a cup.

The deal with sodium

You can't miss that sodium number: 735 mg is about a third of your entire daily limit in just one serving. This isn't naturally in the olive; it's from the salt brine used to cure them and make them palatable. Without it, they'd be inedibly bitter.

This is, frankly, the biggest health drawback. For anyone managing blood pressure or on a sodium-restricted diet, it's a major concern. The good news? You can rinse canned olives under running water for 30 seconds to wash away a good portion of the surface salt. It won't remove all of it, but it helps significantly.

The (very low) glycemic index of olives

Glycemic index (GI) measures how fast a food's carbohydrates raise your blood sugar. Here's the thing about olives: they barely have any carbohydrates to begin with. With just 6.3 grams of carbs and over half of that being fiber, the amount of sugar-spiking carbohydrate is tiny.

Because of this, olives don't have an official GI value. There's simply not enough carb in a standard portion to measure a meaningful blood sugar response. For all practical purposes, their GI is effectively zero. They are one of the most blood-sugar-friendly foods you can eat.

How to eat them right

Olives are easy to love, but a few simple habits help you get the good stuff without the downsides.

Health benefits of olives

What to pair olives with

Olives' salty, savory flavor is a powerful counterpoint. Use them to add a pop of flavor and healthy fat to almost any dish.

Eat freely — or be mindful?

Three ways to use them

Move them from the side of the plate to the center with these simple, flavor-packed ideas.