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green olives.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeFermented

ALSO KNOWN AS

ZaitoonSpanish olivesManzanilla olives

Recipes with green olives + Add to pantry

SERVING

CALORIES

145

PROTEIN

1.0g

CARBS

3.8g

FAT

15.3g

FIBER

3.3g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories145kcal—

Protein1.0g2%

Carbohydrates3.8g1%

Fiber3.3g12%

Sugar0.54g1%

Total fat15.3g20%

Saturated fat2.0g10%

Trans fat0g—

Cholesterol0mg0%

Water75.3g—

MINERALS

Sodium1556mg68%

Potassium42mg1%

Calcium52mg4%

Iron0.49mg3%

Magnesium11mg3%

Phosphorus4.0mg0%

Zinc0.04mg0%

Copper0.12mg13%

Selenium0.90µg2%

VITAMINS

Vitamin A20µg2%

Vitamin C1.6mg2%

Vitamin D0µg0%

Vitamin E3.8mg25%

Vitamin K1.4µg1%

Thiamin (B1)0.02mg2%

Riboflavin (B2)0.01mg1%

Niacin (B3)0.24mg2%

Pantothenic acid (B5)0.02mg0%

Vitamin B60.03mg2%

Folate (B9)3.0µg1%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup140g

1 tablespoon8.8g

1 teaspoon2.9g

1 ml0.6g

1 liter583.3g

1 piece3g

HEALTH BENEFITS

Why eat it.

✓Rich in heart-healthy monounsaturated fats, primarily oleic acid, which may help reduce inflammation and lower bad cholesterol levels.
✓Excellent source of antioxidants, including vitamin E and polyphenols like oleuropein, which protect cells from oxidative damage.
✓Contains anti-inflammatory compounds that may help reduce the risk of chronic diseases.
✓Provides dietary fiber, which supports digestive health and promotes satiety.

COOKING TIPS

In the kitchen.

1For a less salty flavor, rinse brined olives under cold water before adding them to your dish.
2Create a quick and flavorful tapenade by blending pitted green olives with capers, garlic, lemon juice, and olive oil.
3Warm whole green olives in olive oil with garlic, citrus zest, and herbs like rosemary for an elegant appetizer.
4Chop and add to pasta sauces, salads, or grain bowls for a briny, savory bite.

STORAGE

Keep it fresh.

Store unopened jars of olives in a cool, dark place like a pantry for up to two years.
Once opened, keep olives submerged in their original brine in a sealed container in the refrigerator, where they will last for up to 3 weeks.

FAQ

Frequently asked questions.

Is green olives healthy?

Yes, green olives are quite healthy. They are rich in heart-healthy monounsaturated fats, particularly oleic acid, which can help reduce bad cholesterol. They also provide powerful antioxidants like vitamin E and polyphenols, protecting cells from oxidative damage and offering anti-inflammatory benefits.

What are the nutritional benefits of green olives?

Green olives are a good source of healthy fats, primarily monounsaturated fats, which support cardiovascular health. They also offer dietary fiber for digestion, vitamin E, and various polyphenols that act as antioxidants and anti-inflammatory agents. Per 100g, they contain about 145 calories, 1.03g protein, 3.84g carbs, and 15.32g fat.

Are green olives good for weight loss?

While green olives are calorie-dense due to their healthy fat content (145 calories per 100g), their healthy fats and fiber can promote satiety, helping to reduce overall food intake. Consumed in moderation as part of a balanced diet, they can contribute to a healthy eating plan.

Are green olives high in sodium?

Yes, green olives are typically high in sodium because they are cured and stored in brine. A serving can contribute significantly to your daily sodium intake, so individuals monitoring sodium should consume them in moderation.

Are green olives keto-friendly?

Yes, green olives are generally considered keto-friendly. They are low in net carbs (around 3.84g carbs per 100g) and high in healthy fats, making them suitable for a ketogenic diet.

Are green olives vegan and gluten-free?

Yes, green olives are naturally vegan as they are a fruit and contain no animal products. They are also naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity.

What do green olives taste like?

Green olives typically have a firm texture and a distinct briny, salty, and slightly bitter flavor. Depending on the curing process, they can also have nutty, grassy, or even a hint of sour notes.

How can I use green olives in recipes?

Green olives are versatile and can be added to salads, pasta dishes, pizzas, and sandwiches. They are also excellent in Mediterranean-inspired dishes like tapenades, stews, or served simply as an appetizer or snack.

How should I store green olives?

Unopened jars or cans of green olives can be stored in a cool, dark pantry. Once opened, transfer them to an airtight container, ensuring they remain submerged in their brine, and refrigerate to maintain freshness.

How long do green olives last?

Unopened, green olives can last for 1-2 years past their best-by date if stored properly. Once opened and properly refrigerated in their brine, they typically remain fresh for about 2-3 weeks.

RECIPES