Nutritional benefits of olives

Benefits of eating olives

What are olives?

Olives are the fruit of olive trees (Olea europaea L.).

This fruit has an oval shape. Depending on the variety can be light green, brown or black.

It has a pulp from which olive oil can be extracted. Besides, depending on the variety of olives, olives can be eaten as food after maceration.

In the interior of the fruit, in the center, each olive contains an oval and hard bone, that is the seed.

What are the main nutrients of olives? Composition of olives

Olives composition

As an energy source, 100 grams of olives give us 115 calories.

Vitamins and minerals in olives:

  • Olives contain calcium, sodium and iron, but they also have small amounts of other minerals such as potassium, magnesium, phosphorus, copper, manganese and zinc.
  • Olives are rich in vitamin A and vitamin E. they also have B vitamins and vitamin C.

Nutritional characteristics of olives

Varied olives

Photo of different varieties of olives.

  • They have a high water content that prevents dehydration.
  • They give us a lot of energy in the form of calories, which help us to maintain our vitality.
  • They contain healthy fats.
  • they have a low protein content.
  • They have a moderate sugar content.
  • They have a good fiber content.
  • Because of its sodium content, they help us to retain fluid, which prevents dehydration of the body,
  • Because of their calcium together with phosphorus, they maintain the balance of the formation of strong bones.
  • Because of its iron content, they help us to prevent situations of anemia.
  • They protect our the skin and help keep it healthy, because of they contain vitamin A.
  • They protect us from the toxins and aging, because of vitamins A, E and C and the minerals selenium and zinc.
  • Different uses of olives

Olives can be eaten alone as an aperitif or can also be added as an ingredient in many culinary preparations. (More information)

Olive recipes:

Olive rolls

Olive vinaigrette

Tomato sauce with onions, capers and black olives

Artichoke salad with olives

punto rojo More information about other foods and nutrition

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

25 June, 2021

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