Which Type of Olive is the Healthiest?

December 13, 2022

Published: December 12, 2022

Updated: May 5, 2023

Olive oil is well known for being an extremely healthy food. And the fruit it comes from, the olive, is pretty good for you too! You’re probably familiar with black olives that come on pizza and have maybe tried an olive tapenade or two. But, there are actually many different varieties of olives that come in different colors and degrees of pickling and ripeness. Let’s learn some more about the differences between types of olives.

Mixed types of olives

What are Olives?

Although olives are usually eaten in savory dishes and we think of them as vegetables, they’re actually a type of stone fruit (like mangoes, cherries, and peaches). Green and purple-black olives can actually be the same fruit; the green ones are picked when they are unripe and the purple and black ones are picked after they have ripened on the vine.1 Olives are rarely eaten raw – usually they are pickled and stored in a brine. This changes their nutrient content and adds a lot of sodium.2 This is definitely something to keep in mind before snacking on a handful of olives, especially if you need to follow a low-sodium diet!

Nutrition Facts

Raw green (unripe) olives

Olives are high in the same healthful properties as olive oil, like vitamin E and antioxidants.2 This makes olives good for protecting against heart disease, osteoporosis, and some types of cancer.3,4,5 Olives are a good source of healthy fats, which are important for good heart health! Olives are a good low-carb snack, but are not a great source of fiber. But, they are a good source of important micronutrients, such as iron, copper, and calcium.2

For the most part, all types of olives are fairly similar in nutritional content. They’re not exactly the same, since they are different varieties of the fruit and are prepared in different ways, but the differences are minor. However, depending on your nutrition goals and needs, you might want to eat certain varieties of olives more often than others. 

The calorie and protein content of black and green olives are very similar. Green olives are higher than black olives in fat, carbohydrates, and fiber. Green olives are also about two times higher in sodium. Black olives are higher in calcium and iron.2

Overall, these differences are not that noticeable. Any variety of olives you choose will be high in vitamins and nutrients and can be a very healthy choice. However, this does not apply to stuffed olives because the added ingredients will change the nutrition profile of the food. 

How to Eat Olives

Ripe black olives growing on a tree

Choose a type of olive that has a taste you enjoy! They’re a great snack, and in moderation, can be a good part of a heart-healthy diet. Just don’t forget to check the sodium content and limit how many olives you eat if you are following a low-sodium diet. Olives are delicious on their own, made into a tapenade or other dip, and added to sandwiches, salads, and pizzas.

Looking for more tips on healthy eating? Check out our other articles linked below! Want recipes that are tailored to your goals? Take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!

References

  1. Filippone PT. Difference between green and black Olive varieties. The Spruce Eats. Published November 5, 2008. Accessed May 5, 2023. https://www.thespruceeats.com/types-of-olives-1807856
  2. U.S. Department of Agriculture. FoodData central. Usda.gov. Published April 2023. Accessed May 5, 2023. https://fdc.nal.usda.gov/index.html
  3. Gorzynik-Debicka M, Przychodzen P, Cappello F, et al. Potential health benefits of Olive oil and plant polyphenols. Int J Mol Sci. 2018;19(3). doi:10.3390/ijms19030686
  4. Souza P, Marcadenti A, Portal V. Effects of Olive oil phenolic compounds on inflammation in the prevention and treatment of coronary artery disease. Nutrients. 2017;9(10):1087. doi:10.3390/nu9101087
  5. Ben Othman N, Roblain D, Thonart P, Hamdi M. Tunisian table olive phenolic compounds and their antioxidant capacity. J Food Sci. 2008;73(4):C235-40. doi:10.1111/j.1750-3841.2008.00711.x
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