Healthy fats
Olives
Nutrition facts
Serving: 8 olives (30 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Protein | 0.2 g | |
| Carbs | 1.9 g | |
| Fibre | 1 g | 3 % |
| Sugars | 0 g | 0 % |
| Fat | 3.2 g | 4 % |
| Saturated fat | 0.4 g | 2 % |
| Sodium | 221 mg | 10 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Canned 'ripe' black olives are, most of the time, green olives darkened by oxidation during processing (California style); the ferrous gluconate added to fix the colour accounts for a good part of the iron shown.
- Eight olives (30 g) provide about 220 mg of sodium, close to 10% of the Daily Value; brined green olives generally contain twice as much by weight.
Preparation
Rinsing olives in water removes some of the surface salt; the salt that has penetrated the flesh stays. Canned olives are heat-sterilized: no live bacteria, unlike some bulk fermented olives.
To mention to a professional
- If you need to limit sodium, olives add up quickly: eight olives already carry close to 10% of the Daily Value.
Sources
- Olives, ripe, canned (small-extra large)
- USDA FoodData Central, SR Legacy
- Codex Alimentarius, Standard for Table Olives (CODEX STAN 66)
- Charoenprasert and Mitchell, 2012, Journal of Agricultural and Food Chemistry, factors influencing phenolic compounds in table olives
- Health Canada, Sodium in Canada
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.