Olive varietiesAnna Pustynnikova / Getty Images Olives are a popular salty snack and flavorful addition to meals. Whether you like to enjoy olives on their own, in a salad, or as a cocktail garnish, you may be wondering if these tiny flavor bombs are good for you.
Are olives healthy? Which type of olive is healthiest? And what exactly are olives, anyway? Dietitians discuss the nutrition content of olives, health benefits, their downsides and the healthiest types. What are olives?
"Olives are small, savory fruits that are native to Mediterranean regions," Heather Hodson, clinical nutritionist at the Center for the Prevention of Cardiovascular Disease at NYU Langone, tells TODAY.com.
Although they’re savory, olives are a fruit because they come from the flower of the olive tree and contain a seed, or pit. “They fall into the stone fruit family (with) cherries and peaches,” says Hodson.
Raw olives are extremely bitter thanks to a compound called oleuropein, and need to be cured before they can be eaten, registered dietitian Frances Largeman-Roth tells TODAY.com.
"Following harvesting, olives undergo a curing process which removes the oleuropein and makes them palatable. This involves curing them in brine or lye solution, water or dry salting," says Hodson. Olives may be sold packed in water, brine, or oil.
There are hundreds of olive varieties — including manzanilla, kalamata, or castelvetrano — which may come from different olive tree varieties grown in specific regions.
However, the difference between green and purple or black olives comes down to ripeness. “All olives start out green and will turn black over time,” says Largeman-Roth. Depending how ripe the olive is when it’s harvested, this affects the color, texture and flavor. Olive nutrition overview
The serving size and nutrient content can vary based on a variety of factors, says Hodson, including the size and type of olive. Generally, one serving is 5 to 10 olives (or 15 to 30 grams). According to the U.S. Department of Agriculture, 10 green olives contain: Calories: 58 Fat: 6 grams Carbohydrates: 1.5 grams Fiber: 1.3 grams Protein: 0.4 grams Sodium: 620 milligrams "Olives also contain iron, copper and […]
Are olives healthy? Be mindful of this 1 thing, dietitians say
