When you like olives, you know how it goes. Before you know it you have 20 pits in front of you, but isn’t this much too much? Are the health benefits of an olive comparable to those of olive oil? Is there actually a difference between black and green olives? In short, are olives healthy or unhealthy?

Composition olives

Olives contain between 115 and 145 calories per 100 grams, or about 59 calories per 10 olives (an average olive weighs about 4 grams). Olives consist of 75-80% water, 11-15% fat, 4-6% carbohydrates and a small amount of proteins. Of this percentage of fat, 74% is oleic acid: a monounsaturated fatty acid. It is the main ingredient in olive oil and has been linked to a variety of health benefits. We wrote this before. Olives contain 4-6% carbohydrates, most of which are in the form of fiber.  

Vitamins and minerals

Olives are therefore a good source of various vitamins and minerals. The most important ones are:

1. Vitamin E: a powerful antioxidant. See the link above for more information.

2. Iron: Black olives are a good source of iron, important for the transport of oxygen to the red blood cells.

3. Copper: An essential mineral that many people on a Western diet are deficient in. Copper deficiency can increase the risk of heart disease.

4. Calcium: The most abundant mineral in the body. It is essential for bone, muscle and nerve function.

5. Sodium: Most olives are high in sodium, as they come packaged in brine or salt water. By the way, did you know that scientific research has shown that an olive, and therefore extra virgin olive oil in particular, contains many antioxidants and these are included in the food during heating? For the real connoisseur of olive oil, this is a well known fact! Olives are indeed good for your health.

Is there a difference between green and black olives?

No, there really isn’t that difference. Although the least bitter substances seem to be found in black olives. Also, as mentioned above, black olives contain slightly more iron than green olives. But in practice you can’t say for sure that black olives are better than green ones. The color difference is caused by the tree species. Although black olives are always greenish at first, they are not yet fully ripe at that stage.

Conclusion: olives healthy?

The answer to the question: how many olives per day..? You can eat as many olives as you want. You may have to go to the toilet a little more often, because in some people it promotes bowel movements, but it has no further negative effects. It also makes little difference whether you eat green or black olives. It’s just what you prefer most! We can confirm that olives are a healthy snack. Do you know which olive is the basis of our olive oil?