Olives 101

Olive Nutrition Facts


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Live longer, live better: Olives are an essential part of the Mediterranean Diet, and one of the five "Flat Belly Diet" foods. Here are 10 top nutrition facts about our favorite fruit.

  1. Powerful produce: Olives are botanically a fruit, and can help people reach the "USDA My Plate" guidelines of "half plate" fruits and vegetables.

  2. High in the "good fats": Olives provide mostly monounsaturated fat, which is associated with increased longevity, decreased risk of heart disease, reduced risk of chronic diseases, lower blood pressure, and improved brain function.

  3. Low in calories: Black medium olives are just 5 calories a pop. That means a handful of 10 medium olives is just 50 calories!

  4. Awesome antioxidants: Olives are bursting with natural antioxidants that help fight inflammation throughout the body, promote heart health, preserve bone mass, and decrease the risk of some cancers.

  5. Plant-powered: Olives are a rich source of 25 phytonutrients that provide benefits to our respiratory, nervous, immune and digestive systems.

  6. No cholesterol: Like many other heart healthy fruit and vegetables, black ripe olives are cholesterol-free.

  7. Low carbs: Olives are naturally very low in carbohydrates, making them an ideal snack or meal compliment for individuals with diabetes or anyone trying to manage their blood sugar.

  8. Low in sodium: A serving of 5 medium black olives has only 115 mg of sodium, 5% of the daily value – that’s less than a slice of bread.

  9. Free of Major Allergens: Not only are black ripe olives gluten free, they are also naturally free of the top 8 allergens, including: wheat, soy, dairy, eggs, peanuts, and shellfish.

  10. Year-round nutrition: California black ripe olives are available year round—handpicked and packaged to maintain their peak freshness and preserve their nutrients.