Olives - About, Nutrition, and Benefits

Today we’re taking a closer look at Olives. This curious little ingredient can be quite the superfood, and after reading about it’s health benefits, you may want to start finding it in more places than just the bottom of your martini.

What are Olives?

Olives are a low carb fruit that’s often associated with savory cooking, cocktails, and of course, olive oil.  As small fruits, they are part of a group called drupes which makes them related to almonds, peaches, pistachios, and much more. They grow on olive trees and provide many health and nutritional benefits.

Green Olives vs Black Olives

Olives have three common types of varieties:

• Green Olives

Green olives are unripe when harvested most commonly served in appetizers and salads

• Black Olives 

These olives are ripened before harvested and commonly served as tapas 

Olives Nutrition

Serving size:  per 50g

Calories 57

Net Carbs  1.5g

 Fat   5.3g

Protein 0.4g

Health benefits

• High in vitamin E  and some are a good source of iron

• Great for the heart and can provide protection against diseases like osteoporosis and cancer

• Many of its plant compounds can lower blood pressure and improve heart health 

Low Carb Cooking tips

• Crush olives into a paste, mix with hot water and stir it with a spoon to make olive oil

• Cook olives, garlic, lemon peel, and red pepper on low heat and combine it with feta cheese to create a tasteful dip or salad dressing