Calories in Green Olives

Olives are green when they are picked up before they ripen. They are cured in brine for 7 - 8 months. This helps get rid of the bitterness and also increases their shelf life. Olives in brine can be consumed over years without refrigeration. Fully ripe olives are black or purple, and they require cooking in cans for some time, to prevent the growth of bacteria in the cans. Brine with low pH and high salinity, helps inhibit the growth of bacteria in green olives. In the Mediterranean region, olives have been a part of regular diet since 8000 years! Everyone knows that olive oil is healthy, but very few people know about the nutrition facts and calories in green olives. Dietitians and scientists are researching on the Mediterranean diet as people in the Mediterranean region are less susceptible to heart diseases than people in the Western countries.

Green Olive Calories

Calories in green olives may vary slightly according to the variety chosen. According to USDA Nutrient Database

• A pickled green olive (about 2.7g) contains 4 calories.
• 100 g pickled, canned or bottled, green olives contain 145 calories.

1 oz. or one serving of 10 small green olives contains 41 - 42 calories. Medium-sized 10 green olives would offer 49 calories, while large green olives (10 in number) would offer 57 calories. If you select giant green olives, then 10 such olives would come with 96 calories. One cup sliced or chopped green olives contains about 193 calories.

Green Olives Nutrition Facts

Most of the fat obtained from green olives is monounsaturated fat, and hence good fat. Green olives nutrition facts inform us that green olives are loaded with vitamins and minerals, and they are a very good source of fiber. They are high in calcium, iron, vitamin E, selenium and copper. The monounsaturated fat from green olives helps to lower the risk of atherosclerosis, and also helps have sufficient amount of HDL (good) cholesterol in the body. As the olives are rich in fat soluble antioxidant vitamin E, they help cancel the harmful effects of free radicals on the body. They protect your body from all types of diseases, including cancer. Vitamins and minerals from green olives offer strong, shiny hair, and glowing skin. The polyphenols and flavonoids from olives exhibit anti-inflammatory properties. They help lower the symptoms of asthma, osteoarthritis and rheumatoid arthritis. They prevent accumulation of cholesterol in the arteries, and thus help prevent heart diseases. Fiber in olives improves your digestive health and helps prevent colon cancer. Consumption of green olives is especially beneficial for perimenopausal women. They help reduce the frequency and intensity of hot flashes. The anti-aging properties of green olives can help you look younger.

According to USDA National Nutrient Database, 100 g green olives (pickled, canned or bottled), contain:

Calories: 145 Proteins: 1.03 g Total Fat: 15.32 g Fatty acids, total monounsaturated: 11.314 g Fatty acids, total saturated: 2.029 g Carbohydrates: 3.84 g Fiber: 3.3 g Calcium: 52 mg Iron: 0.49 mg Magnesium: 11 mg Phosphorus: 4 mg Potassium: 42 mg Sodium: 1556 mg Vitamin E (alpha-tocopherol): 3.81 mg Vitamin K (phylloquinone): 1.4 mcg

Zinc: 0.04 mg Copper: 0.12 mg Selenium: 0.9 mcg Vitamin A: 20 mcg_RAE Vitamin A: 393 IU Thiamin: 0.021 mg Riboflavin: 0.007 mg Niacin: 0.237 mg Pantothenic acid: 0.023 mg Folate: 3 mcg Choline: 14.2 mg Beta carotene: 231 mcg Vitamin B-6: 0.031 mg Sugar: 0.54g Water: 75.28 g

Calories in green olives are healthy calories but as olives are high in fat and sodium, they should be consumed in moderation. Remember, traditionally cured olives are healthier than lye-processed olives. You can add olives to various soups, salads and desserts, to reap the many health benefits of olives.