Green Olives Nutrition Facts

Olives are a healthy inclusion in the diet since they are packed with a number of nutrients, required for the proper growth and functioning of the body system. The savory flavor of the olives can be enjoyed in the form of salads, toppings, pickles and garnishes. Some people also enjoy snacking on salted olives. Whatever form it is included in, olives add a zing to the nutritional value of any food. Breaking the myth that green and black olives are two completely different species, the fact is that they grow on the same tree. Green olives are usually harvested before they become ripe, whereas black olives are the fully ripened form of the green ones.

Nutritional Information of Green Olives

Though green and black olives may vary in their taste, the green and black olives nutrition is similar, since they are the same species. Here is a table that contains the nutritional value of green olives. The total calories in a single serving of olives (140 g) is approximately 200 calories. The nutritional value is calculated for one serving i.e one cup of green olives.

Nutrient	Nutritional Value
Sodium	460 mg
Carbohydrates	2.5 g
Proteins	1 g
Dietary Fiber	2 g
Calcium	25 mg
Fat	5 g
Iron	1 mg
Vitamin A	0.8 g
Vitamin E	0.5 mg

Benefits of Including Green Olives

As mentioned earlier, both green and black olives grow on the same tree. The only difference between them is that their harvest time is different. Also the green olives are a bit saltier and slightly bitter than their black versions, which have a sweet taste. However, both the varieties are used for culinary purposes. The health benefits of black olives as well as the green ones are one and the same.

• Green olives have high concentrations of mono-unsaturated fat that helps control the level of bad cholesterol (or LDL) in the body. It also improves the health of the heart and prevent the occurrence of cardiovascular diseases.
• The mono-unsaturated fats are also essential for the health of the cells and tissues in the body. The molecules of the fat form a protective layer around the cells, thereby reducing inflammation and damage of the organelles present in the cells.
• Green olives are rich sources of flavonoids and polyphenols, that are a type of antioxidants. These help in eradicating the free radicals in the body that are responsible for causing a number of infections and diseases.
• Green, as well as black olives also have anti-inflammatory properties that help reduce the pain and inflammation of the joints. Arthritis patients have benefited a lot by the inclusion of green as well as black olives in their daily diet.
• Green olives also contain vitamin E, which help in reducing the risk of contracting colon cancer. The antioxidants prevent the unhealthy growth and multiplication of cells which may lead to the formation of cancerous tumors.
• Women in their menopausal phase are also known to benefit from green olives. An increased intake of these nutrients help the body in fighting against the symptoms or at least reducing the frequency and intensity of symptoms of menopause like hot flashes, irritability and mood swings.

Owing to these nutritional properties, olives are included in every dish, not only to add a zesty taste but also pep up the nutrient value of the food. The unique flavor and texture of the olives make it the most celebrated food across the globe. Hence it is aptly said about green olives that 'Good things come in small packages'.