Olive oil gets all the heart-healthy buzz. But olives are certainly no slouch. These fruits (yes, they’re a fruit!) top charcuterie boards, garnish martinis and get spread on bread in tapenades. But are olives a healthy snack?
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There are pros and cons to regularly eating olives, but the benefits win out, says registered dietitian Devon Peart, RD, MHSc, BASc. She shares why olives are good for you and how many olives you should eat a day.
Olives are a nutritional powerhouse. Although they’re composed mostly of fat, it’s monounsaturated fat, the type known for having health benefits.
“Fat isn’t the enemy,” Peart notes. “Some types of fat, like the fat in olives and olive oil, are actually heart healthy.”
Plus, olives are loaded with other nutrients that are good for you, too, including vitamin E and antioxidants (substances that protect cells from damage).
Olives provide many health benefits, but they are still relatively high in fat. Canned olives are often packed in brine, which makes them high in sodium (salt). Just one green olive contains 62.4 milligrams of sodium, so salt content can add up quickly. The CDC estimates that 90% of American adults get too much sodium.
Makes you feel full after snacking
Olives, which have a lot of fat, are a filling snack. That’s because fat takes longer to digest, so it helps make you feel full.
“Olives do what you want a snack to do: They’re good for your health and keep hunger at bay until your next meal,” Peart says.
As long as you eat a small amount of olives, they’re a healthy snack. Ten olives only have about 50 calories.
Olives are a staple of the Mediterranean diet, but also fit into multiple eating patterns. Olives have almost no carbohydrates, making them a good choice for low-carb plans like keto, and are a fine snack for people who follow plant-based diets, too.
And olives offer a variety of flavors. All olives are salty, but some have added spices that give them different flavors. You can also find olives that are stuffed with garlic or red peppers (among other delicacies, too).
Gives you a healthy dose of vitamin E
Vitamin E is a powerful vitamin. It’s an antioxidant that protects cells from the type of damage that can increase your risk of diseases like cancer and Parkinson’s disease. It also:
- Decreases inflammation (irritation and swelling).
- Plays a role in preventing atherosclerosis, when arteries harden and narrow.
But taking vitamin E supplements can be dangerous, cautions Peart. “Taking too much vitamin E can cause serious side effects. It’s better to eat vitamin E-rich foods, like olives.”
The 4 Health Benefits of Olives – Dr.Berg
FAQ
Is it bad to eat a whole jar of olives?
Can I eat olives straight from the jar?
How many olives can I eat in a day?
Should you rinse jarred olives?
Are olives bad for You?
Olives can provide a cornucopia of calories. And while this food can be included in a healthy diet and you don’t need to take any caloric concerns around olives to the extreme, it is something to consider and be aware of before popping a handful into your mouth.
What are the side effects of using too much olive oil?
Consuming a lot of olive oil can lead to an increase in calories, and therefore to weight gain. Beyond the fact that it contains essential fatty acids that help reduce cholesterol, it has a lot of calories.
Are canned olives bad for You?
Olives provide many health benefits, but they are still relatively high in fat. Canned olives are often packed in brine, which makes them high in sodium (salt). Just one green olive contains 62.4 milligrams of sodium, so salt content can add up quickly. The CDC estimates that 90% of American adults get too much sodium.
What happens if you eat too much olives?
“Excessive sodium intake can lead to high blood pressure and an increased risk of heart disease, stroke, and kidney problems.” “A serving of olives (about 5-6 medium-sized olives) contains around 230–250 mg of sodium,” adds Best.