Olives are one of the healthiest fruit which is available in the world. The botanical name of olives is Olea europaea and it belongs to the family of Oleaceae. Olives belong to the stone fruits category. It also used in salads, sandwiches, tapenade, and pesto. They come in an oval shape with an average weight of 3 to 5 grams. Initially, olives are in green, and it turns black when they ripen.

benefits of Olives


Olives are originated from Northern Africa and majorly cultivated in the Mediterranean regions of Italy and Greece.

Nutrition Value

An Olives weigh 100 grams provides the 146 calories with a certain amount of dietary fiber. It is a rich source of Protein, Vitamin A, Vitamin E, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, and Selenium.

The following table shows the nutrition percentage of Olive:

% Daily intake per serveAverage quantity per serving
Protein3%1.2 g
Vitamin A9%400 IU
Vitamin E20%4.0 mg
Vitamin K3%1.5 mcg
Folate2%3.2 mcg
Calcium5%53 mg
Iron4%0.8 mg
Potassium2%43 mg
Sodium66%1557 mg
Selenium1%1.0 mcg

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Glycemic Index

Glycemic Index (GI) is used to measure how quickly a food converts into glucose.

Glycemic Load (GL) is used to measure how much a food converts into glucose.

The Glycemic load takes into the account when the amount of the food you have eaten and how it affects your blood sugar and insulin response.

The GI values for the Olives is 0 and the GL value is 1.


Controls Appetite

By consuming a couple of olives before a meal, you’ll be able to take the edge off your appetency. Due to monounsaturated fatty acids contained in healthy olives weigh down the digestion process and stimulate the endocrine cholecystokinin, that sends messages of fullness and satisfaction to the brain.

Improves the Memory

Olives consist of polyphenols; it is a natural chemical element which helps to reduce oxidative stress in the brain. If you eat olives daily, then it helps to improve your memory.

Keeps you stay beauty

If you eat olives on a daily basis, it helps to keep your skin stay soft and healthy because it contains oleic acid.

Good Source Anti-Oxidant and Anti-Inflammatory

Olives contain the rich source of Anti-Oxidant and Anti-Inflammatory properties which make them natural protection against cancer as a result of chronic aerophilic stress and inflammation which plays the key factor within the development of cancer. If our cells overcome by oxidative stress and chronic excessive inflammation, then our risk of cell cancer is raised. Due to the presence of a good amount of Anti-Oxidants and Anti-Inflammatory elements, olives helps us to avoid the dangerous combination of oxidative stress and chronic inflammation.

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Healthy Heart

Olive oil consists of biophenols, that suppress the oxidation of bad cholesterol which plays a key role in the development of the cardiovascular disease. High levels of bad cholesterol within the blood amplify oxidative stress that hardens the blood vessel walls. The biophenols which is present in the olives reduces blood pressure level, thus reducing the development of plaque.


There are wide varieties of olives available in the market some of them as follows:

  • Alfonso
  • Arauco
  • Gaeta
  • Nyon
  • Verdial
  • Picual
  • Gemlik
  • Gordal
  • Beldi
  • Galega


While buying the olives always prefer to choose firm one and avoid which are a softy and mushy.

How to Preserve

Olive which are in jars can be stored in a cool, dry place for up to one year. Once we open the olives which are in the jar must be placed in a refrigerator for up to two weeks.

Other Resources

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