Olives are small fruits that grow on olive trees (scientific name is Olea europaea ).

They belong to a family of fruits called hard-seeded fruits, with the same family as mango, cherry, peach, almond and pistachio (laughter).

Olives are rich in vitamin E and other powerful antioxidants. Research indicates that they are beneficial to the heart and can prevent osteoporosis and cancer.

Beneficial fat in olives is extracted to make Pure olive oil , one of the main components of the region's healthy diet Mediterranean .

People often eat olives with salad, sandwiches, tapenade sauce or pesto sauce.

This green olives:

Liu - Composition of Nutrition and Health Benefits
Olive is oval, weighs an average of 3-5 grams .

Some unripe olives are green, when ripe turns black. Some others remain green even when ripe.

In Mediterranean countries, 90% of olives are used to produce olive oil .

Nutritional ingredients

Olive fruit contains 115-145 calories per 100 grams, or every 10 olives contain about 59 calories (assuming each olive weighs 4 grams).

They contain 75-80% country , 11-15% fat, 4-6% carbohydrates (carb) and a small amount of protein.

The table below contains information about nutrients in olive fruits .

General information
Calories 115
Country 80%
The protein 0.8 g
Carb 6.3 g
Street 0 g
Fiber 3.2 g
Fat 10.7 g
Single saturation 1.42 g
Polyunsaturated 7.89 g
Do not produce cholesterol 0.91 g
Omega-3 0.06 g
Omega-6 0.85 g
Trans fat ~


Olive fruit contains 11-15% fat

74% of this fat contains oleic acid, a type of monounsaturated fatty acid. It is the main ingredient in olive oil.

It has many health benefits, including reducing swelling, inflammation, and reducing the risk of cardiovascular diseases. It may even help fight cancer .

Crux : Olive is an unusual fruit because of its high fat content. Olives contain a lot of oleic acid (omega 3 fatty acids) that have many health benefits.

Carb and fiber

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Carb in olive is mostly fiber

Olive also contains carb . An olive fruit is only 4-6% carb, and contains a lot of fiber.

In fact, fiber accounts for 52-86% of total carb.

So olive has a very low carb content, only about 1.5 grams in 10 medium-sized olives.

However, olives contain less fiber, because 10 olives provide only about 1.5 grams of fiber for the body.

Crux: Olive contains 4-6% of carb, most of this carb contains fiber.

Vitamins and minerals

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Olive is a source of vitamin E, iron, copper and calcium for the body

Olive is a source of many vitamins and minerals, some vitamins and minerals are added in the metabolism.

  • Vitamin E: High-fat plant-based foods contain the most powerful antioxidants.
  • Iron: Black olives are a source of iron for the body because iron is very important in transporting oxygen in red blood cells .
  • Copper: This is an essential mineral often lacking in Western diets. Copper deficiency increases the risk of cardiovascular disease .
  • Calcium: is the most abundant mineral in the body, necessary for bone, muscle and nervous system function .
  • Sodium: most olive fruit contains a lot of sodium, because it is packed in salt water.

Crux : Olive is a source of vitamin E, iron, copper and calcium for the body. They can also contain high levels of sodium if packaged in salt water.

Other organic compounds

Olive contains many organic compounds, especially rich in antioxidants .

  • Oleuropein: is an antioxidant that is abundant in unripe fresh olives, has many health benefits .
  • Hydroxytyrosol: (extracted from olive leaves) When ripe olives, oleuropein will be converted into hydroxytyrosol, a powerful antioxidant .
  • Tyrosol: is a fairly common compound in olive oil. This antioxidant is not as potent as antioxidant like hydroxytyrosol. However, it also helps prevent cardiovascular diseases .
  • Oleonalic acid: This antioxidant can prevent damage to the liver, control blood fat and reduce swelling and inflammation .
  • Quercetin: This nutrient can reduce blood pressure and improve cardiovascular health.

Crux: Olives are often rich in antioxidants such as oleuropein, hydroxytyrosol, tyrosol, oleonalic acid and quercetin.

Process of olive processing

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People often use olives in the form of fruits to process:

  • Soaked Spanish green olives.
  • Natural Greek black olives.
  • Late-ripening California olives thanks to oxidation and then soaking.

Because olives are so bitter, they are not used to eat fresh. Instead, they are preserved and fermented.

Processing in this form eliminates bitter taste like oleuropein, which is abundant in green olives.

The amount of bitter taste found at least in ripe black olives .

However, there are many types of olives that are not processed but can still be eaten when ripe.

Olive processing can take several days to several months, depending on usage. The most commonly used processing method is traditional Mediterranean processing for flavor, color and harmony .

Lactic acid is also an important part of fermentation, a natural preservative that prevents the attack of harmful bacteria on olives.

Currently, researchers are seeking answers to the question of whether fermented olives work on them beneficial bacteria in the body or not. This can help improve digestive health .

Crux : Olive fruits are very bitter and often preserved and fermented. This fermentation process can benefit the digestive system.

Benefits of olives

Olive is the main ingredient in the Mediterranean diet, has many health benefits, especially cardiovascular health and prevention of cancers.

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Has antioxidant properties

Diets with antioxidants are believed to help reduce the risk of chronic diseases such as cardiovascular disease and cancer.

Olive is rich in antioxidants and beneficial for health such as anti-inflammatory, minimizing the growth of unwanted microorganisms .

One study showed that eating finely ground olive pulp can increase the amount of glutathione in the blood. This is the most powerful antioxidant compound in the body .

Olive can also prevent bacteria from infecting the airways and intestines .

Crux : Olives rich in antioxidants help reduce oxidative stress in the body and help fight bacterial infections.

Improve cardiovascular health

The amount of cholesterol in the blood and high blood pressure are the two diseases that easily lead to heart disease.

Oleic acid, the main fatty acid found in olives has been shown to improve cardiovascular health. It can control cholesterol and protect LDL cholesterol from oxidation .

Moreover, some studies also show that olive and olive oil can lower blood pressure .

Crux : Olive and olive oil can help control cholesterol and protect LDL cholesterol from oxidation. They can also lower blood pressure.

Improve bone health

Osteoporosis is characterized by decreased volume and bone quality, and may increase the risk of fractures.

The proportion of people with osteoporosis in Mediterranean countries is lower than in European countries. This has led scientists to consider the anti-osteoporosis use of olives .

Some organic compounds found in olives and olive oil have been shown to help prevent bone loss in animal studies .

Human studies on this issue are still lacking, but animal studies and dietary data from Mediterranean people show a significant reduction in fracture rates .

Crux : Using olives in diets may reduce the risk of bone loss and osteoporosis, but there is a lack of research on humans.

Prevent cancer

Olive and olive oil are widely used in the Mediterranean region, where there are fewer people suffering from chronic diseases and cancers than European and American countries .

Eating olives can help reduce the risk of cancer.

Partly because olive fruit contains many antioxidants and oleic acid. An in vitro experiment shows that they can kill cancer cells in the chest, large intestine and stomach .

However, human studies still need to be conducted to test these results. At this point it is unclear whether olive eating affects cancer.

Crux : Olive is rich in antioxidants. Many in vitro experiments show that they can help prevent cancer. However, there is still a lot of research on people to test these findings.

The harms and problems are worth paying attention to

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Olives are very easy to use, but they can be high in salt due to the salinity of the soaked olive solution.


Allergies to olive pollen are very common but very rare in allergies to olives.

After eating olives, sensitive people may have an allergic reaction in the mouth and throat .

Contains heavy metals

Olive fruit contains many heavy metals and minerals such as boron, sulfur, tin, lithium.

Consuming a large amount of heavy metals can be harmful to health and increase the risk of cancer .

However, the content of these heavy metals in olives is lower than the limit. Therefore, they are considered safe .

Carcinogen Toxic Acrylamide is found in foods prepared at high temperatures

Acrylamide toxin has been linked to an increased risk of cancer in some studies, although recent studies are questioning this relationship .

However, health facilities recommend limiting the amount of acrylamide as much as possible .

Some types of olives may contain high levels of acrylamide due to high-temperature food processing, especially with ripe California black olives .

Crux: Olive fruits are usually easy to eat and rarely cause allergies. However, they may contain a small amount of heavy metals and contain large amounts of salt. Some types of olives may contain acrylamide-causing toxins.


Olives are delicious and nutritious dishes for meals or appetizers.

They contain less carbs but are high in fat. They are also beneficial for health, including cardiovascular health.

Olives are also very easy to incorporate in meals, and supplement many nutrients for a healthy diet.