Olives - nutrient composition, characteristics, calories, recipes
Felix Weber
2026-03-19
3 min. read
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Olives are a key food product in the Mediterranean diet -- they aid digestion, are low in calories, contain healthy fats, and have ample vitamins and minerals. What pairs best with them? How do green olives differ from black olives? What exactly is their nutrient composition?
Olive oil
The olive tree (Olea europaea L..) is commonly known as the European olive tree. It occurs naturally in the Mediterranean basin, where it has been cultivated since more than 3,500 years B.C.E., and its plantations cover about 8 million hectares. The tree grows slowly, and the first fruits appear only after 10 years.
Black and green olives
The color of the olive tree's fruit does not depend on its type, but on its maturity at the time of harvest and the type of industrial processing. Green olives are usually harvested before they are ripe. Black olives when they reach full maturity. This makes them taste different. The less ripe they are, the more bitter and less mineral compounds they have. Sometimes producers oxidise green olives to get a black color.
The nutritional value of olives
Olives are a source of many nutrients, minerals, and vitamins. They are abundant primarily in unsaturated fatty acids and especially oleic acid. They also contain high amounts of potassium, calcium, sodium, magnesium, phosphorus, and iron.
The properties of olives
Because of its composition, olives have many positive properties for the body, including: they prevent and support the treatment of diseases of the circulatory system, nervous system, skin, allergies, lower cholesterol and blood glucose, lower blood pressure, protect against migraines, delay the aging process, reduce the risk of breast cancer, protect the body from free radicals, support the metabolism of matter, have a beneficial effect on the microflora of the digestive tract, and act as an antibacterial and antifungal agent.
Olives are calorific
The calorie content of olives per 100 g of product is on average 125 kcal. Given that a single serving is usually 10 to 15 grams, the calories will be less than 20 kcal, so the olives will also work for people on a reduction diet.
Olives are the recipe
Olives are a great addition to many dishes. They perfectly highlight the taste of white cheeses, salads, pizzas, pasta dishes, meat dishes and vegetables. Besides, they are considered an excellent and healthy snack, especially since in stores you can buy them in a version filled with almonds, garlic, pepper, cheese or anchois.
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