Are Olives Healthy for You?

If you’ve ever found yourself snacking on olives straight from the jar, you might have asked yourself, “Are olives healthy?”

What’s more, with the soaring popularity of the Mediterranean diet — it was ranked as the healthiest diet in 2025, after holding the title for many years — boosting the profile of olives and olive oil, it might start feeling especially pertinent to know whether olives are actually healthy.

If you’re a fan, you’ll be glad to know that the answer is yes; olives are healthy. While you’ll want to be careful with portions due to their high sodium content, olives are a great addition to a balanced diet.

So, are olives healthy? Absolutely, but why are they healthy? Are green olives healthier than black olives? And what health benefits can you gain from eating these Mediterranean fruits?

To answer all these questions and more, read on to find out why you should reach for that jar of olives next time you need a snack.

 Jump to Section

• Are Olives Healthy for You? 
• How Healthy Are Olives for You? 
• What Are the Health Benefits of Olives?
• How To Incorporate Olives Into Your Diet

Are Olives Healthy for You? 

Yes, olives are generally considered healthy for you. There is a reason that olives play such an important role in the heart-healthy Mediterranean diet. In addition to whole grains, fresh produce, legumes, fish and lean meats, olive oil is a critical component of the Mediterranean diet.

So, we know that olives are good for you, whether you’re cooking with olive oil or snacking on pitted olives. But why are olives healthy?

Firstly, olives are high in vitamin E and other antioxidants. As the Cleveland Clinic explains, vitamin E can protect against inflammation and the health concerns that it causes. No one who’s noticed the metallic taste of olives will be surprised that they’re high in iron and copper as well. Olives are also a good source of fiber and promote healthy digestion.

Why else are olives healthy? Improving heart health is a key benefit. Olives contain monounsaturated fats like oleic acid, which may be linked to a reduced risk of heart disease, lower cholesterol and healthier blood pressure.

Thanks to the antioxidants they contain, olives could help to protect us from inflammation-related ailments, and their calcium content can help contribute to reducing the risk of osteoporosis. 

Watch Sodium Intake

But be careful with overeating olives, as sodium is the biggest nutritional drawback of this otherwise healthy food. Olives are healthy, but since they’re usually kept in a briny liquid, they have quite a bit of salt. 

If you have high blood pressure or are trying to prevent it, moderate your portions to avoid consuming too much sodium.

Olive Oil 

So, to recap: are olives healthy? You bet. But what if you don't like the taste of them? Even if whole olives are not to your taste, you can still get many benefits from incorporating the healthiest olive oil into your cooking.

It’s important to keep in mind that lower-grade olive oils may contain fewer nutrients and antioxidants due to processing, and that moderation is key due to how calorie-dense oil is.

Are Green Olives Healthy for You? 

The difference between green and black olives isn’t as stark as you might think. They’re the same fruit — did you know the olive is a fruit, by the way, and sometimes even considered among the healthiest fruits?

Green olives are picked before they’re ripe, while black olives are ripe when they’re picked. Ask, “Are olives healthy?” and the answer will be yes, no matter what variety you’re talking about. Green and black olives are fairly similar nutritionally, but there are slight differences you may want to note.

Calories, Fat and Sodium

Are green olives healthy for you? Absolutely, but green olives tend to contain more sodium, calories and fat than black olives. These differences aren’t huge, and green olives are healthy either way, but you may want to note that if fat or sodium is something you’re watching.

It also means that it’s more important to look for low-sodium brands of green olives for optimal health. For the healthiest snack, also make sure to look for olives that use minimal preservatives as well.

Vitamin E

Not only are green olives healthy, but they also contain more vitamin E than their black counterparts. More than just looking snazzier on the rim of a martini than black olives, green olives pack in more of the benefits to your vision, skin and hair that come with a high concentration of vitamin E. So, if vitamin E is lacking in your diet, go for green olives. 

Are Black Olives Healthy for You? 

All olives are healthy, but if you’re anemic or struggle to get enough iron in your diet, you might want to eat black olives more often. That’s because, compared to green olives, black olives are richer in iron, as well as lower in fat and sodium.

You'll still want to look for low-sodium and all-natural brands to get the best bang for your nutritional buck, but if you go for black olives, you’ll enjoy the benefits of an iron-rich snack.

Are Kalamata Olives Healthy for You? 

This is a bit of a trick question, because Kalamata olives are actually a sub-variety of black olives. What makes Kalamata olives special isn’t their nutritional profile or even flavor, but where they’re grown: true Kalamata olives have to be grown in one of two regions in Greece.

While they can be grown in other regions, they have to grow in Greece to get the official Kalamata varietal designation. Outside of that geographic distinction, Kalamata olives are better known for their unique and intense briny flavor. This sets them apart from other black olive varieties.

Nutritionally, however, this Greek food is pretty similar to other black olives. They’re low in calories, rich in iron and antioxidants, and a good source of healthy fats. They are also linked to a lower risk of several diseases. That should all tell you that, yes, Kalamata olives are healthy.

Are Olives Healthy for Everyone? 

Now that we've answered the question "Are olives good for you?", it's important to consider whether olives are healthy for everyone. Of course, those with an allergy to olives, though rare, should avoid adding them to their diet.

Additionally, those who need to watch sodium intake very closely, such as those with high blood pressure or kidney issues, should avoid olives or consume them in moderation.

No matter what, you should watch portion size due to the high amount of sodium found in most olives, remembering that the American Heart Association recommends a maximum of 2,300 milligrams of sodium per day, with 1,500 milligrams being optimal even for healthy adults.

However, if sodium is of concern, incorporating olive oil into your diet can be a great way to get the health benefits of olives without the sodium. 

How Healthy Are Olives for You? 

We’ve answered the question, “Are olives healthy?” in detail, but how do the numbers stack up? Here is the nutritional profile of black olives, so you can see how healthy black olives are for yourself.

Black Olives Nutrition Info (per 50-gram serving):

• Calories: 52.5
• Total Fat: 4.77 grams (6% DV)
• Saturated Fat: 0.63 grams (3% DV)
• Carbohydrate: 3 grams (1% DV)
• Sodium: 440 milligrams (19% DV)
• Fiber: 1.5 grams (5.5% DV)
• Protein: 0.44 grams
• Iron: 1.655 milligrams
• Calcium: 45 milligrams
• Vitamin E: 0.825 milligrams

Pretty great, right? While this overview makes it easy to see why black olives are healthy, it’s also important to note that the sodium content is a little high.

Since a diet high in sodium can lead to high blood pressure and heart disease, you might want to focus on including low-sodium varieties of black olives in your diet to avoid consuming excess sodium. 

Canned Green Olives Nutrition Info (per 50-gram serving): 

• Calories: 73
• Total Fat: 7.7 grams (10% DV)
• Saturated Fat: 1 gram (5% DV)
• Carbohydrate: 1.9 grams (1% DV)
• Sodium: 778 milligrams (32% DV)
• Fiber: 1.7 grams (6% DV)
• Protein: 0.52 grams
• Iron: 0.25 milligrams
• Calcium: 26 milligrams
• Vitamin E: 1.905 milligrams 

Notice that green olives have over double the sodium and a slightly higher fat content than an equivalent serving of black olives.

So, are olives healthy, no matter what color you choose? Sure, but if you’re watching your sodium or fat intake and wondering "What olives are the healthiest?", opt for black olives or limit yourself to a smaller portion of green olives.

You may also be curious about olive oil, since it’s such a convenient way to get the benefits of olives in your diet, especially if you don’t love the flavor of whole olives. 

Surprisingly, the nutritional profile of 1 tablespoon (15 grams) of olive oil is quite similar to that of a serving (100 grams) of whole olives, with 118 calories, 13.5 grams of fat (11 grams unsaturated), and 1.94 milligrams of vitamin E. What’s more, a high-grade olive oil will have 0 milligrams of sodium.

What Are the Health Benefits of Olives?

We've already briefly covered the health benefits of olives and answered the question, "Why are olives healthy?" But if you want to go a little more in-depth, these are the primary health benefits offered by olives, which include a reduced risk of heart disease, better appetite regulation and even improved vision. 

1. Fighting Inflammation

Olives help fight inflammation as they contain antioxidants. Since inflammation is a key culprit in many illnesses, from high blood pressure to Crohn’s disease, this health benefit means olives are healthy for maintaining overall well-being.

As Harvard Health explains, adding olive oil to your diet is a good way to reduce inflammation, so you don't have to miss out on this olive health benefit just because you don't like whole olives. 

2. A Heart-Healthy Snack

Studies show that the Mediterranean diet is one of the healthiest to follow. In fact, a study published by the New England Journal of Medicine shows that following this diet can reduce the risk of getting heart disease by 28%. That major benefit is in no small part thanks to the fact that the Mediterranean diet includes so much olive oil.

The helpful inflammation-fighting antioxidants in olives are one reason for this, but another reason that olives are healthy for your heart is that they’re high in monounsaturated fats and plant compounds that help you keep your cholesterol and blood pressure down.

Combined with their antioxidant-rich nutritional profile, olives make healthy snacks that help to prevent heart disease. Even better? That Mediterranean diet study shows us that olive oil is just as good a source of heart-healthy compounds as whole olives are.

So, if you've been wondering, "Are olives heart-healthy?", the answer is yes! 

3. May Reduce Risk of Cancer

While more research is needed to strongly link the antioxidants in olives to reduced cancer risk, many cite this as one of the many reasons olives are healthy.

Preliminary research has indicated that people who eat olives regularly are at a lower risk of various types of cancer, so you may want to take this potential health property of olives into consideration when meal planning.

4. Better Vision Health

You may not be able to turn in your reading glasses just yet, but vitamin E promotes eye health, as explained in more detail by Johns Hopkins Medicine. Since olives are rich in vitamin E, they might help to protect your eyesight, while also improving skin and hair health and even cognition.

5. Improve Bone Health

As we age, bone density becomes an increasingly pressing health concern, as bone loss can lead to osteoporosis or a greater risk of injuries in the elderly. To protect yourself against these risks, it’s important to eat a diet rich in calcium.

As Medline Plus explains, our bodies can't make calcium, so we must get it from food or supplements. While not the most calcium-rich food out there, olives can still help you meet your daily calcium needs. In fact, an average serving of around six olives provides 12% of the recommended daily calcium intake for adults.

Besides promoting healthy aging, olives are healthy for people who have sensitivities to dairy and can’t get their calcium from typical sources like cheese, yogurt and milk.

6. Appetite Regulation 

Interestingly, eating olives may help you from overeating. Because olives are a good source of unsaturated fats and fiber, eating a few as a snack can improve satiety, keeping you full between meals and limiting the chance of needing to eat more. This health benefit of olives is especially helpful if you want to lose weight. 

7. Better Gut Health

While this isn't a major benefit of eating olives, they can have some positive impact on gut health. The monounsaturated fatty acids (MUFA), notably oleic acid, found in olives have been linked to better gut health, along with helping to reduce inflammation and improving heart health.

Olives are also one of the most popular fermented foods, and these types of foods can help to strengthen your gut microbiome. 

8. Good Source of Fiber

As mentioned earlier, olives have a decent amount of fiber per serving and are a good addition to a diet rich in other sources of fiber, such as healthy vegetables, beans and nuts. Fiber can keep you feeling fuller for longer, help with healthy digestion and has even been linked to a reduced risk of heart disease. 

As most Americans don't get enough of the nutrient (some studies have shown that up to 95% of the U.S. population don't consume enough fiber), adding an extra source of fiber like olives to your diet is always a good idea. 

How To Incorporate Olives Into Your Diet

So, we've answered the question "Are olives healthy for you?" and know more about why they are healthy, but how can you incorporate them into your diet?

Like all healthy foods, eating olives as they come as a snack can be a good way to add them to your diet. You can also include them in dinner spreads, such as a tapas or mezze-style feast.

They can be added to salads, pasta sauces or creative appetizers like antipasto skewers as well. Olives make a tasty pizza topping too, whether that's on regular pizza or a lower-carb crustless pizza. Making tapenade or using chopped olives to top hummus are also delicious ideas.

While Mediterranean recipes work best with olives, you can really add them to any dish you like for an extra hit of savory flavor. 

As we've covered in this article already, olive oil offers all the same health benefits of olives (while being lower in sodium); therefore, you can also turn to any recipe that features olive oil to incorporate this nutrient-dense fruit into your diet. From classic spaghetti aglio e olio to a more unique orange olive oil cake, there's no shortage of options! 

In all cases, remember to practice portion control as olives and olive oil are high in fat and calories, and whole olives are often high in sodium as well. 

How Many Olives Should You Eat a Day?

While olives are healthy, they are high in calories, fat and sodium. Therefore, you should limit yourself to about a handful of olives per day, which is around 15 to 20 grams. If adding olives to recipes, slicing them can help them go further without needing to overindulge.

When using olive oil, try to limit yourself to about two tablespoons per day at most, as this product is also fat and calorie-dense. 

So, after all of this, are olives healthy? Yes, they are!

While the answer to "Which olives are the healthiest?" generally leans toward black olives, this is only slightly. Whether green or black, olives boast many health benefits that make them a worthy addition to your everyday diet.

From you’re cooking with olive oil to adding olives to salads or even eating whole olives as a snack, your health will benefit. So, why not make it a goal to find more ways to enjoy olives?

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.