Olives: Nutrients, What Research Shows and Safety
Table olives (Olea europaea) as a food: USDA nutrients, why brining makes them high in sodium, what research does and does not show, and safety notes.
Content last updated . This page has not been medically reviewed.
Olives are the small, oily fruit of the olive tree, Olea europaea, in the olive family (Oleaceae). Botanically the fruit is a drupe (a fleshy fruit around a single pit). Fresh olives are very bitter, so the olives sold for eating are cured or brined first. People eat them for flavor, healthy-fat and Mediterranean-diet reasons. This page is about whole table olives; it keeps the food separate from supplements and from hype, and it looks closely at the salt that curing adds.
Read this first
- Olives are a salty food. USDA lists 735 mg of sodium in 100 g of canned ripe olives and 1,556 mg in 100 g of pickled green olives, which is 32% and 68% of the FDA Daily Value (under 2,300 mg a day). [1][2][3] The NHS names olives among the salty foods to eat less often or in small amounts. [4]
- People who watch their blood pressure, have kidney or heart problems, or have been told to limit salt should check the label and ask their clinician. This is information, not a prescription.
- Any food can cause an allergic reaction. For trouble breathing or swelling of the face or throat, call 911. See food allergy basics and emergency signs. Olive pollen allergy (hay fever) is a separate, known problem. [11]
- Home-cured olives carry a real food-poisoning risk if the curing is not done to a tested method. [6]
- Honest summary: olives supply fat, some fiber and a few minerals. We did not find human trials of table olives themselves showing that they prevent or treat any disease.
What is in it (USDA values)
| Nutrient | Per 100 g, ripe canned | Per 5 large ripe olives (22 g) | % Daily Value for those 5 | Per 100 g, green pickled |
|---|---|---|---|---|
| Energy | 116 kcal | 26 kcal | not set | 145 kcal |
| Total fat | 10.9 g | 2.4 g | 3% | 15.3 g |
| Saturated fat | 2.28 g | 0.5 g | 3% | 2.03 g |
| Fiber | 1.6 g | 0.4 g | 1% | 3.3 g |
| Sodium | 735 mg | 162 mg | 7% | 1,556 mg |
| Iron | 6.28 mg | 1.4 mg | 8% | 0.49 mg |
| Copper | 0.25 mg | 0.06 mg | 6% | 0.12 mg |
| Calcium | 88 mg | 19 mg | 1% | 52 mg |
| Vitamin E | 1.65 mg | 0.4 mg | 2% | 3.81 mg |
| Potassium | 8 mg | 2 mg | 0% | 42 mg |
| Vitamin C | 0.9 mg | 0.2 mg | 0% | 0 mg |
| Vitamin A (RAE) | 17 µg | 4 µg | 0% | 20 µg |
Source: USDA FoodData Central, SR Legacy: "Olives, ripe, canned (small-extra large)" [1] and "Olives, pickled, canned or bottled, green" [2]. The USDA household portions are 1 large ripe olive (4.4 g), 1 small (3.2 g), 1 tbsp (8.4 g), and 1 green olive (2.7 g); the 22 g column is our own scaling of the per-100 g values (5 x 4.4 g). One green olive is about 2.7 g, so 5 green olives (13.5 g) would carry roughly 210 mg of sodium by the same scaling. % Daily Value uses the FDA 2016 Daily Values; values vary with variety, ripeness, curing method and storage. The ripe-olive iron figure is much higher than the green-olive figure; we did not find a source that explains why, so treat it as a USDA data point for that product only.
Olives contain plant compounds called phenolics, including oleuropein and hydroxytyrosol. A 2024 mini-review of fermented olives notes that olives contain fiber and polyphenols with known health-promoting effects, but the abstract does not say whether the underlying studies were in people or in the lab. [8] USDA also measured lutein plus zeaxanthin (510 µg per 100 g) and beta-carotene (198 µg per 100 g in ripe olives). [1] The human evidence for these compounds in olives eaten as food is not established in the sources we read.
What research says
| Health goal | What the sources found | Strength of evidence | What was studied |
|---|---|---|---|
| Blood pressure and salt | Cutting sodium intake lowers blood pressure, most clearly in people with high blood pressure or chronic kidney disease; a 2026 dose-response meta-analysis found falls of about 2.3/1.1 mmHg (hypertension) and 4.5/2.2 mmHg (kidney disease), and almost none in people without hypertension. [5] | Established for salt in general; no trial of olives | Low-sodium diets, not olives. It explains why the brine matters. |
| Heart and metabolic health from olive phenolics | A 2024 systematic review of 12 randomized trials (683 people) of oleuropein and hydroxytyrosol found mixed but encouraging changes in weight, blood fats and glucose, and said more studies are needed. [7] | Promising but limited | Supplements, pure compounds and enriched foods, with doses from 5 mg of hydroxytyrosol to 990 mL a day of olive leaf infusion. Not table olives. |
| Gut health from fermented olives | A mini-review describes interest in fermented olives as a plant-based fermented food. [8] | Insufficient evidence | Review of the topic; evidence type not stated in the abstract |
| Disease prevention by eating table olives | We searched Europe PMC for trials, cohort studies and meta-analyses of table olive consumption and health outcomes and found none that tested olives themselves. Proper evidence not found in the sources we read. | Insufficient evidence | Not applicable |
| Vitamin or mineral supply | Olives give small amounts of iron, copper and vitamin E per serving; no nutrient reaches 10% of the Daily Value in one USDA household portion. [1][2] | Established as nutrient content only | USDA food composition data |
Eaten as food vs taken as a supplement or extract. The best-studied olive products are the oil (see extra virgin olive oil in the diet) and leaf extracts (see olive leaf). The phenolic trials above used supplements or concentrated compounds, so their results should not be read as results for eating olives. Eating a few olives is not the same dose or product as a capsule or an oil used in a trial.
How much is a normal serving
- We did not find an official "one serving of olives" figure from a source we read, so we give only USDA household portions: 1 large ripe olive is 4.4 g, 1 small is 3.2 g, 1 tbsp is 8.4 g, and 1 pickled green olive is 2.7 g. [1][2] This is information, not a prescription.
- Because the sodium adds up quickly, the number of olives matters more than for most fruit. The FDA Daily Value for sodium is under 2,300 mg a day, and over 70% of sodium in the US diet comes from packaged and prepared foods. [3]
- Ripe (black, canned) and green (pickled) olives differ in USDA data: green olives have more than twice the sodium per 100 g. Labels differ by brand and curing method, so read the sodium line on the pack.
- We did not find a source we could read on how rinsing or soaking olives changes their sodium or nutrients: Proper evidence not found in the sources we read.
Safety, allergy and medicines
- Sodium and blood pressure: olives are a high-sodium food. Too much salt can raise blood pressure, which raises the risk of heart attacks and strokes. [4] The effect of cutting sodium is larger in people with high blood pressure or chronic kidney disease. [5] Anyone told to limit salt should count olives.
- Medicines: we did not find a source we could read describing a medicine interaction with table olives as a food, so we make no claim either way. People on blood pressure medicine or a sodium-restricted diet for heart or kidney disease should ask a pharmacist or clinician. Olive leaf products are different and have their own cautions on the olive leaf page.
- Botulism from home curing: a 2003 outbreak in Italy was linked to green olives that a restaurant prepared by soaking them in salt water. The salt level and acidity were not standardized, and a jar made at the same time had a pH of 6.2, well above the 4.6 level needed to stop Clostridium botulinum growing. The investigators concluded the olives were the likely source. [6] Commercially produced olives are made under controlled processes; home curing is where the risk lies.
- Allergy: olive pollen allergy (hay fever) is documented in clinical research. [11] Allergy to the fruit itself, and cross-reactions between olive pollen and foods: Proper evidence not found in the sources we read. For any suspected food allergy see food allergy basics and emergency signs.
- Acrylamide: a 2023 study measured acrylamide (a substance that can form when food is processed with heat) in 15 commercial Spanish black ripe olive samples and found 79 to 1,068 µg per kg. [9] A 2026 study reports that changes to packing conditions can lower it. [10] The sources we read do not say what this level means for people who eat olives, so we make no health claim about it.
- Pregnancy: we did not find an official statement specific to olives. See foods in pregnancy: what official bodies advise.
- Pits: pit fragments can break teeth. We did not find a source we read on this, so we leave it as common sense, not a cited claim.
Choosing, storing and food safety
- Check the sodium line on the label; sodium varies by brand and curing method.
- Wash fresh produce under running water, and do not use soap or produce wash. [12] Olives sold in brine are ready to eat from the jar.
- Keep opened jars cold and follow the label. Refrigerate pre-cut or packaged produce. [12]
- Do not cure olives at home without a tested method from a food-safety authority. [6]
Related pages
Health connections for Olives
What research links to eating or drinking this food, and how strong the evidence is. Many studies are observational or use juice, powder, oil or extracts rather than the food as eaten; each card says which.
Everyday nutrients: fat, fiber, iron, copper, vitamin E
Established roleOlives supply mostly fat plus small amounts of fiber and minerals. In one USDA household portion no nutrient reaches 10% of the Daily Value.
Supplements: Nutrient supply only; no claim that eating olives treats a deficiency.
Olive phenolics (oleuropein, hydroxytyrosol) and heart or metabolic markers
Preliminary or mixedA 2024 review of 12 randomized trials found mixed but encouraging changes in weight, blood fats and glucose, with more research needed.
Supplements: Results for concentrated compounds do not carry over to eating olives.
Fermented olives and gut health
Not enough evidenceFermented olives are of research interest as a plant-based fermented food, but the abstract we read does not say what kind of studies it draws on.
Supplements: No good evidence of benefit from eating olives for gut health found in the sources read.
Disease prevention from eating table olives
Not enough evidenceWe searched Europe PMC for trials, cohorts and meta-analyses of table olive intake and health outcomes and found none that tested olives themselves.
Supplements: Proper evidence not found in the sources we read.
Acrylamide in black ripe olives
Not enough evidenceAcrylamide (a substance that can form with heat processing) was measured at 79 to 1,068 µg per kg in 15 commercial Spanish black ripe olive samples. The sources read do not say what this means for health.
Supplements: Not applicable; no health claim made.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Health goals (1)
- Blood Pressure SupportDocumented risk
Olives are a high-sodium food (USDA: 735 to 1,556 mg per 100 g), and cutting sodium lowers blood pressure most in people with hypertension or kidney disease. People told to limit salt should count olives.
Body systems (2)
- Cardiovascular SystemDocumented risk
Olives are a high-sodium food (USDA: 735 to 1,556 mg per 100 g), and cutting sodium lowers blood pressure most in people with hypertension or kidney disease. People told to limit salt should count olives.
- Heart & CirculationDocumented risk
Olives are a high-sodium food (USDA: 735 to 1,556 mg per 100 g), and cutting sodium lowers blood pressure most in people with hypertension or kidney disease. People told to limit salt should count olives.
Conditions & symptoms (1)
- Essential HypertensionDocumented risk
Salt lowers blood pressure when reduced, most in people with hypertension; olives are salty, so portions matter for people managing blood pressure.
Documented risks and interactions (3)
- Sodium from brining and blood pressure. Curing puts salt into olives: USDA lists 735 mg of sodium per 100 g in canned ripe olives and 1,556 mg in pickled green olives. People who must limit salt should count them.
- Botulism risk from home-cured olives. A 2003 Italian outbreak was linked to green olives cured in salt water with no standard salt level or acidity; a jar made at the same time had pH 6.2, above the 4.6 needed to stop the bacteria.
- Olive pollen allergy. Allergy to olive tree pollen (hay fever) is documented. Allergy to the fruit, and cross-reactions with foods, were not found in the sources read.
Frequently asked questions
Are olives good for you?
They give fat, a little fiber and small amounts of iron, copper and vitamin E, but they are salty. [1][2][4] We found no trials showing that eating table olives prevents or treats a disease; the studies on olive phenolics used supplements or concentrated compounds. [7]
How much sodium do olives have?
USDA lists 735 mg per 100 g for canned ripe olives and 1,556 mg per 100 g for pickled green olives, against an FDA Daily Value of under 2,300 mg a day. [1][2][3] Brands differ, so check the label.
Can I eat olives if I have high blood pressure?
The sources we read do not give an olive-specific rule. They do say that cutting sodium lowers blood pressure most in people with high blood pressure or kidney disease, and the NHS lists olives among salty foods to eat in small amounts. [4][5] Ask your clinician what fits your plan.
Is it safe to cure olives at home?
It can be risky. An Italian outbreak of botulism was linked to green olives cured without a standardized salt level or acidity. [6] Use a tested method from a food-safety authority.
Is olive oil the same as eating olives?
No. Most of the heart-health research is about olive oil or whole Mediterranean-style diets. See extra virgin olive oil in the diet.
References
- US Department of Agriculture. FoodData Central: Olives, ripe, canned (small-extra large), FDC ID 169094. SR Legacy, April 2018 release. Read 2026-10-23.
- US Department of Agriculture. FoodData Central: Olives, pickled, canned or bottled, green, FDC ID 169096. SR Legacy, April 2018 release. Read 2026-10-23.
- US Food and Drug Administration. Sodium in Your Diet. Read 2026-10-23.
- NHS. Salt: the facts. Read 2026-10-23.
- Iwelomene O et al. Dietary sodium reduction and blood pressure: a dose-response meta-analysis in hypertensive and chronic kidney disease patients. Clin Kidney J 2026. PMID 41635921. Abstract read 2026-10-23.
- Cawthorne A et al. Botulism and preserved green olives. Emerg Infect Dis 2005;11(5). Read 2026-10-23.
- Frumuzachi O et al. Systemic health effects of oleuropein and hydroxytyrosol supplementation: a systematic review of randomized controlled trials. Antioxidants (Basel) 2024. PMID 39334699. Abstract read 2026-10-23.
- Health benefits of fermented olives, olive pomace and their polyphenols: a focus on the role of lactic acid bacteria. Front Nutr 2024. PMID 39360269. Abstract read 2026-10-23.
- New and rapid analytical method using HPLC-MS detection for acrylamide determination in black ripe olives. Foods 2023. PMID 37959156. Abstract read 2026-10-23.
- Effect of packing conditions on the acrylamide content in black ripe olives. J Sci Food Agric 2026. PMID 41735178. Abstract read 2026-10-23.
- Innovative symptoms assessment approach using eHealth technologies in patients with Olea europaea pollen allergy using an environmental exposure chamber. Int Arch Allergy Immunol 2026. PMID 42879385. Title read 2026-10-23.
- US Food and Drug Administration. Selecting and Serving Produce Safely. Read 2026-10-23.