Are Olives Actually Good for You? Here’s What the Experts Say

Olive oil is revered for its impressive nutrient profile. But what about olives, the ingredient olive oil comes from? In their whole form, olives are only edible when cured and processed, resulting in a flavorful yet salty food. That might make you wonder if olives are good for you and your health.

While the fruit (yes, olives are considered a fruit) offers noteworthy benefits, there are some nuances to consider. We took a deep dive into olive nutrition with nutrition experts and a cardiologist. Also, get ideas for healthy ways to enjoy olives.

Olive Health Benefits

Olives, like olive oil, contain noteworthy nutrients. "Approximately 75 percent of the fat in an olive is oleic acid, a monounsaturated fatty acid," says Brett A. Sealove, M.D., cardiologist and chair of cardiology at Hackensack Meridian Jersey Shore University Medical Center. Oleic acid is the same powerhouse compound that makes extra-virgin olive oil a keystone of the Mediterranean diet, Sealove says. "The remaining fat is a mix of polyunsaturated and small amounts of saturated fat," he notes. For context, monounsaturated and polyunsaturated fats are known as "good" fats.

These fats, along with several other nutrients, are behind the impressive benefits of olives. Here's a look at their health effects, according to experts.

Manages Inflammation

If you'd like to eat more anti-inflammatory foods, consider adding more olives to your diet. Oleic acid, which is found in olives, may prevent the activation of pro-inflammatory pathways, especially in the immune system and fat tissue, says Vanessa King, MS, RDN, registered dietitian. "This is significant because chronic inflammation is linked to increased stroke risk and cardiovascular disease," King says. It's also associated with other chronic conditions like diabetes, cancer, type 2 diabetes, and arthritis.

Increases Antioxidant Intake

By adding olives to your diet, you'll increase your consumption of polyphenols, a type of antioxidant. "Polyphenols are powerful antioxidant compounds found abundantly in plants that benefit many aspects of health, including cardiovascular health, brain health, and eye health," says King. Olives also contain vitamin E, another antioxidant, says Stacy Cleveland, MS, RDN, registered dietitian at The Ohio State University Wexner Medical Center. These antioxidants help combat oxidative stress, the main cause of pain and inflammation in the body, Cleveland says. They also protect healthy cells from damage.

Supports Heart Health

"The heart-healthy fats in olives, particularly oleic acid, may help regulate cholesterol levels by lowering LDL cholesterol while raising HDL cholesterol," says King. LDL cholesterol is considered "bad," while HDL cholesterol is considered "good." Plus, as mentioned earlier, oleic acid can combat inflammation. It helps reduce systemic inflammation, which would otherwise contribute to plaque formation and arterial stiffness over time, says Sealove. (In heart health, plaque is fat, cholesterol, and other substances that build up in arteries; arterial stiffness happens when arteries become less elastic. Both can make it difficult for blood to flow, leading to high blood pressure and heart problems.)

Olives have other heart-healthy nutrients, too. "Olives are a good source of fiber, which helps manage cholesterol by binding to bile acids in the gut and carrying them out of the body instead of allowing them to be reabsorbed," says Sealove. The aforementioned antioxidants found in olives also protect the heart by managing oxidative stress, a key factor in heart disease. Finally, olives "contain iron, which helps red blood cells work properly, and copper, which supports heart and immune health," says Sealove.

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How Many Olives to Eat Per Day

A typical serving size of olives is about a handful, or five to six olives. Put another way, a serving is about ¼ cup of olives per day, says Cleveland. Staying within this serving size will help you maintain sodium and calorie intake, she says.

Does the Curing Process Impact Olive Nutrition? 

"Raw olives are essentially inedible, given their bitterness straight off the tree," says Sealove. Therefore, all olives you eat (whether they're from a jar, can, or olive bar at the supermarket) have been cured.

This curing process affects the final nutritional content of olives. For starters, it removes the bitter compound oleuropein, an antioxidant originally present in olives, says Sealove. And while the heart-healthy fats and most of the beneficial ingredients survive processing remarkably well, the sodium content can vary greatly, he says. 

"A typical serving of about five to six olives can contain anywhere from 150 to 700 milligrams of sodium, depending on the variety and preparation," says Sealove. For context, the experts at the American Heart Association recommend no more than 2,300 milligrams of sodium per day for most adults, and closer to 1,500 milligrams for those with high blood pressure or heart disease. This is important because excess sodium intake can increase blood pressure. "So, while olives are genuinely heart-healthy, they’re not a free-for-all food for anyone managing hypertension," notes Sealove.

Managing the Salt

The simple step of rinsing olives under cold water before eating them can reduce sodium content by 20 to 30 percent, says Sealove. He also suggests choosing water-packed varieties when available and being mindful about portion size.

Does Color Matter?

The color of an olive indicates its ripeness at harvest, explains Cleveland. And while different colored olives vary in flavor, they do not differ in nutritional content. "Olives are good for you, and it does not matter the color of the olive," she notes.

How to Eat More Olives

"Olives are much more than just a garnish or something to add to cocktails. They are nutrient-rich whole foods that offer real benefits for heart health," says Sealove. He says that "Eating a small handful regularly as part of a balanced, plant-based diet can be very good for you. Just watch the sodium content and enjoy olives as a healthy addition."

Here are some expert-approved ways to eat olives:

• As an appetizer: "In Mediterranean cuisine, olives are commonly enjoyed as an appetizer or antipasto, preceding the main course," says King.
• In salads: Olives are often incorporated into salads like a Greek salad with ingredients such as tomatoes, cucumbers, and feta cheese.
• With pasta: When paired with pasta, olives add depth and flavor, as in our spaghetti with shrimp and olives recipe.
• In a cheese spread: Serve mixed-olive tapenade with your cheese spread.
• With protein: Top a protein with olives, or make roasted chicken with dates, citrus, and olives.