The healthy facts

Not only do olives taste delicious, but they also have excellent nutritional qualities, are easy to digest due to their high fibre content and contain plenty of minerals and nutrients.

Olives contain 150kcal in around 100 grams, which is four times lower than processed snacks. Olives also provide the following nutritional benefits.

  • Oleic acid – up to 77% of olives’ fat content is oleic acid, a monounsaturated fat. Studies show that including olives in a daily diet helps replace saturated fat with unsaturated fat, which helps maintain normal blood cholesterol levels.
  • Calories – there’s about 150kcal in every 100 grams of olives. That’s 37kcal for each seven olives.
  • Iron – black olives are a particularly good source of iron, accounting for 45.5% of the recommended daily allowance.
  • Vitamin E – table olives are a source of vitamin E which helps protect cells from oxidative damage.
  • No harmful fats – Table olives are virtually cholesterol free.
  • Olives are also easy to digest – due to the lignin/cellulose ratio which is being lower than 0.5. Eating seven olives a day is good for you and your body.