are olives good for you

Olives are generally good for you when eaten in moderation, especially as part of a balanced, Mediterranean-style diet. They provide healthy fats, antioxidants, and some fiber, but the high salt content in many jarred/canned olives means portion size matters.

What makes olives healthy?

• Olives are rich in monounsaturated fats (especially oleic acid), which are linked to better heart health and improved cholesterol profiles.

• They contain antioxidants like oleuropein and hydroxytyrosol that may help reduce oxidative stress and inflammation, supporting heart and potentially cancer protection.

• A small serving adds fiber, vitamin E, and small amounts of other vitamins and minerals, contributing modestly to gut, immune, and skin health.

Downsides and who should be careful

• Most table olives are cured in brine and can be very high in sodium, which may be an issue for people with high blood pressure or heart disease.

• Some people may experience digestive discomfort or allergic reactions, and flavored/packaged olives can contain added oils or preservatives that reduce their overall healthfulness.

• Large portions can add up in calories quickly, since olives are energy-dense due to their fat content.

Green vs black, fresh vs jarred

• Both green and black olives offer similar healthy fats and antioxidants; differences mainly come from ripeness and processing rather than one being clearly “healthier.”

• Minimally processed olives (or those packed in water or lower-salt brines) are generally a better choice than heavily salted, stuffed, or highly flavored versions.

How much and how to eat them

• For most healthy adults, a small handful (about 5–10 olives) as a snack or topping a few times per week fits well into a balanced diet.

• Using olives alongside extra-virgin olive oil, vegetables, whole grains, fish, and legumes mirrors Mediterranean-style eating patterns linked to better long-term health.

Quick answer

• Yes, olives are “good for you” as a source of healthy fats and antioxidants, especially in modest portions and with attention to sodium.

• If you have high blood pressure, kidney disease, or need to limit salt, look for low-sodium options, rinse brined olives, and keep serving sizes small.

Information gathered from public forums or data available on the internet and portrayed here.