Locations:
Search IconSearch

7 Reasons Why Olives Are Healthy for You

They’re packed with nutrients like vitamin E, are heart-healthy and keep you feeling full

Person taking a helping of green olives at the dinner table.

Olive oil gets all the heart-healthy buzz. But olives are certainly no slouch. These fruits (yes, they’re a fruit!) top charcuterie boards, garnish martinis and get spread on bread in tapenades. But are olives a healthy snack?

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

There are pros and cons to regularly eating olives, but the benefits win out, says registered dietitian Devon Peart, RD, MHSc, BASc. She shares why olives are good for you and how many olives you should eat a day.

Are olives healthy?

Olives are a nutritional powerhouse. Although they’re composed mostly of fat, it’s monounsaturated fat, the type known for having health benefits.

“Fat isn’t the enemy,” Peart notes. “Some types of fat, like the fat in olives and olive oil, are actually heart healthy.”

Plus, olives are loaded with other nutrients that are good for you, too, including vitamin E and antioxidants (substances that protect cells from damage).

Regularly eating olives:

1. May improve your heart health

Most healthy eating plans encourage you to use olive oil as your cooking oil of choice. Olive oil also contains oleic acid, which can potentially:

Noshing on olives can be a good move for your heart, too, as olives also contain oleic acid.

2. Provides you with healthy fats

The much-lauded Mediterranean diet promotes eating healthy fats, including olives, as well as olive oil.

Fat does have more calories than carbohydrates or protein. But when it comes to heart health, Peart says the type of fat you eat is more important than the amount.

Advertisement

“Years ago, there was a trend towards low-fat diets,” she explains. “Yet doctors found that when people reduced their fat intake, they ate more sugary foods. And at the same time, we saw an increase in people with obesity.”

3. Boosts the fiber in your diet

Most Americans don’t get enough fiber in their diets. Olives are a good source of the nutrient, containing 1.5 grams of fiber in about a half cup, says Peart.

Fiber helps:

  • Maintain good digestion.
  • Reduce your heart disease risk.
  • Keep you full for longer.

4. Gives you a healthy dose of vitamin E

Vitamin E is a powerful vitamin. It’s an antioxidant that protects cells from the type of damage that can increase your risk of diseases like cancer and Parkinson’s disease. It also:

  • Decreases inflammation (irritation and swelling).
  • Plays a role in preventing atherosclerosis, when arteries harden and narrow.

But taking vitamin E supplements can be dangerous, cautions Peart. “Taking too much vitamin E can cause serious side effects. It’s better to eat vitamin E-rich foods, like olives.”

5. Makes you feel full after snacking

Olives, which have a lot of fat, are a filling snack. That’s because fat takes longer to digest, so it helps make you feel full.

“Olives do what you want a snack to do: They’re good for your health and keep hunger at bay until your next meal,” Peart says.

As long as you eat a small amount of olives, they’re a healthy snack. Ten olives only have about 50 calories.

Olives are a staple of the Mediterranean diet, but also fit into multiple eating patterns. Olives have almost no carbohydrates, making them a good choice for low-carb plans like keto, and are a fine snack for people who follow plant-based diets, too.

And olives offer a variety of flavors. All olives are salty, but some have added spices that give them different flavors. You can also find olives that are stuffed with garlic or red peppers (among other delicacies, too).

6. Could reduce your cancer risk

Olives have phytonutrients, including antioxidants. Research indicates that these antioxidants reduce inflammation, which can damage healthy cells and lead to cancer.

7. Helps manage your blood sugar levels

People eating diets high in monounsaturated fat, like the kind found in olives, tend to have better blood sugar control, says Peart. One study in mice compared the effects of oleic acid (the fat in olives) against palmitate, a saturated fat found in palm oil and butter.

Palmitate was more associated with insulin resistance compared to oleic acid. Insulin resistance is associated with higher blood sugar levels, a precursor of diabetes.

Do olives and olive oil have the same health benefits?

Olives and olive oil share many healthy properties. Both contain heart-healthy fat and other nutrients like vitamins E and K, as well as some key minerals. They both may help to lower “bad” LDL cholesterol and raise “good” HDL cholesterol.

Advertisement

And olives have the additional benefit of fiber. They’re also filling because they’re a whole food that you eat on their own. In contrast, olive oil is only the fat, and you add it in small amounts to food or use it in cooking.

Which olives should you eat?

It doesn’t matter whether you eat green, black, Castelvetrano or Kalamata olives. Peart notes that nutritionally, all olives are quite similar.

Color differences are due to ripeness. Green olives are picked early, while black ones are picked once they’ve ripened.

Flavor changes among different varieties are due to the method of curing and how long they’re cured for. Fresh olives off the tree are bitter, so they have to undergo a curing process to be palatable.

Curing uses a solution of water and salt. So, if you have hypertension (high blood pressure), you should choose a lower sodium snack. If you want to lower the sodium in olives, rinse them with water before adding them to meals or munching on them right out of the jar.

How many olives should you eat a day?

Stick to eating a handful a day — that’s about a quarter cup. This amount gives you all the benefits of the fruit, says Peart. Eat more than that and the calories could add up, as well as the salt. If you don’t love snacking on straight-up olives out of the can or jar, you can add olives to almost anything for a little zip: your next saladpizzachicken dinner or even breakfast.

Advertisement

Although olives are healthy, it’s best not to feast on them all day long. Eat a moderate amount, and you’ve got the perfect, satisfying snack!

Advertisement

Learn more about our editorial process.

Related Articles

Hand blocking spoonful of sugar cubes from their coffee, with oversized heart nearby
February 11, 2025/Nutrition
Is Sugar Bad for Your Heart?

A high intake of sugar can cause an increase in ‘bad’ cholesterol and a decrease in ‘good’ cholesterol

Raw liver, pork, salmon and eggs, and almonds
February 11, 2025/Nutrition
Biotin: What Are the Benefits? And Do You Really Need Supplements?

This essential nutrient helps convert food into energy, but don’t expect wonders for your nails and hair

Person holding bowl of vegetarian foods on their lap, like avocado, rice, veggies and chickpeas
February 7, 2025/Nutrition
Heart-Healthy Diets: Eating Plans Your Heart Will Love

The Mediterranean diet, DASH diet or more plant-based eating plans can improve heart health

Person retrieving a bottle of water from refrigerator
February 4, 2025/Nutrition
Should You Be Worried About Nanoplastics?

The teeny-tiny chemicals are hard to detect and may lead to health complications

Table filled with fresh veggies and grilled asparagus and salmon
February 4, 2025/Nutrition
Hidradenitis Suppurativa Diet: Foods To Eat and Avoid

Nutrition plays an important role in managing this chronic inflammatory skin disease

Hand pouring red capsules out of bottle into other hand
January 31, 2025/Nutrition
Do You Need CoQ10 Supplements?

Most people don’t need additional CoQ10, but it may help if you live with migraines or heart disease — if you check with your doctor first

Wooden bowl of white yogurt next to wooden spoon of white capsules
January 30, 2025/Nutrition
When Should I Take Probiotics for Best Results?

Taking your probiotics in the morning with food is a great strategy — but consistency is key

Happy person holding cup of coffee up to mouth, about to enjoy the drink
January 29, 2025/Nutrition
Is Coffee Good for Your Liver?

That cup of joe may help decrease inflammation and remove damaged cells in the vital organ

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad