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Nutritional Value of Olives

By Stephanie M. Beaudette MEd., RDN

Olives provide a wonderful burst of flavor in a small package. These nutritious fruits can be part of a balanced and nutritious diet providing heart healthy monounsaturated fats and antioxidants like polyphenols. Polyphenols are part of a large group of antioxidants with the potential to provide several health benefits. Due to the brining solution and processing of olives, these treats can be high in sodium. Enjoy olives in moderation.

Health and Nutrition Benefits

Five medium-sized black olives provide 25 calories, 2 grams of fat and 95 milligrams of sodium. Four green pimento-stuffed olives have 25 calories, 2.5 grams of fat and 310 milligrams of sodium. More than half of the fat in olives is heart-healthy monounsaturated fat. The American Heart Association recommends consuming foods rich in monounsaturated fats, which may help lower cholesterol levels, in place of saturated or trans fats. They also recommend limiting sodium to 1,500 milligrams or less daily. Enjoy olives occasionally rather than daily when following a low sodium diet.

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