Health Benefits of Eating Black Olives

Health Benefits of Eating Black Olives

What are the health benefits of black olives?

Most people dismiss them as a garnish or as an attractive addition to a Greek salad. Black olives have much to offer from a health perspective.

This salty-tasting fruit picked from the vines of the olive tree can be enjoyed green or allowed to ripen to become the more subdued, less astringent black olive.

Although not everyone has a fondness for the taste of this Mediterranean delicacy. Those who do can reap some pretty impressive benefits. What are the health benefits of black olives?

Health Benefits of Black Olives: Healthy Fats

Black olives are a rich source of monounsaturated fats. The same type of fat that makes nuts so healthful. Monounsaturated fats help to lower LDL (the bad cholesterol) as well as protect against heart disease.

Monounsaturated fats along with polyunsaturated fats are considered to be “good” fats in terms of overall health.

There’s also preliminary evidence that monounsaturated fats help with weight control, possibly by increasing satiety.

Health Benefits of Black Olives: Cell Protection

Black olives are a good source of vitamin E. A strong antioxidant vitamin that helps to protect cells against free radical damage.

One cup of olives supplies almost a quarter of the day’s requirement for vitamin E.

It also protects against oxidation of cholesterol which can damage blood vessels, leading to an increased risk of a heart attack.

Combine this with the monounsaturated fats found in black olives and you have a winning combination for a healthy heart.

Health Benefits of Black Olives: More Antioxidant Protection

Black olives are a good source of polyphenols, antioxidants. It may reduce the risk of heart disease and cancer.

Combining the monounsaturated fats, vitamin E, and polyphenols found in black olives adds up to a powerful combination from a health.

It nutrition standpoint ‘” and to think you get it all from a serving of black olives.


Some canned, black olives are artificially ripened which reduces their polyphenol content. Plus, some producers use artificial chemicals and even dyes to give black olives a darker pigment, so always buy from a reputable source.

Olives, in general, are high in sodium since they’re soaked in brine during the process. Because of this, they should be eaten in moderation, particularly by those with high blood pressure.

Olives, because of their higher fat content, are also relatively rich in calories compared to some fruits and vegetables. A cup of black olives has around 150 calories.


Enjoy the health benefits of black olives. But don’t eat too many of them if you’re on a low sodium diet.