Black Olives Nutrition

Olives are among some of the oldest foods that have been used by humans throughout the ages. Olives are fruits of olive trees that are said to be native to Greece. Unlike most of the edible fruits, you cannot consume olives right after plucking them from the tree. Such olives are extremely bitter and are usually cured with materials like brine, vinegar and lye. The type of curing is responsible for the flavor and texture of the olives, to some extent. Even the type of olive and the region in which it is cultivated, are some other factors that may affect its flavor. In general, olives are classified into black and green olives. Even the nutrition in both types are almost the same, black olives are said to have a higher nutritional value, as compared to its counterpart.

What are Black Olives

Even though, most of us are familiar with olive oil as well as both green and black olives, many are still unaware of the difference between them. While green olives are unripe olives that are harvested before they get ripe, black ones are olives that are allowed to get ripe on the trees itself. Once they get fully ripened and turn purplish black in color, these olives are cured and is packed in both pitted and non pitted forms. There are many different types of black olives that include Kalamata olives from Greece, nicoise and nyon olives from France and Gaeta from Italy. In some cases, green olives too acquire black color, as a result of processing, but the former types are mainly classified as black olives. As compared to black olives, the green version is firmer and denser. Green olives are often found in pitted forms with stuffing. It has been observed that the black version is more often used for cooking and garnishing. But, as far as the nutritional value of black olives is concerned, it is almost same as to that of green olives.

Black Olive Nutrition Facts

As mentioned above, you may not find much difference between the nutrition offered by black and green olives, even though, they may vary in taste. However, black olives have a higher oil content, as compared to the green varieties. As far as black olives nutrition is concerned, one ounce of olives amounts to around 32 calories. The following table will provide you with details about the nutrient content in one ounce of black olives.

Nutrient	Value
Carbohydrates	2 g
Fat	3 g
Protein	0.3 g
Vitamin A	113 IU
Vitamin E	0.5 mg
Calcium	24 mg
Iron	0.9 mg
Sodium	200 mg

Apart from the above said nutrients, black olives are rich in certain phytonutrients that have several health benefits. Even a significant amount of fat content in these olives are good fats that are said to be beneficial in lowering bad cholesterol. It is a good source of vitamin E, which is an antioxidant that can fight free radicals and prevent certain diseases. So, black olives can be a healthy addition to your diet. As it is high in sodium content, moderate use is always recommended. As in case of other olives, excess consumption of these olives on an empty stomach may lead to digestive problems. It will be better to avoid those varieties that contain ferrous gluconate.