Olives
Olives are nutrient-dense fruits rich in monounsaturated fats, polyphenols, and vitamin E, particularly prized in Mediterranean diets for their cardiovascular and anti-inflammatory properties.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin E2.3 mg15% DV
- Vitamin A28.0 mcg3% DV
- Sodium1029.0 mg45% DV
- Copper0.35 mg39% DV
- Iron4.6 mg26% DV
- Calcium123.2 mg9% DV
- Saturated Fat2.0 g
- Hydroxytyrosol / Oleocanthal~14 mg
- Polyphenols~210 mg
Score · 79/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Sodium32% DV
- Copper28% DV
- Iron18% DV
- Vitamin E11% DV
- Calcium7% DV
Overview
Olives (Olea europaea) originated in the Mediterranean region and have been cultivated for over 8,000 years. They are technically fruits, not vegetables, and exist in various forms—green (unripe) and black (ripe)—each with distinct polyphenol profiles. Green olives contain higher levels of oleuropein, a bitter polyphenol with potent anti-inflammatory effects, while black olives develop more complex flavor compounds during ripening. The primary longevity relevance stems from their exceptional fat composition: approximately 70-80% of calories come from monounsaturated fats (oleic acid), similar to avocados. Olives are also rich in secoiridoid polyphenols, hydroxytyrosol, and other phenolic compounds well-documented in Mediterranean diet research. These bioactive compounds have been extensively studied in relation to cardiovascular health, cognitive function, and healthy aging. The curing and fermentation process used in traditional olive preparation can enhance bioavailability of certain compounds and introduce beneficial probiotics, though commercial olives vary widely. A moderate serving (about 10-15 olives) provides substantial anti-inflammatory and antioxidant benefits without excessive sodium, making olives an accessible longevity food.
Health Benefits (5)
- Reduced cardiovascular disease risk and improved lipid profilesstrongOleic acid (monounsaturated fat) and polyphenols like hydroxytyrosol lower LDL oxidation, improve endothelial function, and reduce systemic inflammation markers including CRP and IL-6
- Enhanced cognitive function and reduced neurodegenerative disease riskmoderatePolyphenols cross the blood-brain barrier and provide neuroprotection through antioxidant and anti-inflammatory pathways; oleuropein activates SIRT1 and autophagy-related pathways
- Improved bone health and reduced osteoporosis riskmoderatePolyphenols inhibit osteoclast activity and promote osteoblast differentiation; oleic acid enhances calcium absorption efficiency
- Antimicrobial and anti-cancer propertiesemergingOleuropein and other secoiridoids demonstrate antimicrobial activity against pathogenic bacteria and in-vitro antiproliferative effects on cancer cell lines, though human evidence remains limited
- Reduced insulin resistance and improved glucose metabolismmoderatePolyphenols improve insulin sensitivity through AMPK activation and reduce postprandial glucose spikes via delayed gastric emptying
Food Pairings
- ·Pair with leafy greens (spinach, arugula) because fat-soluble vitamins (K, E) and polyphenols are enhanced by the oleic acid in olives, improving bioavailability
- ·Combine with tomatoes and feta cheese because lycopene absorption from tomatoes is enhanced by monounsaturated fats, while fermented feta provides synergistic probiotics
- ·Mix with fatty fish (sardines, mackerel) because both provide omega-3 and monounsaturated fats that work synergistically to reduce inflammation and improve cardiovascular outcomes
- ·Pair with whole grains (farro, quinoa) because fiber slows polyphenol metabolism, extending their antioxidant residence time in the gut
Practical Tips
- ·Choose green olives over black for maximum oleuropein content; unripe olives contain 2-3x higher polyphenol levels than ripe varieties
- ·Select olives cured in brine rather than lye-cured varieties to preserve polyphenol content; rinse excess sodium before eating if monitoring intake
- ·Consume olives with their extraction oil (extra-virgin olive oil adds additional polyphenols); oil-cured olives provide the most bioactive compounds
- ·Store opened olive containers in the brine solution in the refrigerator to maintain polyphenol stability; limit exposure to air and light
- ·Include 10-15 olives (about 40-50g) as part of a meal rather than a standalone snack to optimize fat absorption and satiety
Optimal Timing
Olives are best consumed with meals containing carbohydrates or proteins, as the fat content slows digestion and stabilizes blood glucose. No specific time-of-day advantage exists, but midday meals are ideal to prevent evening sodium intake if sodium is a concern
High sodium content (typically 300-500mg per 10 olives) means olives are best avoided immediately before sleep if sensitive to sodium's effects on fluid retention. Excellent addition to lunch or early dinner meals.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower olives is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about olives
What is olives?
Olives is classified as a fruit. Olives are nutrient-dense fruits rich in monounsaturated fats, polyphenols, and vitamin E, particularly prized in Mediterranean diets for their cardiovascular and anti-inflammatory properties.
Is olives healthy?
Olives scores 79/100 in Formulate, making it a solid choice. Its strongest contributions come from Sodium, Copper, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is olives high in protein?
Not particularly. A 140 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Is olives high in fiber?
It's a moderate source of fiber. A 140 g serving provides about 4.5 g of fiber (~16% of the 28 g daily value).
What vitamins and minerals are in olives?
In a 140 g serving, olives is highest in Sodium (~45% DV), Copper (~39% DV), Iron (~26% DV), Vitamin E (~15% DV).
Is olives keto-friendly?
Yes — it fits comfortably in most keto plans. A 140 g serving has about 4.3 g of net carbs (8.8 g total minus 4.5 g fiber).
When is the best time to eat olives?
Best any time of day. Olives are best consumed with meals containing carbohydrates or proteins, as the fat content slows digestion and stabilizes blood glucose. No specific time-of-day advantage exists, but midday meals are ideal to prevent evening sodium intake if sodium is a concern
How much olives should I eat?
A typical serving is around 140 g (~161 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating olives alongside several other fruit sources.
What pairs well with olives?
Olives pairs nicely with: Pair with leafy greens (spinach, arugula) because fat-soluble vitamins (K, E) and polyphenols are enhanced by the oleic acid in olives, improving bioavailability; Combine with tomatoes and feta cheese because lycopene absorption from tomatoes is enhanced by monounsaturated fats, while fermented feta provides synergistic probiotics; Mix with fatty fish (sardines, mackerel) because both provide omega-3 and monounsaturated fats that work synergistically to reduce inflammation and improve cardiovascular outcomes; Pair with whole grains (farro, quinoa) because fiber slows polyphenol metabolism, extending their antioxidant residence time in the gut.
Supplements that mirror Olives's nutrient profile
Encyclopedia entries that supply the same signature nutrients olives contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Olives
These are the nutrients olivescontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.