scored 75/100
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.
4.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 75.
Less a 2.0 anti-nutrient penalty (high sodium).
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.
Oleic acid (monounsaturated fat) and polyphenols like hydroxytyrosol lower LDL oxidation, improve endothelial function, and reduce systemic inflammation markers including CRP and IL-6
Polyphenols cross the blood-brain barrier and provide neuroprotection through antioxidant and anti-inflammatory pathways; oleuropein activates SIRT1 and autophagy-related pathways
Polyphenols inhibit osteoclast activity and promote osteoblast differentiation; oleic acid enhances calcium absorption efficiency
Oleuropein and other secoiridoids demonstrate antimicrobial activity against pathogenic bacteria and in-vitro antiproliferative effects on cancer cell lines, though human evidence remains limited
Polyphenols improve insulin sensitivity through AMPK activation and reduce postprandial glucose spikes via delayed gastric emptying
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
Breaks a fast
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.
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.
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.
Olives scores 75/100 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.
Not particularly. A 140 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
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).
In a 140 g serving, olives is highest in Sodium (~45% DV), Copper (~39% DV), Iron (~26% DV), Vitamin E (~15% DV).
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).
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
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.
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.
High sodium.
Encyclopedia entries that supply the same signature nutrients olives contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.