Green olives with pits

Snack

Item Rating: 55/100

1 serving (15 grams) contains 20 calories, 0.1 grams of protein, 2.0 grams of fat, and 0.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		31.7 g	40%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		3650.8 mg	158%
Total Carbohydrates		7.9 g	2%
	Dietary Fiber	7.9 g	28%
	Sugars	0 g
protein		1.6 g	3%
Vitamin D		0 mcg	0%
Calcium		158.7 mg	12%
Iron		4.8 mg	26%
Potassium		31.7 mg	0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 285 cal (88.2%)

Protein: 6 cal (2.0%)

Carbs: 31 cal (9.8%)

About Green olives with pits

Green olives with pits are the unripe fruits of the olive tree (Olea europaea), commonly cultivated in the Mediterranean region and integral to cuisines such as Greek, Italian, and Middle Eastern. Known for their tangy and slightly bitter flavor, they are typically cured to reduce natural bitterness. Nutritionally, green olives are a good source of healthy monounsaturated fats, providing about 14g of fat per 100g (mostly oleic acid), moderate sodium levels from curing, and small amounts of vitamins E and K. They also contain polyphenols, which have antioxidant properties, and trace minerals like iron and copper, which are vital for various body functions. Green olives are calorie-dense, offering approximately 115 calories per 100g, making them a flavorful yet energy-concentrated addition to meals or snacks.

Health Benefits

• Rich in monounsaturated fats (oleic acid), which support heart health by improving cholesterol levels.
• Contain antioxidant polyphenols that help reduce inflammation and protect cells from oxidative damage.
• Provide vitamin E, a fat-soluble antioxidant that supports skin health and immune function.
• Good source of iron, which is essential for oxygen transport in the blood and reducing fatigue.
• Contain copper, a trace mineral that assists in energy production and connective tissue health.

Dietary Considerations

Allergens: Contains None (unless processed with allergens such as nuts or gluten)

Suitable for: Mediterranean diet, low-carb diet, vegetarian diet, vegan diet

Not suitable for: Low-sodium diet (due to curing), individuals with olive allergies (rare)

Selection and Storage

Store green olives with pits in their brine in a sealed container in the refrigerator for up to 1-2 months. Ensure olives are submerged in brine to maintain freshness and prevent spoilage.

Common Questions About Green olives with pits Nutrition

Are green olives with pits high in protein?

Green olives with pits are not high in protein. A 100-gram serving contains approximately 0.8 grams of protein, making them a minor source compared to other foods. They are better known for their healthy fats and low carbohydrate content.

Can I eat green olives with pits on a keto diet?

Yes, green olives with pits are suitable for a keto diet. They are low in carbohydrates, containing only about 3.1 grams of net carbs per 100 grams, and high in healthy monounsaturated fats, which align with the macronutrient profile of keto.

What are the health benefits of green olives with pits?

Green olives with pits offer several health benefits. They are a good source of monounsaturated fats, which support heart health, and contain antioxidants like vitamin E and polyphenols, which can reduce inflammation and protect against cellular damage.

How many green olives with pits should I eat in one serving?

A standard serving size for green olives is roughly 6-8 olives, which equals about 25-30 grams. This portion provides around 35-50 calories and is sufficient for enjoying their flavor while staying mindful of sodium intake.

How do green olives with pits compare to black olives?

Green olives with pits tend to have a firmer texture and a sharper, tangier flavor compared to black olives, which are softer and milder. Nutritionally, both types are similar, but green olives may contain slightly less fat and slightly more sodium depending on how they are processed.

Data Sources & Scientific References