1 serving (15 grams) contains 22 calories, 0.0 grams of protein, 2.0 grams of fat, and 0.5 grams of carbohydrates.
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Nutrition Information
Calories |
196.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 22% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1608 mg | 69% | |
| Total Carbohydrates | 4.5 g | 1% | |
| Dietary Fiber | 4.4 g | 15% | |
| Sugars | 0 g | ||
| protein | 0 g | 0% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 0 mg | 0% | |
| Iron | 0 mg | 0% | |
| Potassium | 0 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
Source of Calories
About Pitted green olives
Pitted green olives are a type of fruit harvested from the Olea europaea tree, native to the Mediterranean region. Renowned for their role in Mediterranean cuisine, these olives are typically preserved in brine, giving them a savory, tangy flavor. Nutritionally, green olives are rich in healthy monounsaturated fats, primarily oleic acid, and contain moderate amounts of vitamin E, iron, copper, and fiber. They are low in carbohydrates and a good source of antioxidants such as hydroxytyrosol and oleuropein, which contribute to their health-promoting properties. Due to their nutrient content, they are often considered a heart-healthy snack or ingredient in a balanced diet.
Health Benefits
- Rich in monounsaturated fats, particularly oleic acid, which may support heart health and reduce inflammation.
- Contain vitamin E, a powerful antioxidant that protects cells from oxidative damage.
- Provide iron, which supports the production of healthy red blood cells.
- High in antioxidants like oleuropein and hydroxytyrosol, which may reduce oxidative stress and support overall health.
- Contain dietary fiber, which aids digestion and promotes gut health.
Dietary Considerations
Selection and Storage
Store unopened jars of brined green olives in a cool, dark place, such as a pantry. Once opened, keep them in the refrigerator in their brine and consume within two weeks for optimal freshness.
Common Questions About Pitted green olives Nutrition
What is the nutritional content of pitted green olives?
Pitted green olives are relatively low in calories, with about 15 calories per 5-olive serving. They contain approximately 1 gram of fat, mostly monounsaturated, 1-2 grams of carbohydrates, negligible protein, and some sodium depending on curing methods. They also provide small amounts of vitamins like vitamin E, and minerals such as copper and iron.
Can I eat pitted green olives on a keto diet?
Yes, pitted green olives are keto-friendly because they are low in carbohydrates. With around 1-2 grams of carbs per 5-olive serving and high healthy fat content, they align well with the macronutrient requirements of a ketogenic diet. However, watch for added sugar in some brined varieties.
What are the health benefits of eating pitted green olives?
Green olives are rich in healthy monounsaturated fats, which can support heart health by improving cholesterol levels. They also contain antioxidants like vitamin E and polyphenols, which may help reduce inflammation and protect against oxidative stress. However, their high sodium levels from brining should be considered by individuals watching their salt intake.
What is the recommended serving size for pitted green olives?
A typical serving size of pitted green olives is about 5 to 8 olives, which is approximately 15-25 grams. This serving provides a flavorful complement to meals without adding excessive calories or sodium. Moderation is key due to their salt content.
How do pitted green olives compare to black olives?
Pitted green olives and black olives differ mainly in taste and processing. Green olives are picked before ripening and tend to be firmer and saltier, while black olives are left to fully ripen and are softer with a milder flavor. Nutritionally, both are low in calories and a good source of healthy fats, but sodium content may be slightly higher in green olives due to brining.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Pitted green olives DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
