Olives: Briny Bites Loaded with Heart-Healthy Monounsaturated Fat & Vitamin E

Ten medium olives (30 g) deliver 45 kcal, 4 g fat (75 % oleic acid), 1 g fiber and 12 % DV vitamin E—plus the signature Mediterranean umami-salt punch.

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F T IN P W V

Olives: Briny Bites Loaded with Heart-Healthy Monounsaturated Fat & Vitamin E

Zinc Vegan Gluten-Free Healthy Fats Dairy-Free Fiber

What Exactly Are Table Olives?

Olives are the fermented or brine-cured drupes of the evergreen **olive tree (*Olea europaea*)**. Fresh off the branch they’re inedibly bitter—curing transforms the phenolic compound **oleuropein** into a pleasantly savory fruit.

Common Varieties & Flavor Notes

- **Manzanilla (Spain)** – small green, buttery, often pimento-stuffed - **Kalamata (Greece)** – purple-black, meaty, wine-like tang - **Castelvetrano (Italy)** – bright green, sweet & mild - **Arbequina (Spain)** – tiny, nutty, high oil content Season peaks **October → January** but cured olives are shelf-stable all year.

Nutrition per 100 g, canned ripe (drained)

|Calories|Protein|Fat|Sat. Fat|MUFA|Carbs|Fiber|Vitamin E|Iron|Sodium| |---|---|---|---|---|---|---|---|---|---| |115 kcal|0.8 g|10.7 g|1.4 g|7.9 g|6.3 g|3.2 g|3.8 mg (25 % DV)|3.3 mg (18 %)|735 mg (32 %)|

Health Benefits Backed by Research

- **Oleic acid** (MUFA) helps maintain healthy HDL/LDL ratios. - Rich in **vitamin E & polyphenols** (tyrosol, hydroxy-tyrosol) that protect LDL from oxidation. - Fermentation introduces **probiotic lactobacilli** that may aid gut health. - Naturally **gluten-, dairy- & carb-light** snack for keto & Mediterranean diets.

Drawbacks & How to Mitigate

- **High sodium**—rinse or soak in water 10 min to cut salt ~25 %. - Processing may add **ferrous gluconate** (black colorant) – harmless but note for sensitivities. - Pits can chip teeth; choose pitted if serving to kids.

DIY De-Salting & Marinating

Rinse, then marinate 24 h in extra-virgin olive oil with garlic, lemon zest, rosemary & chili flakes. Store refrigerated; flavor deepens for a month.

Cooking Uses Beyond Tapenade

- **Sheet-pan chicken** with lemon & olives - Toss into **shakshuka** for briny pops - Slice into **sourdough focaccia** dough - Fold chopped olives into **quinoa or farro salads**

Best Flavor Pairings

- Citrus, tomato, artichoke - Cheeses: feta, halloumi, aged manchego - Proteins: sardine, chickpeas, lamb - Herbs: oregano, thyme, rosemary

Buying & Storage Tips

- Look for **firm, shiny fruit**; shriveled = old. - Unopened jars keep **18 months** cool & dark; once opened, keep submerged in brine, refrigerate and use **within 3 weeks**. - Freeze leftover tapenade in ice-cube trays for instant flavor bombs.

1. Olives

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Olives: Briny Bites Loaded with Heart-Healthy Monounsaturated Fat & Vitamin E

Ten medium olives (30 g) deliver 45 kcal, 4 g fat (75 % oleic acid), 1 g fiber and 12 % DV vitamin E—plus the signature Mediterranean umami-salt punch.

0.0(0)

F T IN P W V

Zinc Vegan Gluten-Free Healthy Fats Dairy-Free Fiber

What Exactly Are Table Olives?

Common Varieties & Flavor Notes

Nutrition per 100 g, canned ripe (drained)

Health Benefits Backed by Research

Drawbacks & How to Mitigate

DIY De-Salting & Marinating

Rinse, then marinate 24 h in extra-virgin olive oil with garlic, lemon zest, rosemary & chili flakes. Store refrigerated; flavor deepens for a month.

Cooking Uses Beyond Tapenade

- **Sheet-pan chicken** with lemon & olives - Toss into **shakshuka** for briny pops - Slice into **sourdough focaccia** dough - Fold chopped olives into **quinoa or farro salads**