Calories in Black Olives

Olive oil is quite popular for its health benefits in all parts of the world. Canned black olives or green olives in jars are easily available in market like the olive oil bottles. If you are thinking of consuming olives instead of olive oil; or if you want to compare olive oil with olives.

The question, 'how many calories are there in black olives?' might be lurking in your mind. You cannot eat olives directly picking them up from the trees. They are bitter and therefore they need to undergo curing or pickling processes.

Sometimes, during procession, green olives turn black. But this article describes calories in black olives, the olives that are black when harvested as they are fully ripe. Black olives are more nutritious and healthier than green olives.

Olives can be cured in oil, water, brine, lye or they can even be dry-cured. Olives kept in brine for longer period of time are less bitter, then they exhibit good flavor and you can use them in various dishes. Olives are sorted according to their sizes before canning.

A small olive may weigh about 3.2 to 3.3 grams. Olives are available in various sizes and hence are classified as small, medium, large, extra large, jumbo, colossal, and super-colossal (may weigh about 14.2 to 16.2 grams). Olives and olive oil have been a part of diet since thousands of years.

According to the USDA National Nutrient Database,

• 100 g of jumbo-super colossal canned, ripe olives contain 81 calories.
• 1 jumbo (8.3 g) canned, ripe olive contains 7 calories.
• 1 super-colossal (15 g) canned, ripe olive contains 12 calories.
• 100 g of small-extra large canned, ripe olives contain 115 calories.

• 1tbsp (8.4 g) of small-extra large canned, ripe olives contains 10 calories.
• 1 large (4.4 g) canned, ripe olive contains 5 calories.
• 1 small (3.2 g) canned, ripe olive contains 4 calories.

There exist several varieties of green and black olives. For example, kalamata, Greek black olive; niçoise, French black olive and liguria, ponentine, gaeta, and lugano, Italian black olives. Various methods are followed for curing of olives. So black olive calories may vary slightly according to the variety selected and curing method used.

Sliced olives can be added to various salads and soups to enhance the nutritional value of the dish. They can be used for pizza topping, salad decoration. Oil content of black olives is higher than green olives. You may add olives to various dishes to reap health benefits of olives. The following list of nutrients in black olives can give you an idea about the health benefits of black olives.

According to the USDA National Nutrient Database, 100 g of jumbo-super colossal canned, ripe olives contain:

• Calories: 81
• Proteins: 0.97 g
• Total Fat: 6.87 g
• Saturated fat: 0.909 g
• Monounsaturated fat: 5.071 g
• Polyunsaturated fat: 0.586 g
• Carbohydrates: 5.61 g
• Fiber: 2.5 g
• Water: 84.34 g
• Calcium: 94 mg
• Iron: 3.32 mg
• Magnesium: 4 mg
• Phosphorus: 3 mg

• Potassium: 9 mg
• Sodium: 735 mg
• Zinc: 0.22 mg
• Copper: 0.226 mg
• Selenium: 0.9 mcg
• Manganese: 0.020 mg
• Thiamin: 0.003 mg
• Niacin: 0.022 mg
• Pantothenic acid: 0.015 mg

• Lutein + zeaxanthin: 510 mcg
• Choline: 6.6 mg
• Beta carotene: 204 mcg
• Vitamin A: 346 IU
• Vitamin B-6: 0.012 mg
• Vitamin C: 1.5 mg
• Vitamin E: 1.65 mg
• Vitamin K: 1.4 mcg

Most of the fat obtained from olives is of 'monounsaturated' form. Therefore olives are said to be an excellent source of good fat. Besides, they are low in calories. They help lower the level of bad cholesterol and thus help reduce the chances of heart diseases and stroke. The healthy fat from olives strengthens cell membranes and improves cell function.

Black olives promote digestive health as they contain fiber. The anti oxidant properties of several nutrients found in black olives protect you from various diseases including cancer. The antioxidant vitamin E is especially beneficial for women, as it helps reduce the frequency of hot flashes in perimenopausal women.

It offers soft and supple skin along with shiny and strong hair. It helps reduce the effects of aging. Vitamin A strengthens your vision. The phytonutrients from black olives help lower the severity of the symptoms of asthma and arthritis. I am sure, you would like to read more on health benefits of black olives.

All vitamins and minerals from black olives help strengthen the immune system and thus help improve overall health of the person. You may include black olives in regular diet as they are rich in essential nutrients and low in calories. Since canned olives are high in sodium, you need to consume them in moderation.