Which Are The Healthiest Olives To Eat? Are Kalamata Olives The Healthiest? | Oliviada (2022)

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Have you recently started using olives and loved them for their taste and texture? Do you know Kalamata olives are the healthiest olives with valuable nutrients? This article has answers to all your questions. Read on to find out more about Kalamata olives, the healthiest and most popular olives in the world.

In addition, I will feature a few important tips on how to add Kalamata olives to your daily meal, give a subtle taste to it and make it more delicious.

Table Of Contents

  1. What are Kalamata Olives?
  2. What Makes Kalamata Olives the Healthiest Among All?
  3. What are the Benefits of Consuming Kalamata Olives?
  4. How to Include Kalamata Olives in Your Meal?
  5. Generic FAQs
    • Are Green or Black Kalamata Olives Healthier?
    • Are Kalamata Olives Healthier than Black Olives?
    • What are the Best Kalamata Olives?
    • Are Kalamata Olives Gluten-Free?
    • Are Kalamata Olives Keto Friendly?
    • Do Kalamata Olives Have Carbs?
  6. Conclusion on Kalamata Olives – Healthiest Olives in the World

What are Kalamata Olives?

Born in Greece, in the sunniest region of the Peloponnese, Kalamata olives are oval-shaped and dark-purple in color. The name has been derived from the Greek city of Kalamata where they were first grown.

Olive experts prefer Kalamata olives as they are the healthiest olives found on earth. They are generally bigger than the usual black olives and have a plumper shape. Despite their size and deep dark-purple color, they are usually categorized as Greek black table olives.

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What Makes Kalamata Olives the Healthiest Among All?

The quality and health benefits of Kalamata olive are defined by a combination of factors, including geography and climate where it is grown, soil composition, how much sun and water the tree gets, even how it is harvested and processed.

If speaking about nutritional value, Kalamata olives are packed with healthy fats (fatty acids), powerful phenolic compounds, vitamins, and minerals. Each of these components benefits your body and all together they make Kalamata olives a new superfood.

Being the healthiest olives known around the world, they are rich in fibers and fats. Though compared to the other fruits, the fat content in Kalamata olives is high, though around 75% of the fat is heart-healthy monosaturated fat. This fat is called oleic acid, present in Kalamata olives, reduces the risk of cardiovascular diseases, and also helps in treating cancer.

Kalamata olives contain some principal vitamins and minerals such as calcium, copper, iron, sodium, vitamin A, vitamin C, vitamin E, and vitamin K. They are also rich in phosphorous, potassium, and magnesium. Apart from these, they are also full of health-protective and beneficial antioxidants.

Just like pure olive oil, Kalamata olives contain phenolic compounds too. This compound is the reason behind the unique taste of these olives. It should also be noted that ready-to-eat olives have more sodium, due to the brining process.

100g serving of Kalamata olives (approx. 13 olives) consists of 232 calories, 13g carbohydrate, 16g fat, 8g fiber, and 13g protein.

What are the Benefits of Consuming Kalamata Olives?

Being the healthiest olives available, Kalamata olives contain oleic acid that can significantly bring down the risk of heart disease. The oleic acid along with the antioxidants found in Kalamata olives might also act as a protection against some particular kinds of cancer.

Antioxidants also fight against free radicals and neutralize their dangerous effects on the human body. According to researches, oleic acid is good in decreasing inflammation that is related to obesity.

Also, according to scientists, consuming the healthiest olives regularly also reduces the chances of chronic inflammation and may help lower the risk of cardiovascular disease and various cancers.

On top of that, Kalamata olives also provide additional beauty benefits. It improves hair and skin conditions, contains anti-aging compounds. Also, the polyphenolic compoundfound in olives protects the skin from harmful UVB rays and has antiviral and antibacterial properties. This helps in fighting against viruses and bacteria including rotavirus and herpes.

(Video) What are the healthiest olives to eat?

How to Include Kalamata Olives in Your Meal?

The strong flavor of Kalamata olives makes it an excellent addition to many healthy dishes. Its unique flavor can enhance the overall appeal and taste of several dishes.

Since they naturally taste bitter, you need to process or cure Kalamata olives before consumption. Here comes some suggestions about how to add the healthiest olives into your food:

  • If you are up for a customized Mediterranean-style salad, you can mix a few Kalamata olives with cucumber, tomatoes, and cheese. These olives also go well as toppings on pasta and pizzas.
  • You can make the best home-made spread by mixing Kalamata olives with garlic, red wine vinegar, lemon juice, and garlic.
  • In case you are looking for an interesting way to garnish your salad, mix Kalamata olives with lemon juice, garlic, olive oil, and apple cider vinegar and use the mixture for dressing.
  • Lastly, you can also use Kalamata olives for making olive bread. These olives are also great as appetizers.

Generic FAQs

Are Green or Black Kalamata Olives Healthier?

There are no big nutritional differences between green and black Kalamata olives. All of themare endowed with high amounts of good monounsaturated fat and minerals, rich in vitamin E, and antioxidants. Asdeep purple or black color (depending on the curing method) Kalamata olives have been given longer to ripen, they have a higher oil content, which gives them a milder flavor and softer texture.

Are Kalamata Olives Healthier than Black Olives?

Both Kalamata and black olives are healthy and rich in vitamins and antioxidants, however, Kalamata olives have twice as much healthy monosaturated fats and more calories.

What are the Best Kalamata Olives?

The best and healthiest Kalamata olives are fully ripe with a higher oil content which gives them a balanced mild flavor and soft texture. When searching for the best Kalamata olives, always look into a curing method or ingredients on a label. Kalamata olives are cured in brine to remove their bitter compounds and improve the taste.

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Are Kalamata Olives Gluten-Free?

Yes, Kalamata olives are naturally gluten-free. Though another thing to consider when it comes to gluten and Kalamata olives is in other ingredients Kalamata olives may be packed, for example, a malt vinegar mixture which is not gluten-free. Also, if Kalamata olives are stuffed olives, the stuffing could possibly contain gluten. The best way to determine if Kalamata olives are gluten-free is to look for a gluten-free label or contained ingredients.

Are Kalamata Olives Keto Friendly?

Yes, Kalamata olives are Keto-Friendly. Kalamata olives are not only one of the healthiest olives, but are naturally a great addition to the Ketogenic diet since they are low in carbs, high in fats, and are an excellent source of vitamins, minerals, and antioxidants.

Do Kalamata Olives Have Carbs?

Kalamata olives are extremely low in carbs but high in healthy fats. Carb content may vary in Kalamata olives due to their size. Therefore, most of the carbs are made up of fiber, sotheir digestible carb content is very low. 1 portion of Kalamata olives (30 grams) contains 1.6 grams of total carbs where 1.1 gram of fiber.



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Conclusion on Kalamata Olives – Healthiest Olives in the World

Medical researchers have repeatedly proven the nutritional value and benefits of Kalamata olives, making them the healthiest olives on earth. They are proven and recognized as one of the top varieties of olives.

The best part about them is that they are not only healthy but tasty as well! So, what are you waiting for? Add Kalamata olives to your everyday diet and get to observe positive changes in your body.

Read Next


Learn More

  • Green Olives vs Balck Olives
  • How to Cure Kalamata Olives? 3 Different Methods!
  • Kalamata Olives are New Superfood
  • 10+ Great Facts about Olives

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What type of olives are healthiest? ›

If you're trying to boost your vitamin E intake, green olives are a healthier option than their black counterparts. People who need to limit their sodium intake should make olives only an occasional part of their diet, but black olives are the better option when you do include them in a meal or recipe.

How many kalamata olives should I eat a day? ›

To keep your saturated fat intake within the recommended guidelines, it's best to limit your intake to 2–3 ounces (56–84 grams) — about 16–24 small- to medium-sized olives — per day. Though olives may aid weight loss, they're high in salt and fat — and eating too many of them may offset your weight loss success.

Which is healthier kalamata olives or black olives? ›

Kalamata olives are considered to be the overall healthiest type of olives, and they are also one of the healthiest foods in general. They are high in sodium, contain healthy fats, and are a natural antioxidant.

Is it OK to eat kalamata olives everyday? ›

Kalamata olives are healthy when consumed in moderation, but it's important to remember that, like all olives, they're high in sodium. Having too much sodium in your diet forces your heart to work harder to do its job and can lead to conditions that include congestive heart failure and kidney disease.

Do kalamata olives cause inflammation? ›

Kalamata olives are rich in MUFAs — namely oleic acid — which are linked to a lower risk of heart disease ( 17 ). Research suggests that oleic acid may reduce inflammation associated with obesity.

Are kalamata olives good for your liver? ›

They are rich in antioxidants, healthy monounsaturated fats and are antibacterial, anti-inflammatory, and antiviral. They are great for your heart, liver, metabolic health, and so much more.

Do kalamata olives need to be refrigerated? ›

Do kalamata olives need to be refrigerated? No, not necessarily. Kalamata olives do not need to be refrigerated but there are some instances where they should. When it comes to storage, it is less about the kind of olives you have and more about the kind of liquid they are preserved in, whether it's oil or brine.

What is best time to eat olives? ›

One can eat olives at any time of the day. However, they are rich in healthy fats. Therefore one can eat them before bedtime, if you wish to have a healthy night time snack. In addition, they balance blood sugar, help you feel fuller, and aid a good night's sleep.

Are olives good for your liver? ›

Olives and olive oil

Whether you like to eat olives straight out of the jar or olive oil with a squeeze of lemon is your preferred salad dressing, this savory fruit can help boost your liver's health. Mainly, olives are rich in vitamin E and antioxidants — two things your liver loves.

Which olives are best for weight loss? ›

Snack on 5 or 10 green or black olives, as they contain only 12 calories per olive. 28 gm of green olives contain about 41 calories, 4 gm of fat, 1 gm of carbohydrates and 1 gm of fiber. Note: Avoid pickled, canned or bottled olives as they are high in calories and sodium content.

Are kalamata olives good for diabetics? ›

It is likely that are kalamata olives good for diabetes ; However , is 162 high blood sugar reading and Best Herbs To Lower Blood Sugar Levels .

Are olives anti-inflammatory? ›

Olives are packed with antioxidants, which have been shown to help with chronic inflammation. Two kinds of antioxidants found in olives, hydroxytyrosol and oleanolic acid, have been effective in reducing inflammation in animal test subjects.

Does eating olives raise blood pressure? ›

Olives are very rich in antioxidants that may contribute to a variety of benefits, such as lower cholesterol and blood pressure.

What happens if we eat olives daily? ›

It can help fend off age-related eye problems such as macular degeneration, cataracts, and glaucoma and, when it comes to skin, can help reduce wrinkles. Olives also include vitamin E as well as the antioxidant compounds lutein and zeaxanthin, all of which offer additional eye- and skin-health support.

Can olives reduce blood pressure? ›

According to recent research published in the journal Nutrients, consuming extra virgin olive oil (EVOO) can lower your systolic blood pressure—or the “top” number of a blood pressure reading that is important in determining your risk of heart disease.

Are olives hard on kidneys? ›

Pickles, processed olives, and relish are high in sodium and should be limited on a renal diet.

Do olives help arthritis? ›

Though technically a fruit and not found in the produce aisle, olives and olive oil can be potent inflammation fighters. Extra-virgin olive oil contains the compound oleocanthal, a natural anti-inflammatory agent that has properties similar to the ibuprofen.

Are olives good for joint pain? ›

According to a recent report, a substance found in various types of olive oil, called oleocanthal, is scientifically proven to produce similar pain-relieving results as non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen.

Are kalamata olives a Superfood? ›

Kalamata olives are rich in antioxidants, healthy fats and relatively low in carbs. Dare we say they can be considered a superfood. Here is the nutritional breakdown of a serving size of approximately 5 kalamata olives: Calories: 88.

What is the super food for liver? ›

Cruciferous veges

Veges such as broccoli, cauliflower, brussels sprouts, cabbage and kale contain glutathione, which kickstarts the liver's toxin cleansing enzymes of the liver. Eating them will increase production of glucosinolate in your system, which helps flush out carcinogens and other toxins.

How long do kalamata olives last once opened? ›

If you're looking for a safe period, aim to finish the olives within 3 weeks of opening.

How do you know if kalamata olives have gone bad? ›

Any change in appearance or smell is bad news. For example, if the olives smell kind of funky, or start to look shriveled or discolored, you should bid them adieu.

Are the olives good blood circulation? ›

Improve Circulation

Not only does the vitamin E in olives prevent blood clots from forming, but the high levels of iron promote better blood flow through your bod.

What foods are good before bed? ›

5 best foods to eat before bed
  • Cherries. Cherries, especially the tart Montmorency variety, are a natural source of melatonin. ...
  • Bananas. Bananas are rich in magnesium and have been found to significantly increase melatonin. ...
  • Walnuts. ...
  • Turkey. ...
  • Milk.

What fruit can heal the liver? ›

Blueberries and cranberries

Several animal studies have demonstrated that whole cranberries and blueberries, as well as their extracts or juices, can help keep the liver healthy ( 16 , 17 ). Consuming these fruits for 21 days protected the liver from damage.

Which fruit is best for liver? ›

Fill your fruit basket with apples, grapes and citrus fruits like oranges and lemons, which are proven to be liver-friendly fruits. Consume grapes as it is, in the form of a grape juice or supplement your diet with grape seed extracts to increase antioxidant levels in your body and protect your liver from toxins.

Do olives reduce belly fat? ›

Adding nuts or olives to your diet won't necessarily reduce the amount of belly fat you already have. It may help you limit the amount of belly fat you gain in the future, however, if you eat these foods, which are high in healthy unsaturated fats, instead of foods high in unhealthy saturated fats.

How do I get rid of fat on my stomach? ›

To battle belly fat:
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

Do olives spike blood sugar? ›

Olives contain oleuropein in large amounts, which can lower blood sugar by stimulating the pancreas to secrete insulin. Insulin works to maintain normal blood sugar levels by promoting sugar uptake by the cells, which preserves the internal balance of the body.

Are kalamata olives good for weight loss? ›

While one can consume olives for weight loss, the serving size is generally considered very small. In fact, some manufacturers list 3-5 olives per serving. According to the USDA, five Kalamata olives have 35 calories, 4 grams of fat and 210 milligrams of sodium.

What do you eat with kalamata olives? ›

Spread it on fish or chicken before baking or serve it as a spread with crackers or crusty bread. 4. Dress up a plain cheese pizza with a handful of Organic Sliced Greek Kalamata Olives and a sprinkling of minced fresh oregano. 5.

What are the disadvantages of eating olives? ›

It is worth noting that food producers usually preserve olives in brine, which has a high salt content. Over time, excess levels of salt in the body can lead to high blood pressure, heart attacks, and stroke, so people should eat olives in moderation.

Are onions good for you? ›

Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.

Do olives affect cholesterol? ›

For people with high cholesterol, it is important to maintain a diet that will help reduce the amount of cholesterol in your body. Olives and olive oil, known for their monounsaturated fats, can help you lower your LDL (low-density lipoprotein) cholesterol.

Do bananas lower blood pressure quickly? ›

Potassium reduces the effect of sodium on the body. Hence, eating bananas lower blood pressure due to their high potassium content. You can try eating 2 bananas per day for one week which may reduce your blood pressure by 10%*.

What does olives do for brain? ›

Extra Virgin Olive Oil Contains Essential Vitamins

It's an effective antioxidant which protects the brain from free radical damage. Vitamin E, especially in the presence of vitamin C, helps to maintain a good memory, slow memory loss, and significantly reduce the risk of Alzheimer's and dementia.

Do bananas help blood pressure? ›

But you might not know that a banana a day keeps high blood pressure at bay. This fruit is packed full of potassium -- an important blood pressure-lowering mineral. Potassium helps balance sodium in the body. The more potassium you eat, the more sodium your body gets rid of.

What are the healthiest olives to eat? ›

If you're trying to boost your vitamin E intake, green olives are a healthier option than their black counterparts. People who need to limit their sodium intake should make olives only an occasional part of their diet, but black olives are the better option when you do include them in a meal or recipe.

Is it better to eat olives or olive oil? ›

Olives are packed with heart-healthy fats.

But there's one caveat: You'll be getting considerably less fat if you opt for whole olives as opposed to olive oil. "Olive oil is made up of 100 percent fat, while olives contain about 20 percent fat," says McDowell.

Are olives good for gut health? ›

Olives are one of the most popular fermented foods, by consuming such foods you are adding beneficial bacteria and enzymes to your intestinal flora, which increases the health of your gut microbiome and digestive system and may enhance your immune function.

What food lowers blood pressure quickly? ›

Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg .

Can too much olive oil clog arteries? ›

While there is some truth to this (olive oil does appear to cause relatively less damage than saturated animal fats), it is important to note that 'less damage' is still damage. The scientific evidence clearly shows that olive oil plays a role both in damaging blood vessels as well as forming atherosclerotic plaques.

What Superfoods help lower blood pressure? ›

According to research, adding certain foods like leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and snacks may help you reach and maintain optimal blood pressure levels.

Are purple or green olives better for you? ›

The answer may surprise you. All olives start out green. From there they grow to a golden, yellowish hue, then reddish purple to almost black. In general, greener, less ripe olives produce powerful olive oil, with higher antioxidant and polyphenol content and a stronger, more peppery taste.

What are the best type of olives to eat? ›

The Best Olive Types and Our Favorite Ways to Enjoy Them
  • Amfissa. Hand-picked in Delphi, Greece when they're very ripe, these olives are slowly brine-cured for a mild flavor and buttery softness. ...
  • Castelvetrano. ...
  • Gaeta. ...
  • Halkidiki. ...
  • Kalamata. ...
  • Manzanilla. ...
  • Nyon.
21 Apr 2022

What are the best olives for weight loss? ›

Snack on 5 or 10 green or black olives, as they contain only 12 calories per olive. 28 gm of green olives contain about 41 calories, 4 gm of fat, 1 gm of carbohydrates and 1 gm of fiber. Note: Avoid pickled, canned or bottled olives as they are high in calories and sodium content.

Are black olives healthy or unhealthy? ›

Like other fruits and vegetables, black olives are rich in antioxidants, specifically polyphenols, vitamin E and beta carotene, that may protect your cells from oxidative damage. Eating a diet filled with antioxidant-rich foods may protect you from developing certain types of diseases such as cancer and heart disease.

Are olives in a jar good for you? ›

Olives provide many health benefits, but they are still relatively high in fat. Canned olives are often packed in brine, which makes them high in sodium (salt). A high sodium diet can contribute to cardiovascular (heart-related) disease. Fresh olives are a healthier choice if you are watching your sodium intake.

Which olives are best for diabetics? ›

Oleuropein. Olives contain oleuropein in large amounts, which can lower blood sugar by stimulating the pancreas to secrete insulin.

What is the best olive in the world? ›

The World's Best Olive Oils
  • Campos de Sanaa. Spain. ...
  • Allegretti 100% Picholine Bio. Italy. Organic. ...
  • Ascolana Tenera. Italy. Ascolana tenera. ...
  • Grumpy Goats Farm Coratina. United States. Organic. ...
  • Totara Tunnel Frantoio. New Zealand. Organic. ...
  • Nai 3.3. Croatia. Organic. ...
  • Rio Largo Premium. South Africa. Blend. ...
  • San Giuliano Fruttato. Italy. Blend.

Can olives cause high blood pressure? ›

Yes, olives are a great source of heart healthy fats and are suitable for a variety of diets. If sodium is a concern, simply soak the olives in water for at least half an hour, drain them and reintroduce them into the jar or container.

Are olives bad for cholesterol? ›

For people with high cholesterol, it is important to maintain a diet that will help reduce the amount of cholesterol in your body. Olives and olive oil, known for their monounsaturated fats, can help you lower your LDL (low-density lipoprotein) cholesterol.


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5. BEST Method to Brine OLIVES at Home - Olive recipe
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