Olives~ Did You Know?

Olives, a savory Mediterranean fruit, are often cured and eaten whole as a tangy, salty snack. Many people also enjoy them on pizzas and salads or processed into oil or tapenade.

They’re known for being rich in beneficial fats and are included in the popular Mediterranean diet, so you may wonder whether olives can help you lose weight.

This article explains whether olives aid weight loss.

olives in a bowl

How olives affect weight loss

Olives may affect your weight in a variety of ways.

Calorie density

Olives have a notably low calorie density.

Calorie density is a measure of the number of calories in a food relative to the food’s weight or volume (in grams). In general, any food with a calorie density of 4 or more is considered high.

Whole black or green olives have a calorie density of 1–1.5.

Choosing foods with a low-calorie density may boost weight loss, as these foods tend to help you feel full for longer — and for fewer calories (1Trusted Source2Trusted Source3Trusted Source4Trusted Source).

Healthy fats

Olives also boast healthy unsaturated fats, which differ from saturated and trans fats due to their chemical structure. All fats contain the same amount of calories, but unsaturated fats affect your body beneficially (5Trusted Source6).

In particular, replacing carbs and other fats in your diet with monounsaturated fats may reduce inflammation and decrease your risk of heart disease (7Trusted Source8Trusted Source9Trusted Source10Trusted Source).

Monounsaturated fats are found in foods like olives, nuts, avocados, and plant-based oils. Some research links diets high in monounsaturated fats directly to weight loss (11Trusted Source).

A 60-day study in 32 women compared diets high monounsaturated and polyunsaturated fats with normal diets. The diet high in monounsaturated fats resulted in a weight loss of up to 4.2 pounds (1.9 kg), plus lower fat mass, body mass index (BMI), and waist circumference (12Trusted Source).

Furthermore, a large review of low calorie diets revealed that high fat eating patterns more often lead to weight loss than low fat ones (13Trusted Source).

Mediterranean diet

The Mediterranean diet, which emphasizes whole foods and seafood while limiting processed foods, may boost weight loss. Olives, olive oil, and other healthy fats are a key component of this diet (14Trusted Source15Trusted Source16Trusted Source).

Specific studies on this diet suggest that it may result in 1–4.5 pounds (2.2–10.1 kg) of weight loss (17Trusted Source18Trusted Source).

All the same, other studies don’t directly associate it with weight loss (19Trusted Source).

Nevertheless, the Mediterranean diet appears to provide a wide range of health benefits, such as reduced blood pressure and waist circumference (19Trusted Source20Trusted Source21Trusted Source22Trusted Source23Trusted Source).


Olives have a low calorie density and are a good source of healthy fats, two factors that may boost weight loss by helping keep you full and replacing less healthy fats in your diet.

ADVERTISEMENTHave you tried supplements?

Organixx offers organic supplements that are rich in nutrients and probiotics.LEARN MORE

Olive nutrition facts

The nutritional profile of olives varies based on the type of olive and the curing method. Still, most are low in calories but fairly high in salt and beneficial fats.

The following chart examines the nutrients in 1.2 ounces (34 grams) of black and green olives. This serving provides approximately 10 small- to medium-sized olives (24Trusted Source25Trusted Source).

Black olivesGreen olives
Carbs2 grams1 gram
Proteinless than 1 gramless than 1 gram
Total fat3 grams5 grams
Monounsaturated fat2 grams4 grams
Saturated fat2% of the Daily Value (DV)3% of the DV
Fiber3% of the DV4% of the DV
Sodium11% of the DV23% of the DV

Depending on the size of the fruits, a serving of 10 green or black olives may contain 35–95 calories.

Notably, olives are rich in polyphenol antioxidants, which fight harmful compounds called free radicals in your body. They’re also believed to help reduce your risk of health conditions like diabetes and heart disease (26Trusted Source27Trusted Source).


Whole olives are low in calories but rich in polyphenols and healthy fats. They tend to be high in sodium.

Moderation is key

Although olives have a low-calorie density and may aid weight loss in several ways, it’s best to enjoy them in moderation due to their high salt content, as well as their overall fat content.

Furthermore, if you don’t closely monitor portion sizes, olives’ calorie count can add up quickly.

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. As such, you should moderate your intake, limiting yourself to a few ounces at most per day.

The bottom line

Olives are a scrumptious snack that boasts healthy fats and polyphenol antioxidants. Their low-calorie density means that they may aid weight loss by helping you feel full.

All the same, you should control for portion sizes because olives’ calories can add up quickly.

This popular Mediterranean fruit makes a great replacement for any processed foods or high-calorie snacks in your diet.ADVERTISEMENTStart a custom weight loss program

Noom helps you adopt healthy habits so you can lose weight and keep it off. Your program is customized to your goals and fitness needs. Just take a quick assessment and get started today.LEARN MORE

Written by Cecilia Snyder, MS, RD on May 11, 2020

Diabetes~ Olives!!!

As with any information, seek medical help and answers before trying something new on your own. I did not write this nor do I agree or disagree with the article. I am just passing along information so you can make a informed decision on your own.


OLIVES: This low-carb snack fights inflammation, Alzheimer’s, Diabetes, and even helps you lose weight

Plus a LOT of other health benefits from this high-fat superfood!

By: Cat Ebeling 
Co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

This ONE Low Carb Snack Can Save Your Life, Prevent Alzheimer’s, Help You Lose Weight AND Look Younger!

You’ve seen them on every relish tray, in garnishes, in salads, and Italian and Greek dishes, and of course, the martini! I am talking about the ubiquitous olive—both green and black olives. While their oil seems to get all the attention, olives themselves are an awesome snack!

What’s so special about these oft overlooked little globes?

Olives contain all the same healthy fats that olive oil has. In fact, about 80% of the olive is in the form of healthy high oleic acid, a monounsaturated fatty acid. The same, of course that is in olive oil. This monounsaturated fat is anti-inflammatory and low glycemic making them an extremely healthy, low carb snack option.

Olives’ large collection of antioxidants not only help fight disease, but they also actually fight cancer, heart disease, weight gain, diabetes and help reverse aging! Olives even help boost blood levels of the powerful anti-aging substance, glutathione, which is one of the body’s most important antioxidant nutrients because of ability to recycle antioxidants. And they are the perfect Keto/low glycemic snack!

Olives come in green and black and if you’ve ever seen an olive bar at the grocery store, you will realize there are actually many, many different varieties of olives—all with varying levels of antioxidants—but all are rich in health benefits!

We already know that people who use olive oil regularly, especially in place of other fats, have much lower rates of heart disease, but did you know they also have lower rates of atherosclerosis, diabetes, colon cancer, and asthma? Those same health benefits of olive oil transfer easily to olives themselves.

Let’s dive in and take a look at some of the fantastic health benefits of olives:

Prevents Oxidation of LDL

Studies on olive oil and atherosclerosis reveal that the particles of LDL cholesterol (the bad cholesterol) in the body, that contain the monounsaturated fats of olive oil are less likely to become oxidized. Since it is the oxidized cholesterol that is harmful and sticks to blood vessel walls, we know that the oxidation is what we want to avoid.

Significantly Improves Lipid Panel

A study published in the Medical Science Monitor reported that 2 tablespoons a day of olive oil added to an otherwise unchanged diet in 28 outpatients, ranging in age from 64 to 71, resulted in major drops in total, and LDL cholesterol. Plus, subject’s ratio of HDL:LDL greatly improved; they ended up with higher amounts of protective HDL in relationship to the lowered amounts of dangerous LDL cholesterol.

Olives and olive oil also contain heart-healthy antioxidants, including chlorophyll, carotenoids and other compounds tyrosol, hydrotyrosol and oleuropein.

Reduces Inflammation in Blood Vessels—Lowers Blood Pressure

By reducing both inflammation and free radical damage to cholesterol, olives protect the the lining of our blood vessels, helping to maintain their ability to relax and dilate—which helps prevent high blood pressure.

Prevents Alzheimer’s Disease

And in a new, highly significant study, published just last June, 2017, in the Annals of Clinical and Translational Neurology, researchers showed that the extra virgin olive oil which you can easily get straight from olives, actually protects memory and learning ability, and reduces the formation of the amyloid-beta plaques and neurofibrillary tangles in the brain—which are the hallmarks of Alzheimer’s disease. One of the researchers in the study stated, [the] “One thing that stood out immediately was synaptic integrity,” the connections between neurons, known as synapses, are preserved in the animals on the extra-virgin olive oil diet. In addition, compared to mice on a regular diet, brain cells from animals in the olive oil group showed a dramatic increase in nerve cell autophagy activation, which was ultimately responsible for the reduction in levels of amyloid plaques and phosphorylated tau.

Helps prevent Breast Cancer

Olive oil may be the key reason that the Mediterranean diet reduces breast cancer risk, suggests a laboratory study published in the Annals of Oncology. Oleic acid, the main monounsaturated fatty acid in olives and olive oil, has been shown to reduce the expression of the Her-2/neu oncogene, which is associated with the aggressive growth of breast cancer tumors. High levels of Her-2/neu are found in one-fifth of breast cancers, especially those that are resistant to treatment. And when combined with Herceptin, a common drug used to treat breast cancer, it was found that oleic acid enhanced the effectiveness of the drug, dropping Her-2/neu expression as much as 70%, and lessened the necessary dosage of the chemotherapy drug as well. The end result: oleic acid promoted the apoptotic cell death (suicide) of aggressive, treatment resistant breast cancer.

Prevents diabetes, controls blood sugar

Studies in diabetic patients have shown that eating olives or olive oil helped to lower overall blood glucose levels. And—a lower glycemic diet with plenty of olives and olive oil helps to lower triglycerides, a key component in heart disease. Belly fat associated with insulin resistance leads to weight gain and type 2 diabetes, and olives are one food shown time and time again to help fight this.

Speaking of diabetes, did you know that 80% of people that have prediabetes don’t even know it?  And that an estimated 84 MILLION americans have prediabetes, while over 30 million Americans have type 2 diabetes.  But if you have prediabetes OR type 2 diabetes, they are both 100% reversible with these techniques, which also fights belly fat.


Regular use of olive oil has been associated with lower rates of asthma and rheumatoid arthritis, because the monounsaturated fats in olive oil help the body produce anti-inflammatory substances. By reducing inflammation, these fats can help reduce the severity of arthritis symptoms, and may be able to prevent or reduce the severity of asthma.

Olive Oil Phenols’ Prevent Bone Loss

The bone-sparing effects of olive polyphenols revealed in several scientific studies are so incredible that a new Belgian supplement company, BioActor, has licensed patents to use olive polyphenols for osteoporosis prevention. World Health Organization calls osteoporosis one of the biggest most widespread healthcare problems with aging populations.

Olive oil Effective against Helicobacter pylori

Helicobacter pylori, a bacteria that burrows into the gastric lining causing chronic inflammation and promoting the development of peptic ulcers and gastric cancer, is becoming increasingly resistant to antibiotics. Unrefined olive oil, like the kind found in olives, has an extremely high antimicrobial activity against food-borne pathogens, not only helping prevent food poisoning, but also killing H.pylori.

Fat Burning Snack

Snacking on olives, high in monounsaturated fat or MUFA, can translate to significant loss of both body weight and fat mass without changing anything else about your diet or increasing your physical activity, suggests a study published in the British Journal of Nutrition.

Are You Convinced Yet?

While olives are usually pickled or brined in some way (fresh olives are too bitter to eat plain), they do have higher sodium content than olive oil. Olives, however, have fiber, vitamin E, vitamin A, copper, and calcium. While the beneficial polyphenol content is slightly lower in olives than olive oil, polyphenols are still highly present in olives.