...the nutritional value of olives and full olive nutrition information...
Olive oil and the olive fruit contain "good" monounsaturated fats which have various health benefits.
Olives are high in monounsaturated
fats.
The high consumption of olive oil in Mediterranean countries is thought to be one of the reasons these countries have lower incidences of heart disease and stroke. Monounsaturated fats can also help lower the risk of breast and colon cancers.
Olives are a good source of vitamin E which helps prevent body cells from free radical damage. Vitamin E also helps in the prevention of prostate cancer and Alzheimers disease. Vitamin E in olives may also help ease menopausal symptoms in women.
Olives also contain polyphenols and flavonoids, which are thought to have significant anti inflammatory properties. This can help to reduce asthma, osteoarthritis, and rheumatoid arthritis, which are conditions caused by high levels of free radical damage.
Studies have shown that olive oil offers protection against heart disease by controlling LDL "bad"
cholesterol
levels while raising HDL "good" cholesterol levels.
Monounsaturated fats in olives also help to control blood sugar levels which helps to control the bodies' insulin levels which is a factor in weight management.
Olives contain good levels of lutein and zeaxanthin which defend the cells from free radical damage, thereby helping to protect against cancer. Lutein and zeaxanthin also plays a part in eye health.
One olive contains around 5 calories.
THE FULL NUTRITIONAL VALUE OF OLIVES:
Olives, ripe, canned (small-extra large)
Refuse: 0% Scientific Name: Olea europaea NDB No: 09193 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 large ------- 4.4g
Proximates
Water
g
3.52
Energy
kcal
5
Energy
kJ
21
Protein
g
0.04
Total lipid (fat)
g
0.47
Ash
g
0.10
Carbohydrate, by difference
g
0.28
Fiber, total dietary
g
0.1
Sugars, total
g
0.00
Minerals
Calcium, Ca
mg
4
Iron, Fe
mg
0.15
Magnesium, Mg
mg
0
Phosphorus, P
mg
0
Potassium, K
mg
0
Sodium, Na
mg
38
Zinc, Zn
mg
0.01
Copper, Cu
mg
0.011
Manganese, Mn
mg
0.001
Selenium, Se
mcg
0.0
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
Thiamin
mg
0.000
Riboflavin
mg
0.000
Niacin
mg
0.002
Pantothenic acid
mg
0.001
Vitamin B-6
mg
0.000
Folate, total
mcg
0
Folic acid
mcg
0
Folate, food
mcg
0
Folate, DFE
mcg_DFE
0
Choline, total
mg
0.5
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
1
Retinol
mcg
0
Carotene, beta
mcg
10
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
18
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
22
Vitamin E (alpha-tocopherol)
mg
0.07
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.00
Tocopherol, gamma
mg
0.00
Tocopherol, delta
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
0.1
Lipids
Fatty acids, total saturated
g
0.062
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
16:0
g
0.052
18:0
g
0.010
Fatty acids, total monounsaturated
g
0.347
16:1 undifferentiated
g
0.004
18:1 undifferentiated
g
0.342
20:1
g
0.001
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.040
18:2 undifferentiated
g
0.037
18:3 undifferentiated
g
0.003
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Amino acids
Threonine
g
0.001
Isoleucine
g
0.001
Leucine
g
0.002
Lysine
g
0.001
Methionine
g
0.001
Phenylalanine
g
0.001
Tyrosine
g
0.001
Valine
g
0.002
Arginine
g
0.003
Histidine
g
0.001
Alanine
g
0.002
Aspartic acid
g
0.004
Glutamic acid
g
0.004
Glycine
g
0.002
Proline
g
0.002
Serine
g
0.001
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
Olive oil and the olive fruit contain "good" monounsaturated fats which have various health benefits.
