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Olive Nutrition
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)
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