Meal Planning With Olives

Nutrition Facts


Olives, it’s not just about the oil

California Ripe Olives are one of the most versatile items in the pantry. They are loved for their unique flavor, texture and color, but also can be part of a healthy diet. Here’s why:


California black ripe olives are as good as they taste, and contain vitamin E, iron, vitamin A, and fiber1.

They are packaged at their peak to preserve nutrients for year-round enjoyment.

  • Vitamin E is an antioxidant which helps protect cells from oxidation and fight off free radicals produced during cellular energy production. A serving of olives has .25 milligrams of Vitamin E. 
  • The ability of red blood cells to carry oxygen throughout the body is due to the presence of iron in the blood. A serving of olives has 0.50 milligrams of iron. 
  • Vitamin A is needed for new cell growth, healthy skin, hair, tissues, and vision. A serving of olives has 60 IUs of Vitamin A, 1.2% of your daily value of 5,000 IUs. 
  • Fiber promotes digestive tract health by helping to move food through the system at a healthier pace. A serving of olives has .50 grams of fiber. 


Olives naturally contain plant-powered polyphenols, one of the most important health promoting phytochemicals in the plant kingdom!

A number of studies have shown that plant-based polyphenols (including those from olives) have the potential to reduce inflammation and are linked to a reduced risk for certain chronic diseases. 2*, 3**, 4***  Of more than 450 foods studied, black olives were among the top 50 polyphenol rich foods and ranked higher than extra virgin olive oil!5****

*1. Although several biological effects based on epidemiological studies can be scientifically explained, the mechanism of action of some effects of polyphenols is not fully understood.

**2.  To date, there are not enough human studies of large sample size to determine the conditions under which olive phenolics will provide health benefits.

***3.  The generalizability of the findings is limited because all the study participants lived in a Mediterranean country and were at high cardiovascular risk; whether the results can be generalized to persons at lower risk or to other settings requires further research.

****4. Although polyphenol rich foods have been widely studied for health benefits, total polyphenol concentration may not fully explain associated health effects due to variations in activity of individual polyphenols.


Black ripe olives are naturally gluten-free, and are also free of all major allergens including: wheat, soy, dairy, eggs, peanuts, and shellfish. 

Olives are an ideal snack or meal complement for individuals who are on carb restricted diets. They are also Paleo-diet friendly!

A serving of olives contains 0 grams of trans fat and olives are naturally a cholesterol-free food!

1 USDA National Nutrient Database for Standard Reference 27.2 Pandey, K. B., & Rizvi, S. I. (2009). Plant polyphenols as dietary antioxidants in human health and disease. Oxidative Medicine and Cellular Longevity, 2(5), 270-278.

3 Charoenprasert, S., & Mitchell, A. (2012). Factors influencing phenolic compounds in table olives (Olea europaea). Journal of agricultural and food chemistry, 60(29), 7081-7095.

4 Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., ... & Martínez-González, M. A. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279-1290.

5 Pérez-Jiménez, J., Neveu, V., Vos, F., & Scalbert, A. (2010). Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database. European journal of clinical nutrition, 64, S112-S120.