Olives - Nutritional characteristics of olives

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Nutritional and health benefits

Olives are food with a HIGH content in complex energy lipids, the so-called triglycerides. Their composition in fatty acids is characterized by the prevalence of monounsaturated and, secondarily, by polyunsaturated and saturated.

The monounsaturated fatty acids contained in the olives and in the oil obtained from them (above all oleic acid, from the ω-9 family) have a positive effect on cholesterol metabolism and, by virtue of their very high oxidation and heat stability, result in very useful in food preservation and cooking processes.

Olives also provide NON-energetic and NON-saponifying lipids, mainly consisting of phytosterols (β-sitosterol, campesterol, stigmasterol), fat-soluble vitamins (tocopherols and carotenoids), chlorophyll and polyphenols. All these elements, with various metabolic functions, are linked by the high ANTIOXIDANT power and some play an essential role in the reduction of cholesterol, and therefore of cardiovascular diseases.

From the vitamin-soluble point of view, olives also contain a fair amount of Niacin (vit. PP), while the salt profile is mainly characterized by potassium and iron (less present in the oil).

Other characteristics of olives

It is curious to verify that ALL the olives stimulate the appetite and favor digestion; furthermore, the fatty acids contained in them (as well as in the oil), use an emulsifying power with respect to the fatty foods making up the meal. In practice, if inside a meal virgin oil or extra virgin olive oil were preferred to replace butter or seed oils, the overall digestibility of the meal would be improved. NB . Obviously, this characteristic subordinates to the energy importance of the meal, to the total quantity of fat and to the consumption portions.

Black olives contain less carbohydrates and are more digestible than green ones, but have a slightly higher lipid and caloric content. Olives preserved in brine are very rich in cooking salt, therefore sodium; therefore, they should be consumed in moderation (especially by those suffering from hypertension and kidney dysfunction); we also remind you that the conservation of olives has a decisive effect on the vitamin content and in particular that of thiamine (vit. B1) and other more oxidizable ones.

Nutritional values

Nutritional composition of: "Preserved olives, tableware", "Olives, black", "Olives, greens" and "Olives, pickled greens" - INRAN Food Composition Tables

Nutritional composition for 100 grams of edible portion. Olives, table preserves:

Edible part 83% water 58, 0g Protein 1.5g Lipids TOT 27, 0g Saturated fatty acids 1, 54g Monounsaturated fatty acids 6, 14g Polyunsaturated fatty acids 0, 99mg Cholesterol 0, 0mg TOT Carbohydrates 5.0g Starch 0.0g Soluble sugars 5.0g Dietary fiber 4, 4g Power 268, 0kcal Sodium - mg Potassium - mg Iron 3, 5mg Football 70, 0mg Phosphorus 25, 0mg Thiamine 0, 0mg Riboflavin 0, 10mg Niacin 1.2mg Vitamin A 30, 0μg C vitamin tr Vitamin E - mg

Nutritional composition for 100 grams of edible portion Olives, black:

Edible part 74% water 68, 6g Protein 1.6g Lipids TOT 25, 1g Saturated fatty acids - g Monounsaturated fatty acids - g Polyunsaturated fatty acids - mg Cholesterol 0, 0mg TOT Carbohydrates 0.8g Starch 0.0g Soluble sugars 0.8g Dietary fiber 3, 9g Power 235, 0kcal Sodium 54, 0mg Potassium 432, 0mg Iron 1, 6mg Football 62, 0mg Phosphorus 18, 0mg Thiamine 0.1mg Riboflavin 0.1mg Niacin 1.0 mg Vitamin A 15, 0μg C vitamin tr Vitamin E - mg

Nutritional composition for 100 grams of edible portion Olives, greens:

Edible part 84% water 78, 6g Protein 0.8g Lipids TOT 15, 0g Saturated fatty acids - g Monounsaturated fatty acids - g Polyunsaturated fatty acids - mg Cholesterol 0, 0mg TOT Carbohydrates 1.0g Starch 0.0g Soluble sugars 1.0g Dietary fiber 3.0g Power 142, 0kcal Sodium - mg Potassium - mg Iron 1, 6mg Football 64, 0mg Phosphorus 14, 0mg Thiamine 0, 03mg Riboflavin 0, 08mg Niacin 0.5mg Vitamin A 48, 0μg C vitamin tr Vitamin E - mg

Nutritional composition for 100 grams of edible part Olives, green in brine:

Edible part 78% water 78, 0g Protein 1.2g Lipids TOT 11, 0g Saturated fatty acids - g Monounsaturated fatty acids - g Polyunsaturated fatty acids - mg Cholesterol 0, 0mg TOT Carbohydrates 1.0g Starch 0.0g Soluble sugars 1.0g Dietary fiber 2, 8g Power 108, 0kcal Sodium - mg Potassium - mg Iron - mg Football - mg Phosphorus - mg Thiamine - mg Riboflavin - mg Niacin - mg Vitamin A - µg C vitamin tr Vitamin E - mg