You’ve probably heard that olives contribute to weight gain, but is that really true? How many calories do olives actually contain?

As a cornerstone of the Mediterranean diet and a fundamental part of the food pyramid, olives are not only low in calories but also highly nutritious. Let’s take a closer look.

Both green and black olives provide approximately 150 calories per 100 grams, though this may vary depending on the seasoning, size, and ratio of flesh to pit. This is significantly lower compared to other popular snacks. For instance, 100 grams of potato chips or nuts contain around 500 calories, while 100 grams of crackers amount to 400 calories.

Nutritious Calories for a Balanced Diet

In addition to being a low-calorie food, it is rich in nutrients, as olives contain healthy calories coming from a natural product that provides the macronutrients and micronutrients necessary for a rich and balanced diet.

Their caloric content comes primarily from proteins and healthy fats, particularly oleic acid, a key component known for its cardiovascular benefits.

Oleic acid helps reduce bad cholesterol (LDL) while increasing good cholesterol (HDL), lowering blood pressure, and boosting white blood cell production, which strengthens the immune system.

Moreover, olives are packed with antioxidants, minerals, fiber, iron, and vitamins A and E, all of which promote digestive health and overall well-being.

The Perfect Daily Portion: 7 Olives

Considering their multiple health benefits and low calorie count, experts recommend a daily intake of 25 grams, equivalent to about 7 olives—a simple and delicious habit! Choose your favorite variety—green, black, or stuffed—and enjoy them in countless ways.

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